Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 31 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
Walking	3	5:22:06	7.09	(45:26)	11.41	(28:14)	188
Running	6	3:18:14	17.59		28.3		83
Orienteering	2	1:58:56	8.38	(14:12)	13.48	(8:49)	290	21 /	25c	84%
Kayaking	1	1:00:00
Rowing machine	1	26:40	2.49	(10:43)	4.0	(6:40)
Gym	1	20:11	0.13	(2:36:10)	0.21	(1:37:02)
Total	14	12:26:07	35.67		57.41		561	21 /	25c	84%

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Sunday Mar 31, 2019 #

9 AM

Orienteering race (State League 2) 1:17:03 [5] **** 8.77 km (8:47 / km) +194m 7:55 / km
ahr:151 max:175 spiked:12/13c (injured) shoes: Salomon Sense Marin trail shoe

Long distance race at Hill End. Poor start, taking almost 3 minutes to get the 1st one, all of 100 metres from the Start! After that navigation was just about spot on, apart from a small wobble in the circle at 4 where I was looking for the wrong feature, but lack of fitness told over the later stages. Route choice on 1.8 km long leg 8-9 was not optimal, going pretty straight which involved more climb than the route to the right. Good course and I am looking at this weekend as bush fitness training for Easter! Downside is a right knee injury, not sure where on the course it happened but remember thinking at the time that I might regret jumping into the gully!

NOL/SL2 day 2 Hard 5 - Splits

Saturday Mar 30, 2019 #

Event: National Orienteering Leagues 1&2 / NSW State Leagues 1&2

10 AM

Orienteering race (State League 1) 41:53 [5] **** 4.71 km (8:53 / km) +97m 8:04 / km
ahr:135 max:166 spiked:9/12c shoes: Salomon Sense Marin trail shoe

Middle distance race at Hill End. Started well then a small miss on 3, OK after that through to 7 where I stopped short, misreading the map. Also short on 10 but no real issue as picked it up straight away. Bit of a slog up to 11! Overall, happy with navigation but fitness well down on where I need to be for Easter! Forgot to stop Garmin at the finish but adjusted time.

SL1 Hard 3a - Splits

Thursday Mar 28, 2019 #

7 AM

Running 38:46 [3] 7.11 km (5:27 / km)
ahr:189 max:205 shoes: Asics Gel Nimbus 20

Morning run with Deb down at Wiradjuri and the wetlands. Council have been doing some work on the tracks out towards Gobba bridge, with a gravel path now in place all the way apart from a section of single track (the best bit) along the river. Nice morning and happy with the run although will be well underdone for for competitive Orienteering this weekend.

Monday Mar 25, 2019 #

6 AM

Running 36:53 [3] 6.19 km (5:58 / km) +22m 5:51 / km
ahr:136 max:160 shoes: Asics Gel Nimbus 20

Morning run again, but much cooler today.

Thursday Mar 21, 2019 #

6 AM

Running 41:59 [3] 7.01 km (6:00 / km) +31m 5:52 / km
ahr:155 max:179 shoes: Asics Gel Nimbus 20

Early morning run, requiring headlamp for first time this year. Slow and steady but good to get a run in after 2 weeks away.

Wednesday Mar 13, 2019 #

11 AM

Rowing machine 26:40 [3] 4.0 km (6:40 / km)
ahr:145 max:164

Tuesday Mar 12, 2019 #

Running 20:00 [3]
shoes: Asics Gel Nimbus 20 Black

Up the ante today: 20 minutes on the treadmill!

Monday Mar 11, 2019 #

Running 15:00 [3]
shoes: Asics Gel Nimbus 20 Black

15 minutes on a treadmill in our Saigon Hotel. Hot and humid!

1 PM

Walking 2:18:22 [3] 4.06 km (34:03 / km)
ahr:78 max:134

9 PM

Gym 5:10 [3] 0.05 km (1:35:41 / km)
ahr:84 max:118

Gym 15:01 [3] 0.15 km (1:37:31 / km)
ahr:141 max:148

Sunday Mar 10, 2019 #

1 PM

Walking 1:39:09 [3] 4.04 km (24:33 / km) +132m 21:07 / km
ahr:86 max:138

Saturday Mar 9, 2019 #

1 PM

Walking 1:24:35 [3] 3.31 km (25:35 / km) +56m 23:35 / km
ahr:91 max:114

Wednesday Mar 6, 2019 #

3 PM

Kayaking 1:00:00 [3]

Kayaking with Deb in Halong Bay, Vietnam.

Tuesday Mar 5, 2019 #

Note

Holidaying in Vietnam and Cambodia from today until 17 March. Expecting limited training!

Sunday Mar 3, 2019 #

6 AM

Running 45:36 [3] 8.0 km (5:42 / km) +30m 5:36 / km
ahr:183 max:197 shoes: Asics Gel Nimbus 20

Morning run down to the river and return. Probably last run (outdoors at least) for a few weeks as we are off to Vietnam and Cambodia for 2 weeks tomorrow.

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