Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 31 days ending May 31, 2013:

activity	#	time	miles		km		+m
Strength and conditioning	17	4:50:00
Running	4	3:02:33	20.04	(9:07)	32.25	(5:40)
Orienteering	3	2:39:24	11.4	(13:59)	18.35	(8:41)	463	41 /	49c	83%
Cycling	2	1:22:37	18.09	(4:34)	29.11	(2:50)	107
Walking	1	35:00
Total	27	12:29:34	49.53		79.71		570	41 /	49c	83%

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Friday May 31, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Thursday May 30, 2013 #

5 PM

Cycling 42:21 [3] 15.12 km (2:48 / km) +56m 2:45 / km

Afternoon ride from home out and around the Lake and back. Had to hook up the head lamp as it got quite dark!

10 PM

Strength and conditioning 15:00 [3]

Wednesday May 29, 2013 #

7 AM

Walking 35:00 [3]
shoes: Asics Gel Nimbus 14 white/gold

Brisk morning walk around Sydney CBD.

10 PM

Strength and conditioning 20:00 [3]

Monday May 27, 2013 #

10 PM

Strength and conditioning 20:00 [3]

Sunday May 26, 2013 #

8 PM

Strength and conditioning 20:00 [3]

Saturday May 25, 2013 #

1 PM

Running race (Road Runners) 43:00 [4] 7.4 km (5:49 / km)
shoes: Asics Gel Nimbus 14 white/gold

Roadies handicap race at Willan's Hill. Much slower than last effort here 2 weeks back. Constant tightness in hamstring which was disappointing and frustrating.

Friday May 24, 2013 #

10 PM

Strength and conditioning 20:00 [3]

Thursday May 23, 2013 #

10 PM

Strength and conditioning 20:00 [3]

Wednesday May 22, 2013 #

Note
(rest day)

In Sydney with Briohny for her scans.

10 PM

Strength and conditioning 20:00 [3]

Tuesday May 21, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Monday May 20, 2013 #

9 AM

Strength and conditioning 20:00 [3]

Sunday May 19, 2013 #

Event: State League 5

10 AM

Orienteering race (State League 5) 1:04:13 [5] **** 6.47 km (9:55 / km) +161m 8:50 / km
spiked:15/18c shoes: Inov8 Oroc 350

State League 5 at Baal Bone Junction. The cold and steep walk to the start were the low points today but the orienteering was pretty good. Small error on 3 and then misread the map on 4, loosing about 2 minutes. Otherwise very happy with nav and running. The latter was helped by having James with me from 5 through to 10, then I somehow dropped him when he went left out of 10 and I went straight. He still should have beaten me but he managed to NOT punch the last control. So my first SL win for the year ( a couple of years actually!). Good use of a difficult area by the course setter, on my course at least.

Hard 6 - Splits

Saturday May 18, 2013 #

Event: State League 4

12 PM

Orienteering race (State League 4) 41:49 [5] *** 5.47 km (7:38 / km) +121m 6:53 / km
spiked:9/12c shoes: Inov8 Oroc 350

State League 4 at Falnash. 1:15000 was the first adjustment but no real problems with that. Ran OK to 1, odd but safe route choice to 2, 3 and 4 ok but lost about 1 minute on 5. 6 turned out to be on the wrong termie and I went straight to the right one! Not too much time lost. Biggest error was on 9 where I missed a watercourse and ended up on the wrong spur and lost about 2.5 minutes then lost concentration on 11 and drifted below the control losing maybe 45 seconds. Overall happy with run considering lack of recent training.

M55A - Splits

Friday May 17, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Thursday May 16, 2013 #

7 AM

Strength and conditioning 15:00 [3]

Wednesday May 15, 2013 #

5 PM

Cycling 40:16 [3] 13.99 km (2:53 / km) +51m 2:50 / km

Afternoon ride from home out around the Lake and back. Its gets dark pretty quickly these days, especially with heavy cloud cover.

Tuesday May 14, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Sunday May 12, 2013 #

11 AM

Orienteering race (Interclub #2) 53:22 [5] **** 6.41 km (8:20 / km) +181m 7:18 / km
spiked:17/19c shoes: Inov8 Oroc 350

AWOC Interclub at 9 Mile Hill. This is a 1:5000 granite map so to get a reasonable course length involved several loops and cross-overovers of the main hill.

Pretty happy with the running and nav although the map was a little poor in some areas, particularly the vegetation and in a number of the old quarry/mining areas. Lost about 1.5 minutes on 5 and a bit less on 10 to finish about 45 seconds behind Briohny (who had trouble early, on 3 I think).

10 PM

Strength and conditioning 15:00 [3]

Saturday May 11, 2013 #

1 PM

Running race (Road Runners) 41:38 [3] 7.2 km (5:47 / km)
shoes: Asics Gel Nimbus 13

Roadies, a warm day (25C) and a very hilly course on Willan's Hill. Only second run in 8 days (although played 144 holes of golf in that period!) so very happy with the result. Hammy was a bit tight at times but seems to have pulled up OK. Time also includes a 30 second stop to check on another runner who was struggling in the conditions.

10 PM

Strength and conditioning 15:00 [3]

Thursday May 9, 2013 #

10 PM

Strength and conditioning 15:00 [3]

Wednesday May 8, 2013 #

7 AM

Running 52:25 [3] 9.25 km (5:40 / km)
shoes: Asics Gel Nimbus 14 white/gold

Rest morning on the golf trip so headed out for a run. Went across the weir into Yarrawonga and then west onto a nice gravel cycle/walking path along the Riverina Highway. Followed the path until it ended which coincided with my proposed turnaround at 25 minutes then back the same way with a small extension into the back streets of Yarrawonga before going back across the weir to the golf club.

Tuesday May 7, 2013 #

7 AM

Strength and conditioning 15:00 [3]

Saturday May 4, 2013 #

Event: ACT Champs Carnival (NOL Round 3)

Thursday May 2, 2013 #

Note

More needling at the Physio but it seems to be producing the right results. Sore again so no other training today apart from mowing the lawn at our old place, which is on the market.

Wednesday May 1, 2013 #

6 PM

Running (Pommy Pack run) 45:30 [3] 8.4 km (5:25 / km)
shoes: Asics Gel Nimbus 13

Briohny finally got me to my first Pommingalarna pack run run in about 3 years. A pretty big group of about 25 with lots of chat esp about upcoming races for different folk: Gold Coast mara, Sydney Half, North Face amongst others.

New head lamp was pretty good and definitely needed in the second half as it was dark and the track is quite rough in patches. Handled the hills pretty well and whilst the hammy was a bit tight on occasions, seems to have pulled up OK. Will see what the physio says in the morning.

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