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Training Log Archive: Golfer

In the 30 days ending Jun 30, 2013:

activity	#	time	miles		km		+m
Running	8	4:47:14	33.33	(8:37)	53.64	(5:21)	473
Orienteering	5	4:18:06	18.15	(14:13)	29.21	(8:50)	674	57 /	69c	82%
Strength and conditioning	12	3:10:00
Cycling	2	1:48:05	14.69		23.65		87
Rowing machine	1	10:00
Total	27	14:13:25	66.17		106.5		1234	57 /	69c	82%

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Sunday Jun 30, 2013 #

11 AM

Orienteering race (AWOC Interclub #4) 1:42:18 [5] **** 8.15 km (12:33 / km) +372m 10:13 / km
spiked:13/17c shoes: Inov8 Oroc 350

Interclub at Tabletop. At first glance, it appeared to be a less physical course than some previous visits here however, a couple of legs were really hard work. Navigationally, not too difficult. I had trouble of my own making at 3 and 7, but several controls were "hidden", none more so than 9 which was INSIDE a boulder cluster! I had caught up to Deb there and we spent about 7-8 minutes looking around all the adjacent rocks before I decided I'd look into the boulder cluster we had both gone to first, and there was the flag! Control 14 was breathtaking (and leg killing) from a "meaningless climb" point of view.

Course was set at 5.5km but Garmin tells me I ran 8.15km and the 102+ minutes was the longest time I've spent on a course in several years but was still good enough for 2nd (behind the mapper!). The physical part was probably good training for WMOC in Italy in 5 weeks!

Saturday Jun 29, 2013 #

1 PM

Running race (Road Runners) 42:00 [5] 8.39 km (5:00 / km) +108m 4:42 / km
shoes: Asics Gel Nimbus 14 white/gold

Handicap day at Silvalite. Went out a bit faster than last week and managed to hold a steady pace. Leg was pretty good, even on the steep climb. Picked up the pace a little on the way back (downhill helped!) and managed to pick off a few of the earlier starters but also got passed by a couple of the back markers. Started Garmin late (again) so time is a bit of a guess until we get the results later in the week.

Friday Jun 28, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Thursday Jun 27, 2013 #

5 PM

Running 34:07 [3] 5.9 km (5:47 / km) +7m 5:45 / km
shoes: Asics Gel Nimbus 14 white/gold

Lap of Lake Albert after work. Started with Deb and we ran together for the first km or so. I pushed ahead and turned on my head lamp as the path was quickly disappearing in the darkness. Turned around when I'd completed the lap and ran back to meet Deb and ran together back to the car.

Wednesday Jun 26, 2013 #

7 AM

Strength and conditioning 15:00 [3]

Monday Jun 24, 2013 #

7 AM

Strength and conditioning 15:00 [3]

Sunday Jun 23, 2013 #

12 PM

Cycling 1:18:05 [3] 23.65 km (3:18 / km) +87m 3:15 / km

Headed out a bit later than planned as got held up with reno's. Headed down to the river and along the levee then a spur of the moment decision to follow the Wiradjuri track along the river to the Gobba Bridge. This meant lifting the bike over 3 fences/styles but was worth it for the change of scenery. Hard work ploughing through the couple hundered metres of sand but the single track was fun. Ended up following the track (more or less) through to Flowerdale Lagoon then headed south and east towards home along Urana and Railway Sts to Lake Rd.

C • LBP 2

Saturday Jun 22, 2013 #

12 PM

Running race (Road Runners) 44:08 [4] 8.39 km (5:16 / km) +112m 4:56 / km
shoes: Asics Gel Nimbus 14 white/gold

Roadies at Silvalite. Took it a bit slower today as leg is feeling good and don't want to re-injure. About 1.20 slower than last week.

10 PM

Strength and conditioning 15:00 [3]

Wednesday Jun 19, 2013 #

6 PM

Running 32:01 [3] 5.78 km (5:33 / km) +34m 5:23 / km
shoes: Asics Gel Nimbus 14 white/gold

Evening run so needed the head lamp. Out the back gate and down to the powerline track and cemetery and then down to Marshall's Creek bridge along the cycle track. Turned around and came back and walked up the hill as usual. Bit dull but nice to get out for my first mid-week run for about 3 weeks.

Tuesday Jun 18, 2013 #

7 AM

Strength and conditioning 15:00 [3]

Monday Jun 17, 2013 #

7 AM

Strength and conditioning 15:00 [3]

Sunday Jun 16, 2013 #

10 AM

Orienteering race (Street O) 41:29 [5] *** 6.95 km (5:58 / km) +90m 5:36 / km
spiked:16/17c shoes: Asics Gel Nimbus 14 white/gold

Street event from Briohny's house in Tatton: 45 minute score. Decided to get all the 20 pointers around the outside of the map and try to fit the others in as they came up. Surprised that I got all but one and, as it happened, was back early so could probably have managed it too. Felt OK running, with less complaints from my leg, probably due to less climb than yesterday.

