Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grilla

In the 30 days ending Jun 30, 2021:

activity	#	time	miles		km		+m
Orienteering	8	6:39:03	28.91	(13:48)	46.53	(8:35)	1304
Gym	7	5:05:00
Run	7	4:46:55	26.81	(10:42)	43.15	(6:39)	717
Ski	2	4:46:03	35.62	(8:02)	57.32	(4:59)	1998
Swim	1	20:00	0.43	(45:59)	0.7	(28:34)
MTB	2	19:26	2.48	(7.7/h)	3.99	(12.3/h)	19
Total	26	21:56:27	94.26		151.69		4038

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Wednesday Jun 30, 2021 #

6 AM

Gym 45:00 [3]

Did 3 sets of everything except dips, chin ups and hamstrings. (2 sets for these).

12 PM

MTB 9:26 [3] 1.99 km (12.7 kph) +19m
ahr:105 max:119

Ride to Gossan Hill

Orienteering 32:57 [3] 4.33 km (7:37 / km) +82m 6:57 / km
ahr:143 max:176 shoes: VJ Irock 3 S7

Wednesday lunchtime at Gossan Hill. The sun came out at just the right time. Good fun in low visibility areas.

1 PM

MTB 10:00 [3] 2.0 km (12.0 kph)

Ride home

Monday Jun 28, 2021 #

9 AM

Ski 3:29:35 [3] 25.61 km (8:11 / km) +1712m 6:08 / km
ahr:77 max:117

Took the opportunity of holidays, great weather and lack of restrictions for us just now to make the most of season pass. Hopefully the gamble does not backfire. Brilliant day, only limited lifts but enough.

Sunday Jun 27, 2021 #

10 AM

Orienteering 1:10:08 [3] 6.33 km (11:05 / km) +285m 9:03 / km
ahr:150 max:183 shoes: VJ Bold 7.5

First run in new shoes. Studs were essential but they seemed a bit big (same size as previous Bolds, but these are a different model), will do extra lace lock for next time. Overshot number 1 for some stupid reason. Lost 3.5 min and climbed an extra billion contours. Ok for most of the rest of the course. Ran fairly straight which involved a bit of green bashing. But deviating around meant extra contours and I was not happy to do that. Right hip really suffered from the anti clockwise route around the steep hill. Very tentative foot placement for most of the course - mud, slimy rocks and slowly Melting frost adding to the risk of a spill. Did trip on a rock for a face plant on the way to 14 but luckily it was a soft pine forest section.

Hard 3 - Splits

Saturday Jun 26, 2021 #

10 AM

Orienteering 40:07 [3] 5.53 km (7:15 / km) +76m 6:47 / km
ahr:151 max:165 shoes: VJ Irock 3 S7

Almost like running in Sweden! Had wet feet from the start and ran through what ranged from puddles to running streams, marshes, swamps and even made a brief foray into a pond before retreating and going around that one. The only (relatively) dry parts were the steep bits of slope where it was just wet and treacherous rocks. Fun course, a bit slow and a bit wayward at times.

Moderate 1 - Splits

Wednesday Jun 23, 2021 #

6 AM

Gym 45:00 [3]

Worked quite solidly today. Did 3 sets of some exercises and 15 reps for most (except the nemesis dips, chin ups and hamstring curls).

12 PM

Orienteering 48:19 [3] 5.82 km (8:18 / km) +200m 7:05 / km
ahr:154 max:185 shoes: VJ Irock 3 S7

Quite a slog. Forgot my glasses which was fun in a few sections. Discovered my magnifier when I was completely bamboozled by a sea of rocks with a path running through them. A couple of pretty dumb legs down and straight back up the hill.

Monday Jun 21, 2021 #

Swim 20:00 [3] 0.7 km (28:34 / km)

First swim since last March and boy did I feel it. Down to 15 swims left on the card. Tried new goggles and they were great at not letting the water in, but gave me a sore head. Got some feedback from Aoife's coach which was a bit alarming as I would prefer to be incognito in the pool. Also got the evil eye from Aoife for getting out too quickly. They were till warming up when I was done.

Sunday Jun 20, 2021 #

11 AM

Ski 1:16:28 [3] 31.71 km (2:25 / km) +285m 2:18 / km
ahr:119 max:170

Saturday Jun 19, 2021 #

10 AM

Orienteering 53:13 [3] 7.35 km (7:14 / km) +129m 6:39 / km
ahr:156 max:175 shoes: VJ Irock 3 S7

Saturday event at Bruce Ridge. Pretty scrappy from me, plus it was a bit longer than expected and new shoes were not particularly comfortable. Started poorly with an inecessary excision into the free for both 1 and 2. Then a bit useless at the O’Connor Ridge tracks for 3. Mega time lost at 12 really summed up the day :)

Moderate 1 - Splits

Friday Jun 18, 2021 #

Gym 35:00 [3]

Speedy today

Wednesday Jun 16, 2021 #

6 AM

Gym 45:00 [3]

Concentrated on form, speed and increasing reps today ( kept weight on the lighter side to do this).

