Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grilla

In the 31 days ending Dec 31, 2021:

activity	#	time	miles		km		+m
Orienteering	7	7:01:08	29.36	(14:21)	47.25	(8:55)	905
Run	10	6:11:12	33.99	(10:55)	54.7	(6:47)	910
MTB	4	4:37:51	38.69	(8.4/h)	62.26	(13.4/h)	909
Walk	1	49:32	1.27	(38:54)	2.05	(24:10)	119
Swim	1	2:35	0.02	(1:46:36)	0.04	(1:06:14)
Total	21	18:42:18	103.34	(10:52)	166.3	(6:45)	2842

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Friday Dec 31, 2021 #

7 AM

Run 43:45 [3] 6.35 km (6:53 / km) +88m 6:26 / km
ahr:136 max:165 shoes: Kayano 27 Blue 10

Early with Nat, feeling a bit tired but great to be out.

MTB 1:08:52 [3] 14.89 km (13.0 kph) +266m
ahr:132 max:158 shoes: Sidi Eagle 7 42

Lap at Stromlo while Aoife was swimming. Getting warm!

Thursday Dec 30, 2021 #

9 AM

Orienteering 52:31 [3] 4.3 km (12:13 / km) +63m 11:23 / km
ahr:141 max:179 shoes: VJ Bold 7.5

Xmas 5 days (day 4) at Wattle Ridge. Felt obliged to go since I missed the event here earlier this year and Eoin needed to collect hear from Hamish. Started terribly overshooting 3 massively after shaky 1 and 2. Sometime around here my hip started twinging and very painful so decided to walk from then. That seems to have helped me keep track of myself so did better (relatively) from then on.
Was good course on an excellent area. Yes, it was green, but not stupidly so, and only in parts. Other parts (south of the road) offered excellent running if you were capable of doing so.

4 PM

MTB 1:23:36 [3] 16.32 km (11.7 kph) +260m
ahr:123 max:148 shoes: Sidi Eagle 7 42

Caught up with Kay at the arboretum. Good fun, some tracks very rutted, others a mud puddle and others just plain overgrown.

Hard 4 - Splits

Wednesday Dec 29, 2021 #

5 PM

Run 29:59 [3] 4.24 km (7:04 / km) +84m 6:26 / km
ahr:143 max:159 shoes: Kayano 27 Blue 10

Run with Nat. Good catch up, feeling ok.

Tuesday Dec 28, 2021 #

9 AM

Orienteering 46:55 [3] 5.07 km (9:15 / km) +127m 8:13 / km
ahr:147 max:172 shoes: VJ Irock 3 S7

Xmas 5 days (day 2) at Tree Cave Track (Belanglo). Fairly straightforward course and generally OK (but slow) except for 5-6 where I obviously did not look at compass - completely wrong exit direction which took me to a major track on the wrong side of a green gully. It would have been faster to backtrack, but I bashed through (not smart). From there lost momentum, especially against anything green.

Hard 4 - Splits

Sunday Dec 26, 2021 #

7 AM

Run 24:07 [3] 3.33 km (7:14 / km) +38m 6:51 / km
ahr:130 max:148 shoes: Kayano 27 Blue 10

Last run of the holiday. Decided to run down to what has previously been described as the sand dune of death. Found Sean’s side track and came out around the side of the dune.
Rather than turn back, I decided to run out to the beach and back along there to appreciate the morning. Bad call as the sand was un-runnable (for me), so did not make my 5km. Enjoyed the morning though!

Saturday Dec 25, 2021 #

8 AM

Run 27:24 [3] 4.99 km (5:30 / km) +20m 5:23 / km
ahr:154 max:177 shoes: Kayano 27 Blue 10

Fingal Bay parkrun. Relatively cooler and I paced myself well. Happy to finish strongly as I usually suffer a lot on this one.

C • Nice work ... 2

Friday Dec 24, 2021 #

7 AM

Run 36:30 [3] 5.01 km (7:17 / km) +114m 6:32 / km
ahr:134 max:151 shoes: Kayano 27 Blue 10

To the bottom of Tomaree where I met everyone for annual family hike up.
Clear skies dropped the humidity slightly but I still struggled.

Walk 49:32 [3] 2.05 km (24:10 / km) +119m 18:45 / km
ahr:96 max:134 shoes: Kayano 27 Blue 10

Tomaree in glorious sunshine.

Thursday Dec 23, 2021 #

7 AM

Run 46:03 [3] 6.04 km (7:38 / km) +135m 6:52 / km
ahr:138 max:156 shoes: Kayano 27 Blue 10

Up to Barry Park and along the coast track. Track in good condition for a change! Went past Boulder Bay but turned onto the fire trails one track too early. Sand too boggy to run so staggered a lot from there. Got a spider web just when I could start running again. Only one I saw(or didn’t see). Very few bull ants too!

11 AM

Swim 2:35 [3] 0.04 km (1:06:14 / km)

I did the slide using my new mantra - it can’t be worse than canyoning. It was. Nice swimming off Shoal Bay though.

Wednesday Dec 22, 2021 #

7 AM

MTB 1:00:24 [3] 17.0 km (16.9 kph) +131m
ahr:122 max:143 shoes: Sidi Eagle 7 42

Slightly cooler with a breeze and cloud cover today but could not face another sweaty run. Nice out on the bike made a bit challenging with just 2 gears (rear shifter has come
loose and not functioning). Side sand tracks generally look firm and interesting (have been unrideable last few years) but too many swamps to give any a go.

Tuesday Dec 21, 2021 #

6 AM

Run 46:43 [3] 6.53 km (7:09 / km) +166m 6:21 / km
ahr:144 max:199 shoes: Kayano 27 Blue 10

Not acclimatising! Felt better to start but blew up badly. Went for a dip in my clothes after. Water is very warm!

