Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 30 days ending Jun 30, 2019:

activity	#	time	miles		km		+m
Orienteering	16	31:46:28	54.78	(34:48)	88.15	(21:38)	1662	51 /	56c	91%
Running	5	3:31:23	21.56	(9:48)	34.7	(6:05)	462
Pilates	2	2:00:00
Rowing machine	1	20:25
Total	24	37:38:16	76.34		122.86		2124	51 /	56c	91%

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Sunday Jun 30, 2019 #

10 AM

Running race (Woomargama Winery run) 46:01 [5] 7.6 km (6:03 / km) +168m 5:27 / km
ahr:160 max:176 shoes: Mizuno Wave Kazan trail

Trail run down at Woomargama. Had entered the 17k (it was changed to 14k on the day due to track condition) but Achilles was not up to it so ran the 7k. A nice out and back course with a fair amount of climb on the way out. I think it was the coldest conditions I have ever run in at the start but after a couple of kms, it was OK. Achilles still not good so off to the Physio (when I can get an appt).

Friday Jun 28, 2019 #

10 AM

Pilates 1:00:00 [3]

Thursday Jun 27, 2019 #

10 AM

Running 32:45 [3] 5.82 km (5:37 / km)
ahr:153 max:171 (injured) shoes: Asics Gel Nimbus 20

Late morning run in Wiradjuri, a test for the Achilles after 9 days without a run but it's still not great.

Wednesday Jun 26, 2019 #

10 AM

Rowing machine 20:25 [4]
ahr:141 max:173

Monday Jun 24, 2019 #

1 PM

Orienteering 2:53:17 [3] 6.4 km (27:05 / km) +175m 23:49 / km
ahr:101 max:154

Friday Jun 21, 2019 #

10 AM

Pilates 1:00:00 [3]

Nice stretch session.

1 PM

Orienteering (Map updates) 2:07:39 [3] 2.38 km (53:41 / km) +36m 49:54 / km
ahr:90 max:149

Thursday Jun 20, 2019 #

10 AM

Orienteering (Map updates) 54:34 [1] 1.13 km (48:15 / km) +5m 47:11 / km
ahr:100 max:168 shoes: Mizuno Wave Kazan trail

12 PM

Orienteering (Map updates) 2:16:02 [1] 2.28 km (59:35 / km) +15m 57:45 / km
ahr:92 max:165 shoes: Mizuno Wave Kazan trail

Tuesday Jun 18, 2019 #

7 AM

Running 41:55 [3] 6.18 km (6:47 / km) +132m 6:08 / km
ahr:121 max:150

Sunday Jun 16, 2019 #

1 PM

Orienteering (Collecting controls ) 51:10 [3] 4.13 km (12:24 / km) +134m 10:40 / km
ahr:138 max:178 shoes: Mizuno Wave Kazan trail

Saturday Jun 15, 2019 #

1 PM

Running race (Roadies at Kapooka) 56:33 [3] 9.41 km (6:01 / km) +93m 5:44 / km
ahr:145 max:171 (injured) shoes: Mizuno Wave Kazan trail

Decided to test the Achilles with a long run at Roadies. Started ok but prettu sore on any uphills. I managed to run them on the way out but walked them on the way back. 17km trail run in 2 weeks looking doubtful.

Friday Jun 14, 2019 #

9 AM

Orienteering (Mapping update) 5:30:09 [3] 13.9 km (23:45 / km) +163m 22:26 / km
ahr:100 max:172

Thursday Jun 13, 2019 #

10 AM

Orienteering (Control placement) 1:19:51 [3] 4.2 km (19:01 / km) +144m 16:14 / km
ahr:130 max:170 shoes: Salomon Sense Marin trail shoe

Orienteering (Control placement) 1:42:13 [3] 3.67 km (27:51 / km) +98m 24:35 / km
ahr:124 max:198

Monday Jun 10, 2019 #

9 AM

Orienteering race (QBIII day 3) 21:28 [5] *** 2.98 km (7:12 / km) +11m 7:04 / km
ahr:146 max:167 spiked:17/19c (injured) shoes: Asics Gel Nimbus 20 Black

Sprint on the nice Western Sydney Uni map at Campbelltown. Started OK but then a disaster at #3 when I navigated expertly to the wrong side of the building! The long run around meant an almost 4 minute leg. The rest were pretty good apart from a hesitation at 12 where I stopped next to a flag, not thinking it was mine but checked it and yes it was mine!