Saturday Jun 15, 2013 #

1 PM

Running race (Road Runners) 42:51 [5] 8.39 km (5:06 / km) +108m 4:48 / km
shoes: Salomon Trail

Roadies at Silvalite. I tackled the long today. This is an out and back course with a gradual climb on the way out, with a fairly brutal hill climb to the turnaround point then its back down to the finish. Felt pretty good running at a steady pace despite constant niggles from the sciatic nerve problem in my right leg.

Friday Jun 14, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Wednesday Jun 12, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Monday Jun 10, 2013 #

9 AM

Orienteering race (QBIII Day 3 Middle) 34:40 [5] *** 4.36 km (7:57 / km) +58m 7:27 / km
spiked:7/9c shoes: Inov8 Oroc 350

Pretty happy with the effort today. No real errors until the last control when I (and many others) found an unmapped termite mound. This threw me off a bit and cost me about a minute. The rest of the run was clean apart from maybe 15 seconds on 3 when I was a little to the right. There were options for quite a lot of track running and I took some of those but not on the long leg where I went straight, figuring my pace through the forest was going to be about the same as on the track so the extra distance wasn't worth it.

Surprised to actually come away with a win today with a couple of the faster guys making some errors. I think I finished 2nd overall for the 3 days so that was satisfying too. Distance is by Garmin with measured distance 3.6km.

"Hard 6 Day 3" - Splits

Sunday Jun 9, 2013 #

10 AM

Orienteering race (QBIII Day 2 long) 1:03:11 [5] **** 6.93 km (9:07 / km) +139m 8:17 / km
spiked:6/9c shoes: Inov8 Oroc 350

QBIII day 2 at Belanglo, Tree Cave Track map, a remap of Miners Despair. OK start and through to 4 although missed it a little to the left. 5 good but slow through unmapped green. 6 got a bit mixed up on all the tracks and then missed the gully in the cliff line so ended up too far right. Lost about 5 mins here which was frustrating. Last couple ok and whilst I got 3rd today was well off the pace. Distance is from Garmin, course was measured at 5.7km

Hard 6 Day2 - Splits

Saturday Jun 8, 2013 #

Event: QBIII

1 PM

Orienteering race (QBIII sprint) 16:28 [5] *** 2.83 km (5:49 / km) +15m 5:40 / km
spiked:15/17c shoes: Asics Gel Nimbus 14 white/gold

Day 1 of QBIII, a sprint at Chevalier College near Bowral. Nice area (a mix of college buildings, sports fields and open land) and a good course.

Worked hard and pretty happy with effort today, with just a few minor hesitations and one wrong route. Not fast enough to match the speed merchants today but hopefully placed OK in the overall 3 day standings.

Hard 6/7 Day1 - Splits

Thursday Jun 6, 2013 #

4 PM

Running 35:51 [3] 6.55 km (5:28 / km) +65m 5:13 / km
shoes: Asics Gel Nimbus 14 white/gold

Similar run to Tuesday but in very light rain. Cloud cover also meant it got dark a bit quicker. More people on the streets as it's Thursday night but pretty quiet in the parks.

Wednesday Jun 5, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Tuesday Jun 4, 2013 #

7 AM

Strength and conditioning 15:00 [3]

5 PM

Running 35:46 [3] 6.55 km (5:28 / km) +39m 5:18 / km
shoes: Asics Gel Nimbus 14 white/gold

Afternoon run in Sydney. Through Hyde Park and down to the Harbour via Mrs Macquaries Chair. Gates to Botanic Gardens were locked (sundown I think) so looped back through the Domain. Lots of people down by the harbour waiting for the "Vivid" light show.

Monday Jun 3, 2013 #

5 PM

Cycling (Exercise bike) 30:00 [4]

Bike session in the Gym at my hotel in Sydney.

Rowing machine 10:00 [3]

Tried the rowing machine in the Gym. Not bad, might have another crack later in the week.

Sunday Jun 2, 2013 #

10 PM

Strength and conditioning 20:00 [3]

Saturday Jun 1, 2013 #

8 AM

Strength and conditioning 20:00 [3]

1 PM

Running race (Road Runners) 20:30 [3] 3.7 km (5:32 / km)
shoes: Salomon Trail

Roadies at Silvalite in the rain. A lot of water underfoot, quite slippery in places and the 2 culverts were awash but still enjoyed it a lot. Given the conditions, was surprising how many people were there:-) Must all be crazy!

Unfortunately, had to postpone tomorrow's Orienteering at Connorton at the landowner's request. Hopefully can reschedule soon.

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