Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grilla

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Run	9	6:12:47	36.43	(10:14)	58.63	(6:21)	627
Orienteering	4	3:20:04	15.01	(13:20)	24.16	(8:17)	469
Various exercise	1	2:50:00	9.08	(18:43)	14.62	(11:38)	85
MTB	1	1:12:00	9.45	(7.9/h)	15.21	(12.7/h)	214
Total	15	13:34:51	69.98	(11:39)	112.62	(7:14)	1395

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Saturday May 31, 2014 #

4 PM

Run 29:10 [3] 5.5 km (5:18 / km) +148m 4:40 / km
shoes: Kayano (blue)

At Narrabeen with Aoife riding, the only time I could keep up today was when she got too distracted singing and forgot to pedal.

Its a bit sad that Aoife will have done more cycling km before Alice Springs than Eoin and I put together ...

Thursday May 29, 2014 #

6 PM

Run 35:00 [3] 5.22 km (6:43 / km) +16m 6:36 / km
shoes: Kayano (blue)

Feeling woeful, very half hearted effort tonight. Need more sleep.

Sunday May 25, 2014 #

Event: 2014 MetrO League #3 - Oatley

10 AM

Orienteering 45:24 [3] 5.99 km (7:35 / km) +142m 6:47 / km
shoes: Kayano (blue)

Metroleague, we had a bye so I ran for Bennelong, but didn't count as was told I was needed in Div 2 when they really needed me in Div 1. Don't think I would have made a difference to the outcome anyway. Pretty good course for the limited area, lost time on 5, the ran off the wrong way to 6, started settling down after that.

Division 2 - Splits

Saturday May 24, 2014 #

11 AM

Run 56:39 [3] 7.74 km (7:19 / km) +143m 6:42 / km
shoes: Kayano (blue)

Took advantage of Mark's offer to look after Aoife while I ran with Paula. From UTS down to Lane Cove NP, almost to Fiddens Wharf Oval and return. Amazing summery day - warm but not humid.

It's been quite a while since I've run down to the park and back up again.

Thursday May 22, 2014 #

6 PM

Run (Intervals) 40:00 [3] 6.5 km (6:09 / km) +16m 6:05 / km
shoes: Kayano (blue)

Back to it this week, a bit up and down. Felt quite wheezy at the end of the first set, did a short one to start the second set and then came good (or at least better).
1:45 (30)
1:44
1:45
1:44
1:48

1:49 (3:10)
3:25 (1:35)
3:25
3:22
3:26

Sunday May 18, 2014 #

Event: 2014 State League #6 - Rydal

Orienteering 45:00 [3] 5.0 km (9:00 / km)
shoes: VJ Bold 2013

To and from VE start to start a few people, to my start and then control collecting. All in all a long day on my feet and feeling relatively OK after it all.

Did pike out of walking across the Harbour Bridge tonight to see Vivid, will have to brave the crowds next weekend..

10 AM

Orienteering 1:03:32 [3] 7.43 km (8:33 / km) +168m 7:41 / km
shoes: VJ Bold 2013

A better course and better job by me today, although still a bit sloppy which costs time I can't afford to lose.

Hard 3 - Splits

Saturday May 17, 2014 #

Event: 2014 State League #5 - Wallerawang

1 PM

Orienteering 46:08 [3] 5.74 km (8:02 / km) +159m 7:04 / km
shoes: VJ Bold 2013

Very sloppy today which I could not afford to be with quite simple course. Just shows that easy is not easy if the orienteer isn't on the ball!

Sunday May 11, 2014 #

Event: Adventure Sprint

9 AM

Various exercise 2:50:00 [3] 14.62 km (11:38 / km) +85m 11:18 / km
shoes: Kayano (blue)

Its almost 9 years since Eoin and I went kayaking in Norway, after today's experience it might be another 9 years before I next get in a kayak. It was a beautiful day and kind-of fun, but I am not cut out for paddling. Annoying to be stopped from doing the second orienteering leg, we came in dead-last off the paddling but I reckon would have picked up a few places back on land. Am not looking forward to waking up and trying to move tomorrow.

Very disappointed there was no riding, I need the training!

Saturday May 10, 2014 #

2 PM

Run 46:08 [3] 8.21 km (5:37 / km) +55m 5:26 / km
shoes: Kayano (blue)

At Narrabeen Lake with Aoife riding. She did an OK job after taking a little while to warm up. One stop to pat ducklings, a few insects in eyes and a longer stop at the playground on the way back. Please admire the pace for the last km or so, this is the bit where Aoife took off and I could not keep up!

Thursday May 8, 2014 #

6 PM

Run (Intervals) 35:25 [3] 5.5 km (6:26 / km) +6m 6:24 / km
shoes: Kayano (blue)

Not feeling great tonight so just did short ones. GPS was feeling worse than me and ran out of batteries part way through...
1:46(30)
1:50
1:43
1:47
1:49

1:50(3:00)
1:45
2:10 *Aoife and Nea joined me for this one
1:47
1:47

Wednesday May 7, 2014 #

12 PM

Run 43:25 [3] 7.17 km (6:04 / km) +80m 5:44 / km
shoes: Kayano (blue)

Working from home so took a lunch break for a change and met Paula for a warm, sunny jaunt in the park. Yay!

C • I like ... 1

Sunday May 4, 2014 #

7 AM

MTB 1:12:00 [3] 15.21 km (12.7 kph) +214m
shoes: Sidi MTB

Bruce Ridge with Nat, as usual fantastic riding and perfect weather. Nice variation coming back via Black Mountain.

Saturday May 3, 2014 #

7 AM

Run 42:00 [3] 5.6 km (7:30 / km) +148m 6:37 / km
shoes: Kayano (blue)

Fairylands with Tracy and Paul, nice morning out despite earlier downpour, good to catch up on a saturday.

Thursday May 1, 2014 #

6 PM

Run (Intervals) 45:00 [3] 7.2 km (6:15 / km) +15m 6:11 / km
shoes: Kayano (blue)

Feeling OK tonight. Trying to think about using some muscles after seeing appalling pictures of me running at the sprint last week. Blew up on the 4th long on so skipped the last and finished with a short at a more sedate pace.
5 short:
1:46 (30)
1:46 "
1:42 "
1:44 "
1:47 "

4 long
3:26 (1:35)
3:23 "
3:26 "
3:36 "

and another short 1:55

A big turn out tonight!

C • Intervals Sessions 3

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