Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 31 days ending Mar 31, 2018:

activity	#	time	miles		km		+m
Pilates	7	7:00:00
Running	9	3:59:04	25.52	(9:22)	41.08	(5:49)	152
Orienteering	3	2:27:26	7.35	(20:04)	11.83	(12:28)	404	16 /	20c	80%
Gym	2	1:55:00
Total	21	15:21:30	32.87		52.9		556	16 /	20c	80%

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Saturday Mar 31, 2018 #

8 AM

Running race (Bateman's Bay Parkrun) 25:00 [4] 5.03 km (4:58 / km) +2m 4:57 / km
ahr:162 max:176 shoes: Asics Gel Nimbus 18 red

First ever Parkrun. Down at Bateman's Bay with the family for a short break. Quite enjoyed it but started too fast, covering 1st km in about 4:45, after which I slowed the pace. Briohny also ran as did Deb and Trent in their first park runs and the out and back course meant we all passed each other several times!

C • And so.. 3

Thursday Mar 29, 2018 #

7 AM

Running 24:18 [3] 4.0 km (6:04 / km) +2m 6:04 / km
ahr:144 max:173 shoes: Asics Gel Nimbus 17 green

Easy paced morning run with Deb along the levee bank, with a bit of single track on the way back. Might be time to retire the green Nimbus 17s, ticked over 600km and definitely looking worse for wear!

Wednesday Mar 28, 2018 #

10 AM

Pilates 1:00:00 [3]

Nice stretch session today.

Tuesday Mar 27, 2018 #

9 AM

Gym 55:00 [3]
ahr:97 max:121

Gym session, only 2 sets today.

Monday Mar 26, 2018 #

Note
(rest day)

Physio was reasonably pleased with progress but noted I had probably overdone it in the last week and proceeded to extract revenge by hammering my hip and quads! He also taped my left knee which has been causing a few issues with lack of stability, with flow on impact on hip area. Chiro treatment in the afternoon was much kinder:-)

Sunday Mar 25, 2018 #

10 AM

Orienteering race (Club event) 1:08:49 [4] *** 5.52 km (12:29 / km) +250m 10:10 / km
ahr:135 max:165 spiked:9/11c shoes: Mizuno Wave Kazan trail

Hilly course in Livingstone NP. Walked up all the hills (combination of lack of fitness and protecting the hip). Nav pretty good with a small overrun on #5 (just after a heavy fall where I bashed my right shin into a log!) and almost missed the last one, heading for the Finish before I realised and turned around. Hip a little sore afterwards but hopefully will pull up OK tomorrow when I visit the physio again.

First time in a VERY long time that I've logged 7 straight days training on AP!

C • Then 6

Saturday Mar 24, 2018 #

7 AM

Running 34:40 [3] 5.5 km (6:18 / km) +40m 6:05 / km
ahr:173 max:195 shoes: Asics Gel Nimbus 17 green

Steady morning run from home with Deb.

Friday Mar 23, 2018 #

10 AM

Pilates 1:00:00 [3]

Thursday Mar 22, 2018 #

9 AM

Running 28:08 [3] 5.01 km (5:37 / km) +16m 5:32 / km
ahr:146 max:160 shoes: Asics Gel Nimbus 18 red

Morning run with Deb in Rawlings Park. Feeling positive about hip improvement.

Wednesday Mar 21, 2018 #

10 AM

Pilates 1:00:00 [3]

Needed this to help get over soreness from Monday's Gym session:-(

Tuesday Mar 20, 2018 #

7 AM

Running 29:04 [3] 5.0 km (5:49 / km) +26m 5:40 / km
ahr:177 max:190 shoes: Asics Gel Nimbus 18 red

Shortish morning run. Hip showing some improvement I think.

Monday Mar 19, 2018 #

10 AM

Gym 1:00:00 [3]

First Gym session on program put together on Physio's recommendations. Now just have to get there regularly!

Thursday Mar 15, 2018 #

7 AM

Running 23:12 [3] 3.94 km (5:53 / km) +1m 5:53 / km
ahr:162 max:187 shoes: Asics Gel Nimbus 17 green

Steady morning run along the river with Deb.

Wednesday Mar 14, 2018 #

10 AM

Pilates 1:00:00 [3]

Sunday Mar 11, 2018 #

10 AM

Orienteering (Pomingalarna club event) 44:55 [4] *** 4.76 km (9:26 / km) +114m 8:25 / km
ahr:140 max:173 spiked:7/9c (injured) shoes: Mizuno Wave Kazan trail

Short hard at Pommy, walked all the uphill sections. Nav a bit rusty on a couple of legs. Hip was OK.

11 AM

Orienteering 33:42 [3] 1.55 km (21:45 / km) +40m 19:17 / km
ahr:108 max:144 shoes: Mizuno Wave Kazan trail

Walked part of Easy course with Logan. Had to carry him at the start of the course (his legs weren't working!!) but once we got into the bush he walked or ran just fine :-)

Friday Mar 9, 2018 #

10 AM

Pilates 1:00:00 [3]

Fairly tough abs session!

Thursday Mar 8, 2018 #

10 AM

Running 29:22 [3] 5.03 km (5:51 / km) +12m 5:47 / km
ahr:146 max:173 shoes: Asics Gel Nimbus 17 green

Mid morning run, almost down to the Highway and return. Hip felt a fair bit better, particularly after I'd cooled down, but still a work in progress.

Wednesday Mar 7, 2018 #

10 AM

Pilates 1:00:00 [3]

Saturday Mar 3, 2018 #

7 AM

Running 20:41 [3] 3.5 km (5:54 / km) +55m 5:28 / km
ahr:150 max:160 shoes: Asics Gel Nimbus 18 red

Short flattish run at Pomingalarna whilst Deb ran Roadies. Too many hills for me on Roadies courses!

Friday Mar 2, 2018 #

10 AM

Pilates 1:00:00 [3]

Thursday Mar 1, 2018 #

7 AM

Running 24:39 [3] 4.07 km (6:04 / km)
ahr:169 max:186 shoes: Asics Gel Nimbus 17 green

Easy paced run with Deb along the river into Wiradjuri and return. Hip feeling a little better but a way to go yet!

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