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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grilla

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  Run14 12:26:47 84.67(8:49) 136.26(5:29)
  Orienteering5 5:03:23 24.92(12:11) 40.1(7:34)51 /67c76%
  Cycling7 3:43:12 58.72(15.8/h) 94.5(25.4/h)
  Pram run3 1:50:00 11.81(9:19) 19.0(5:47)
  Various exercise2 36:00
  Swim1 30:00 0.81(37:08) 1.3(23:05)
  Total23 24:09:22 180.92 291.1651 /67c76%
  [1-5]23 24:03:22

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Tuesday Mar 31, 2009 #

Pram run 30:00 [3] 5.0 km (6:00 / km)
shoes: Kayano 15

Not feeling great tonight.

Sunday Mar 29, 2009 #

Run race 1:03:17 [5] 12.36 km (5:07 / km)
shoes: Kayano 15

John Forrest Cross Country. Only the second time I've done this race & I was keen to beat my old time (not that I knew what it was when I fronted up this morning). I managed to take 40 sec off which is OK but nowhere near what I thought it should be. Started about 80 sec in front of Rachel & was hoping that I'd be able to hold her off until the bitumen then tail her home. In the end I had her chasing me up the bitumen which was hard work. I found the middle section toughest (from crossing the bare rock up to the water tanks) but it doesn't show up too badly on the GPS. Was pleased to run the whole of "Faithfull's Hill". Had to walk for a drink of water after it though.

Saturday Mar 28, 2009 #

Run 1:04:00 [3] 12.0 km (5:20 / km)
shoes: Kayano 15

With Nicole J. 12 years & now I've finally run around Lake Monger (twice!). Very hard work today.

Friday Mar 27, 2009 #

Run 40:00 [3] 6.5 km (6:09 / km)
shoes: Kayano 15

A struggle today. Icky sticky morning, but quite spectacular. Had to do DNA tower just for the view.

Swim 30:00 [3] 1.3 km (23:05 / km)

A lot less unco than last time but still well and truly out stripped by Nicole (especially when she wears fins). Shoulder moving a lot better, tiredness completely gone. Some limitation in movement at top of stroke & a bit of a twinge when I tried to go harder, so I backed off. Tried again later but by then my lungs were out of puff.
C • Fins 3

Thursday Mar 26, 2009 #

Run 1:03:00 [3] 11.6 km (5:26 / km)
shoes: Kayano 15

back on track
C • On track 2

Tuesday Mar 24, 2009 #

Pram run 30:00 [3] 5.5 km (5:27 / km)
shoes: Kayano 15

via Stickybeaks playground

Sunday Mar 22, 2009 #

Orienteering race 1:13:47 [5] *** 10.9 km (6:46 / km)
spiked:23/30c shoes: Silva ProLite

Mass start 3 loop Hagaby. Surprisingly good fun. Missed the first control trying to outsmart the pack (hahaha) and after that a bit lonely so just ran my own race. Randomly saw lots of people but usually only around common controls, was surprised to see many of the faces. There were 4 of us near each other for the final (common) 7 controls & I was feeling OK, just a bit slower than them but taking better lines. Unfortunately I missed one control (6) then leaving the 3rd last ran into a patch of green that slowed me down. Susanne & Felicity got a gap & Ilka got the chance to get back close. She sped past like a greyhound on the way to the last & there was nothing I could do about that.
A huge thanks to Jenny's Mum for some much needed baby sitting over the weekend too!
C • 12% 2

Saturday Mar 21, 2009 #

Event: SILVA National Orienteering League
 

Orienteering race 17:31 [3] * 3.0 km (5:50 / km)
spiked:15/17c shoes: Kayano 15

NOL Sprint. A bit slow, my legs didn't want to get going. Lack of sleep, lack of training, lack of warm-up, who knows? Lost around a minute going to 14 instead of 7 then mucked up 8 as a bonus. Before & after that all OK but was annoyed to see Tash leaving 7 as I came back to it & then my 2min girl not far behind. Managed to hold her off until the 2nd last though.

Orienteering race 47:05 [5] *** 5.9 km (7:59 / km)
spiked:13/20c shoes: Silva ProLite

Chasing start with Wendy 2s, Jenny 5s and Rachel 40s behind. Was pleased to run my own race & in hindsight, being first off was probably best. Started OK, a bit wayward on the way to 1, but it didn't really cost time. Thought I had run away from everyone by 2. Lost a lot of time in the circle at 3 & all caught up, but I was alone again until 7 when a faster girl caught me (laurina I think). Went off on some weirdo expedition on the common leg between the butterfly loops and ended up behind everyone. Caught up by 9 and led again from 10. More time lost on a wayward 15 through green and off course, but just managed not to get caught. Did get caught on 17 (again wayward) but pushed hard from there to finish clear. (There were of course 14 other faster girls in the same race, but they were way ahead of our little race :)
It was quite hot & dry out there, needed to have had some water with me around 14-15.