A good 3 days with great variety of terrain. A bit of a Steven Bradbury situation in the overall results with Mel and James not starting the 3rd day and Eoin having an unexpectedly bad day 2, so I ended up 2nd overall, albeit almost 9 minutes behind Warwick.

Sunday Jun 9, 2019 #

10 AM

Orienteering race (QBIII Day 2) 46:02 [5] *** 5.92 km (7:47 / km) +106m 7:08 / km
ahr:149 max:183 spiked:9/9c (injured) shoes: Salomon Sense Marin trail shoe

Clean run today apart from a bit low on the last one. Pushed along by Cath in W50 on the same course as we ran together from 2 to 6, then right and left routes on long leg to 7 but came together again just about the flag. Again Achilles didn't enjoy the steep climb but ok afterwards.

Saturday Jun 8, 2019 #

Event: Queens Birthday 3 Days

12 PM

Orienteering race (QBIII Day 1) 47:03 [4] **** 4.15 km (11:21 / km) +93m 10:12 / km
ahr:145 max:171 spiked:16/19c (injured) shoes: Salomon Sense Marin trail shoe

Poor run with errors at 5, 13 and 18 where I started navigating to the Finish instead of 18, then couldn't find the remote finish! Achilles sore during run but pulled up ok.

Friday Jun 7, 2019 #

9 AM

Orienteering 4:40:58 [3] 12.47 km (22:31 / km) +163m 21:08 / km
ahr:102 max:169

Thursday Jun 6, 2019 #

10 AM

Orienteering 3:48:16 [3] 9.24 km (24:42 / km) +188m 22:26 / km
ahr:99 max:167 shoes: Asics Gel Nimbus 20

Map updates at Pomingalarna. Took the MTB to access the more remote areas as there is no vehicle access. Rode a section of the junior track back to the car.

Monday Jun 3, 2019 #

10 AM

Orienteering 1:31:16 [2] 5.61 km (16:16 / km) +85m 15:07 / km
ahr:108 max:163

Pomingalarna map checking.

Sunday Jun 2, 2019 #

9 AM

Orienteering 34:17 [1] ** 1.77 km (19:23 / km) +26m 18:05 / km
ahr:99 max:134 (injured) shoes: Salomon Sense Marin trail shoe

Walked around putting out some controls fro Deb on the Easy course on Willan's Hill.

10 AM

Orienteering race 38:15 [4] *** 4.2 km (9:06 / km) +130m 7:53 / km
ahr:134 max:149 spiked:9/9c (injured) shoes: Salomon Sense Marin trail shoe

Short hard on Willan's Hill. Nice course, used a few areas not often visited. Also noted many map changes needed! Steady pace again today, Achilles OK but sore right knee....

12 PM

Orienteering 1:03:58 [3] 3.72 km (17:11 / km) +90m 15:20 / km
ahr:115 max:149 (injured) shoes: Salomon Sense Marin trail shoe

Walk, jog collecting controls.

Saturday Jun 1, 2019 #

1 PM

Running race (Roadies at Kapooka) 34:09 [3] 5.68 km (6:00 / km) +69m 5:40 / km
ahr:185 max:196 (injured) shoes: Asics Gel Nimbus 20

Ran the medium length course at Kapooka. Steady pace until felt tightness in the Achilles at around 4 km so slowed right up. Highlight was the steam train coming past as we headed out.

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