Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grilla

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Orienteering	9	6:15:19	32.87	(11:25)	52.89	(7:06)	911
MTB	4	4:45:05	30.78	(6.5/h)	49.53	(10.4/h)	1102
Run	3	2:40:55	13.73	(11:43)	22.1	(7:17)	340
Walk	1	1:57:58	3.26	(36:10)	5.25	(22:28)	135
MTBO	1	1:13:22	13.72	(11.2/h)	22.07	(18.1/h)	215
Jog	1	20:00	1.86	(10:44)	3.0	(6:40)	30
Total	19	17:12:39	96.22	(10:44)	154.85	(6:40)	2733
[1-5]	17	14:29:56

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Saturday Oct 31, 2015 #

1 PM

Run 45:00 [3] 7.0 km (6:26 / km) +47m 6:13 / km
shoes: Kayano - Fluoro

Started out really well and strong, intended to do the full loop, but after a bit lunch wanted to come back up. Ended up stopping for a break and really struggled to run again. Turned back early and once I did all the niggles started - left ankle, right hip, left hamstring blah, blah, blah.

C • niggles 2

Wednesday Oct 28, 2015 #

4 PM

Orienteering (Summer Series) 45:52 [3] 6.95 km (6:36 / km) +153m 5:57 / km
shoes: Kayano - Fluoro

Wasted time looking for (and not finding 10). Then had to drop 4 and still a minute late. 380, coulda been 410.

3 out of 4 weeks so far I've run 6.95 km.

C • still beat me, I was in my ... 4

6 PM

Orienteering 44:45 [0] 6.27 km (7:08 / km) +141m 6:25 / km

Sunday Oct 25, 2015 #

8 AM

MTBO (BOSS) 1:13:22 [3] 22.07 km (18.0 kph) +215m
shoes: Sidi MTB

New map WeraKata Trails NE of Cessnock, good fun, hard work. Big mistake going to 3 and not great route planning for the score course.

Saturday Oct 24, 2015 #

1 PM

MTB 1:10:11 [3] 10.72 km (9.2 kph) +370m
shoes: Sidi MTB

Red track at Awaba - great track, definitely want to come back again. Only got off for 1 down and 2 ups. 10km loop plus mucking around with Aoife at the end.

Wednesday Oct 21, 2015 #

5 PM

Orienteering 49:29 [3] 8.2 km (6:02 / km) +73m 5:46 / km
shoes: Kayano - Fluoro

Felt slightly stronger than last few weeks. Probably took wrong route choice as had to cut out some close points half way through and even still 5 min late. Not helped by losing a minute or 2 looking for 28 at almost 40 min mark. Miles behind Paula and Barbara again, lots of work to do.

Sunday Oct 18, 2015 #

11 AM

Walk 1:57:58 [0] 5.25 km (22:28 / km) +135m 19:55 / km
shoes: Kayano - Fluoro

Gibberagong Track at Bobbin Head with Aoife. We were very slow going out but managed to be distracted enough (describing all the characters in Deltora Quest series) to make reasonable progress coming back.

5 PM

Run 37:35 [3] 6.01 km (6:15 / km) +153m 5:33 / km
shoes: Kayano - Fluoro

Hard to get myself out today, luckily Eoin agreed to drop me at the top of Two Creeks and meet me at the bottom despite the late hour... I love this track, haven't done it for ages so was great!

Saturday Oct 17, 2015 #

2 PM

MTB 1:09:01 [3] 10.0 km (8.7 kph) +191m
shoes: Sidi MTB

Manly Dam with Jayne. Seemed to have an ok pace and got some rough bits right, but failed on others. Need more MTB prCtice! Back very sore by end so pulled the pin after just 1. lap.

looks like my cycle training plan is going to fail :( need to run instead.

C • thanks for joining us, sorr... 2

Wednesday Oct 14, 2015 #

5 PM

Orienteering 46:22 [3] 6.95 km (6:41 / km) +133m 6:06 / km
shoes: Kayano - Fluoro

burnt Bridge Ck, Seaforth. late 2 min, all lost in the last few min by trying to cut across to 22 but got stuck with n wrong boulders. Also went wrong way to final control and had to ditch 12. Legs very tired last few minutes.

Sunday Oct 11, 2015 #

11 AM

Run 1:18:20 [3] 9.1 km (8:37 / km) +140m 8:00 / km
shoes: Kayano - Fluoro

With Karen, good to catch up and nice easy pace :) Legs feeling good but getting tight by the end.

Saturday Oct 10, 2015 #

3 PM

MTB (Old Mans Valley) 55:53 [3] 9.56 km (10.3 kph) +364m
shoes: Sidi MTB

A bit hairy-scary for me. Did most of it OK, a bit slower at the start of the second lap but seemed to handle most things better. Back tyre needed more air as I kept bottoming out on lumpy rocks. The wooden paths were super scary after last week's balance beam shenanigans. Made it across all of them, even the ones with lumpy rock sections in the middle. Corners are pretty tight around this circuit, sometimes makes me wish for the old bike, but this one is good to get up and down the steep bits.

C • I'm probably going to go fo... 3

Thursday Oct 8, 2015 #

6 AM

Jog 20:00 [2] 3.0 km (6:40 / km) +30m 6:21 / km
shoes: Kayano - Fluoro

Trying to keep active, little run to Coles and walk back via streets while Aoife was swimming. Quite tired from yesterday, a little stiff to start but going OK.

Wednesday Oct 7, 2015 #

6 PM

Orienteering (summer series) 44:49 [3] 6.95 km (6:27 / km) +131m 5:54 / km
shoes: Kayano - Fluoro

Not trying too hard and felt ok. Left calf a bit tight. Good timing for a change.

Monday Oct 5, 2015 #

9 AM

Orienteering 46:23 [3] 5.63 km (8:15 / km) +73m 7:44 / km
shoes: VJ Sticky

Aus Relay. Another sub standard performance - probably worst of week. Ran first leg and nailed # 1- first to punch! let that glory go to my head and hared off to 2 in completely wrong direction. Settled after getting 2, finally, punching just after Margaret P. 20 sec loss on 4. Eoin came past on way to 6, we got to the area and there were a whole heap of lost looking people so I took off elsewhere. Should have stayed as control was right where expected - no idea why people were looking lost! so another 90 sec thrown away. Slogged from there to finish but had lost oomph. Legs stuffed and very sore!

long 1000 km drive home after - 2 pies on way was 2 too many.

C • relay 3

Saturday Oct 3, 2015 #

9 AM

Orienteering 1:05:13 [3] 7.69 km (8:29 / km) +151m 7:44 / km
shoes: VJ Sticky

Australian long champs - started out slow and totally stuffed 3. Ended up at 4 by some weird luck.vok from there but behind the ball having dropped 6 min on that mistake. finished 4 th ( for 3rd time this week).

got to train and get fit!

11 AM

Orienteering 18:10 [2] 1.74 km (10:26 / km) +55m 9:01 / km
shoes: VJ Sticky

Shadowing Aoife - only help required was start triangle ( not at boxes was confusing for her), and had to tell her to read description for 2.

Friday Oct 2, 2015 #

3 PM

Orienteering 14:16 [3] 2.52 km (5:40 / km) +1m 5:39 / km
shoes: VJ Sticky

Australian Sprint Champs -as slow as expected/deserved.

nice clear map and good length course.

Thursday Oct 1, 2015 #

9 AM

MTB (22331) 1:30:00 [2] 19.25 km (12.8 kph) +177m
shoes: Sidi MTB

ride to and around Lake Wendouree - great tracks all over Ballarat

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