Wednesday Mar 18, 2009 #

Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Kayano 15

To work.
Also got 10min riding home but I'm not sure that can count.

Tuesday Mar 17, 2009 #

Various exercise 30:00 [3]

Good intentions, but interruptions all over the place meant I did lots of small things that don't legitimately count as enough to log as training.
C • at least you found 30! 2

Monday Mar 16, 2009 #

Cycling 20:00 [3] 8.0 km (24.0 kph)
shoes: Sidi Road

Saturday Mar 14, 2009 #

Run 1:32:00 [3] 17.5 km (5:15 / km)
shoes: Kayano 15

Around the Bridges with a lap of Herrison with Rob J who had promised to take it easy! This time includes an ascent of Jacob's Ladder, which is an annoying place to run but was the most direct route home.

Thursday Mar 12, 2009 #

Cycling 20:00 [3] 8.0 km (24.0 kph)
shoes: Sidi Road

Run 57:00 [3] 10.6 km (5:23 / km)
shoes: Kayano 15

KP with Richard.

Wednesday Mar 11, 2009 #

Run intervals 39:00 [4] 7.0 km (5:34 / km)
shoes: Kayano 15

Stunning morning, first the moon setting then spectacular sunrise :)
4 * 1km, 3 min rests, still a bit on the slow side.
4:17
4:24
4:31
4:16
I'm in trouble for having something left on the last one.

Cycling 20:00 [3] 8.0 km (24.0 kph)
shoes: Sidi Road

Tuesday Mar 10, 2009 #

Run 55:00 [3] 10.3 km (5:20 / km)
shoes: Kayano 15

Hot tonight.

Cycling 20:00 [3] 8.0 km (24.0 kph)
shoes: Sidi Road

Sunday Mar 8, 2009 #

Run 38:00 [3] 7.0 km (5:26 / km)
shoes: Kayano 15

Needed a nice recovery run.

Saturday Mar 7, 2009 #

Run 1:28:30 [3] 15.8 km (5:36 / km)
shoes: Kayano 15

with Nicole J and Rob J. Nicole had done75 min beforehand & had to run home afterwards!

Cycling 25:00 [3] 8.0 km (19.2 kph)

To UWA then Sophie's with Aoife

Friday Mar 6, 2009 #

Run 42:00 [3] 7.4 km (5:41 / km)
shoes: Kayano 15

Ran with Rachel - great to have some company & to get out in the hills for a change.

Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: Kayano 15

A little bit more around John Forrest. A couple of the tracks I wanted to use for the lower courses don't exist anymore. Now I have scratches to match Monday's prickle scars.

Thursday Mar 5, 2009 #

Pram run 50:00 [3] 8.5 km (5:53 / km)
shoes: Kayano 15

Not all with the pram, but all at pram pace in deference to Richard's bumped knee.
The boot campers get praise today for letting Aoife join in and use all their toys :)

Cycling 20:00 [3] 8.0 km (24.0 kph)
shoes: Sidi Road

Various exercise 6:00 [0]

will bring details home to record so I don't lose them as per usual.
Same stuff as always, need to do core strength exercises, stretching & eat fewer muffins. Had to laugh at the lecture about how to lift a 2kg box - this girl obviously has never had to lift a 14kg 1-2 year old on the run!

Wednesday Mar 4, 2009 #

Run intervals 35:00 [4] 6.2 km (5:39 / km)
shoes: Kayano 15

8 * 400, again the times were a bit slow and vary (probably due to the wind)
96
96
98
99
100
94
95
96

Tuesday Mar 3, 2009 #

Run 40:00 [3] 7.0 km (5:43 / km)
shoes: Kayano 15

Trying to recover a bit. Suffering from a twisted ankle sustained during a brief section of running yesterday.

Monday Mar 2, 2009 #

Orienteering 1:05:00 [3] 6.8 km (9:34 / km)
shoes: Silva ProLite

Darkin River (the nice bit) is evil. Head high Prickly Moses everywhere. Its all dying off now so hopefully another season & it will be flattened & beautifully runnable again.
C • Friday 4

Sunday Mar 1, 2009 #

Cycling 1:38:00 [3] 44.0 km (26.9 kph)
shoes: Sidi Road

Very ordinary.

Orienteering 1:00:00 [3] 8.5 km (7:04 / km)
shoes: Silva ProLite

Checking control sites & legs in John Forrest. There will be no ticks for the event, I've brought them all home.
C • Top Speed 3

Cycling 12 [3] 2.5 km (750.0 kph)
shoes: Sidi Road

Took Aoife to meet Hunter & Sophie in Kings Park

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