Monday Dec 20, 2021 #

7 AM

Run 42:39 [3] 6.14 km (6:57 / km) +141m 6:14 / km
ahr:145 max:160 shoes: Kayano 27 Blue 10

In the head exploding humidity that is Fingal. Beautiful morning apart from that. Dip in the ocean after was essential and refreshing.

Saturday Dec 18, 2021 #

10 AM

Orienteering 21:28 [3] 2.8 km (7:41 / km) +35m 7:14 / km
ahr:153 max:171 shoes: VJ Bold 7.5

Big foot sprints at St Ives Showground. Good fun but I started late (alone) and forgot my glasses. Ok reading map but could not see the detail in parts. Number 1 probably worst. HOT!

Orienteering 20:49 [3] 2.84 km (7:20 / km) +31m 6:58 / km
ahr:166 max:182 shoes: VJ Bold 7.5

Big foot sprints race 2. Started too far behind Simon and not far enough ahead of David B plus a bunch of juniors. Did ok except poor route to 3 and then got out run on last few co tells. Pretty dead by the end. Not used to temperatures above 20 :).

Sprint 1 - Splits

Sprint 2 - Splits

Friday Dec 17, 2021 #

6 AM

MTB 1:04:59 [3] 14.05 km (13.0 kph) +253m
ahr:133 max:158 shoes: Sidi Eagle 7 42

Lap of Stromlo while Aoife was at swimming. Badly out of condition (what a surprise!) and not helped by a completely flat tyre before I started. 2 canisters and some hand-pumping required to get going. Nice and quiet but some of the tracks (Luge) quite cut up - I guess from rain and COVID use.

Wednesday Dec 15, 2021 #

5 PM

Orienteering 42:45 [3] 4.4 km (9:43 / km) +159m 8:14 / km
ahr:144 max:166 shoes: VJ Bold 7.5

Must consider stepping up to Mod1 for the remainder of the season after upcoming break. We'll see. In fact we'll see if I can be bothered fighting the weeds for the remainder of the season. Today was pretty ordinary with wet slippery hidden rocks underfoot on steep slopes, topped off by pervasive thistles. I was purposefully running through wet bushes to give my legs some slave from the thistle prickles. Poor route to 1, 5, 8 and 9. Missed 11 (went past as rock was under weeds) and 12 - something funny happening there with the gullies and I was a bit low making it more challenging to decipher. Glad I went out as limited chance to train this week (yet again).

Moderate 2 - Splits

Saturday Dec 11, 2021 #

5 PM

Run 45:45 [3] 7.01 km (6:32 / km) +124m 6:00 / km
ahr:148 max:162 shoes: Kayano 27 Blue 10

New shoes! Felt great. Perfect late afternoon weather and a good run after a day of ferrying - 4 trips to the pool, making up for lost time and opportunity! One trial training session at Stromlo after AIS have completely (finally) cancelled squads which is beyond annoying and very sad for Aoife to lose such amazing, energetic and intelligent coaches as Nat and Tracy Menzies. New club seems pretty good. Then 3 water polo games.

Wednesday Dec 8, 2021 #

5 PM

Orienteering 34:19 [3] 4.14 km (8:17 / km) +105m 7:21 / km
ahr:148 max:167 shoes: VJ Bold 7.5

A bit of a slow slog and very glad I did not do the longer course! Grass was OK for a change, but had to be cautious on ankles as can't see what's underneath. Ran without tape for first time this season and was fine :).
Biggest time loss was probably 7 where I went around rather than over the hill and the final few 100m of the leg took me too long as I slowed down looking for the control way too early. Could not muster up much speed going uphill to the last few controls and finish. Eoin passed me on way to 10 but I somehow managed to finish in from of him.

Mod 2 - Splits

Saturday Dec 4, 2021 #

8 AM

Run 28:17 [3] 5.07 km (5:35 / km)
ahr:153 max:173 shoes: Nadine's Hokas

Parkrun "with" Aoife. Trying to take it easy and also got a sore hip so walked a few times, but still quicker than last week? A few too many prams, dogs and shouty people here for me. Aoife also didn't like the "flatness" of the course (me too) but good playground for afterwards was a bonus. Who would have thought this is the girl I used to have to bribe to play on a playground?

C • Park Park 2

4 PM

Orienteering 2:51:56 [3] 19.92 km (8:38 / km) +321m 7:59 / km
ahr:143 max:172 shoes: Kayano 26 black/pink

Twilight rogaine with Nat, round the west side of Black Mountain, arboretum and zoo. We probably went the wrong way (clockwise) as were climbing from early on and making tracks into the more challenging controls. But good fun! I fell in a bit of a heap at about 1h30 and really did not improve. Struggling to keep moving by the end and completely seized up by the time I got home. All recovered now though.

Only a few small issues, a bit low for the first in BM (think that was the map/circle), wrong side of dam heading out of Kangaroo paddocks and ended up in a huge meander trying to cross the water, probably should have gotten 75 on way to 100 and then 70 would have worked, tried cutting across tracks to 72, but with multiple unmapped tracks and 4 humpy bridges we lost heaps of time here.

Wednesday Dec 1, 2021 #

5 PM

Orienteering 30:25 [3] 3.78 km (8:02 / km) +65m 7:24 / km
ahr:148 max:165 shoes: VJ Irock 3 S7

Twilight series at Campbell Park. Wore shorts and short socks to outsmart the grass seeds, but got my comeuppance by the thistles. Ouch! Pretty dodgy run especially poor going to 1 and just not very committed after that debacle.

Moderate 2 - Splits

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