8 AM

Run 31:46 [3] 4.61 km (6:54 / km) +99m 6:14 / km
ahr:143 max:163 shoes: Kayano 26 black/pink

Short run with Nat and Indi before their exciting trip! Feeling like a bit struggle street for me today. Maybe I just felt flat next to a prancy puppy.

Monday Jun 14, 2021 #

7 AM

Run 48:40 [3] 7.4 km (6:34 / km) +127m 6:03 / km
ahr:145 max:162 shoes: Kayano 26 black/pink

Around Little Black with Nat and Al. Slowly building up time
And distanc across last 4 days. Great to have a proper long weekend!

Sunday Jun 13, 2021 #

7 AM

Run 44:39 [3] 6.59 km (6:47 / km) +149m 6:05 / km
ahr:147 max:172 shoes: Kayano 26 black/pink

Kangaroo paddocks from Nat’s. Needed to walk up Aranda Hill. Sunnier and warmer today!

Saturday Jun 12, 2021 #

7 AM

Run 41:23 [3] 6.41 km (6:27 / km) +71m 6:07 / km
ahr:150 max:170

Friday Jun 11, 2021 #

9 AM

Run 33:14 [3] 5.09 km (6:32 / km) +81m 6:03 / km
ahr:150 max:170 shoes: Kayano 26 black/pink

Good to catch up with Nat before another busy day. Looking forward to a lo g weekend, and hoping to actually not work on Monday this time around.

Wednesday Jun 9, 2021 #

Gym 45:00 [3]

Did arms well even managed some dips and chin ups but legs tired.

1 PM

Orienteering 45:31 [3] 5.03 km (9:03 / km) +145m 7:54 / km
ahr:138 max:176 shoes: VJ Irock 2

Bit of a shocker. Raced out here at last minute (actually very late starting) but after a stressful morning I was not really concentrating. Ended up giving up following the proper course after missing 2 then 3. Did slightly better after that. But really would have been better just to go for a run from home.

Monday Jun 7, 2021 #

Gym 45:00 [3]

Did some slightly heavier weights today.

7 AM

Run 34:37 [3] 5.04 km (6:52 / km) +82m 6:21 / km
ahr:142 max:163 shoes: Kayano 26 black/pink

Foggy and damp. Did not push too hard as I was happy to be running with my jumper on the whole way. Surprisingly nice out for such a bleak morning.

Sunday Jun 6, 2021 #

Event: Jim Sawkins Memorial

10 AM

Orienteering 1:06:45 [3] 7.49 km (8:55 / km) +234m 7:42 / km
ahr:151 max:179 shoes: VJ Irock 2

Head-head Vs Eoin at Jerrabomberra. It was not supposed to be head-head because although we started at the same time, we immediately went up hill and I had to walk, and needed a toilet stop after number 1. So I set off slowly, even further up the hill to 2 quite happily doing my own thing. Only to see him just leaving 2 as I got there. We were on different loops, so again I took my time and did not expect to see him again, it being reasonably open and fast with lots of track choices. But heading to 11, there he was again. A few better lines got me even at 12 and then better choice ahead at 13. I stayed in from until part way to 16 (a long uphill track run) where he went past again but we had different approaches to the control so I punched it first. Finally, going to 17, my route was very dud and I saw him running by on the track as I was stuck in a green gully. So thought that was that. Then, spotted him way ahead again going to 20 and was shock to see him get 21 just ahead of me. I got to 22 just after and got in front for 23 but no way was I ever going to win a long run into the finish. Happy with the result as we were under pressure from Aoife to finish and get home again ASAP...

C • very good run.. 3

Hard 3:Hard 3 A - Splits

Saturday Jun 5, 2021 #

7 AM

Run 52:36 [3] 8.01 km (6:34 / km) +108m 6:09 / km
ahr:144 max:166 shoes: Kayano 26 black/pink

Pretty frosty today! Beautiful clear morning, started in a jumper but was able to take it off half way around. Frost and ice many parts where I do t usually see it. Still lots of frost on our roof and in the garden when I got home too- again this is unusual.

C • Temperature 2

Friday Jun 4, 2021 #

Gym 45:00 [3]
shoes: Kayano 26 black/pink

A cold and foggy morning decided my fate and I abandoned plans to run and paid up another 3 months of gym membership. I also found my swimming card and got the sad news that it has 16 swims left, so might need to make an effort to get wet now and then too.

Wednesday Jun 2, 2021 #

12 PM

Orienteering 42:03 [3] 4.64 km (9:04 / km) +153m 7:47 / km
ahr:147 max:183 shoes: VJ Irock 2

A lot of walking up hill. And downs were a bit precarious so did not make up much time there. Just one larger mistake on 2, didn’t climb enough. And 12, too eager to stop climbing and ran down the wrong track a bit.
Another extraordinary day and so made a real effort to ditch the desk for a bit.

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