Training Log Archive: ParkinoIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Kite Hanging/Collecting 50:00 [0] 2.0 km (25:00 / km)
shoes: Helly Hansen Trailcutter 3
Kite Hanging/Collecting 30:00 [0]
shoes: Helly Hansen Trailcutter 3
Friday Feb 27, 2015 #
Orienteering 32:50 [2] 3.14 km (10:27 / km) +120m 8:47 / km
shoes: Inov8 Trailroc 245
ran Henrik's medium course from last year to do some terrain work and check out the old quarry area, the terrain was rough, walk in places (though marked as 'runnable'), but the old quarry area was good
Waverley Test Run
Thursday Feb 26, 2015 #
Note
(rest day)
Core Conditioning 25:00 [1]
Wednesday Feb 25, 2015 #
Orienteering race (urban) 29:22 [5] 6.26 km (4:41 / km) +25m 4:36 / km
shoes: Helly Hansen Trailcutter 3
didn't get properly focused on the race, that's the risk in 2+ hours talking to people for the event, heard a few things about the course, which didn't help really, good steady running though, despite feeling the last three days of training, shouldn't have made any mistakes but ...
#4 lost focus, didn't have a picture of control site, more concerned with assessing speed running on the beach, found a control close to where I expected mine, got confused [30]
#9 again lost concentration and stopped at an unmarked road far too early, pfaffed around for a few seconds [10+]
4th, 4mins down on young Jarrah, 43secs down on his dad
Tuesday Feb 24, 2015 #
running warm up/down 8:01 [2] 1.53 km (5:14 / km)
shoes: Helly Hansen Trailcutter 3
running intervals (hills) 30:12 [5] 4.58 km (6:36 / km) +170m 5:34 / km
shoes: Helly Hansen Trailcutter 3
2 x 520m (20m): 1.53 1.51
very consistent today, but didn't do quite as much work as I should have - Karl was running within himself and I was much closer to him
Monday Feb 23, 2015 #
Mapping 25:00 [0] 1.4 km (17:51 / km) +30m 16:08 / km
shoes: Helly Hansen Trailcutter 3
running 1:03:35 [3] 11.46 km (5:33 / km) +275m 4:57 / km
shoes: Inov8 Trailroc 245
good run tonight, relatively cool (17°), the rain softened the ground, and the route took in some varied, undulating bush terrain, good tempo too, not much wandering around, and the long unmarked section to the finish gave me an opportunity to cut across a valley and come out ahead of the two pace setters and take the 'win'
https://connect.garmin.com/modern/activity/7041896...
Sunday Feb 22, 2015 #
Orienteering race 52:44 [5] 5.74 km (9:11 / km) +40m 8:53 / km
shoes: Inov8 X-Talon 190
complex dunes and pine forest, but very warm today - felt like I was wearing thermals (but only had shorts on) - and the surface was pretty loose sand, got tired pretty quickly, good run though
#1 almost overshot (but my caution saved me) [20]
#3 didn't notice wasy around big knoll [10]
#5 bit loose with attack point, looped around side of control [30]
#13 detour to stay low and also in shade [10]
#23 complacent (had visited this before) and started to look for flag rather than navigate to attack point then feature [20]
4th, 100secs behing young Seb, only 2secs behind young Jarrad and ahead of young Karl
https://connect.garmin.com/modern/activity/7029853...
http://doma.orienteering.asn.au/show_map.php?user=...
Saturday Feb 21, 2015 #
Note
(rest day)
Friday Feb 20, 2015 #
Walking 3:44:00 [0] 11.2 km (20:00 / km) +520m 16:14 / km
shoes: Helly Hansen Trailcutter 3
bush walk to Mount Field East, with a detour to Seager's Lookout (where we made a brief pause) 10-15mins for lunch at the summit, very 'technical' in places lots of lava scree to traverse, beautiful day
https://connect.garmin.com/modern/activity/7016297...
Thursday Feb 19, 2015 #
Mapping 1:30:00 [0] 4.0 km (22:30 / km) +30m 21:41 / km
shoes: Mizuno Wave Ascend 7
running 29:06 [2] 5.0 km (5:49 / km) +80m 5:23 / km
shoes: Mizuno Wave Ascend 7
Wednesday Feb 18, 2015 #
Mapping 1:15:00 [0] 4.0 km (18:45 / km) +30m 18:04 / km
shoes: Helly Hansen Trailcutter 3
Core Conditioning 25:00 [1]
Orienteering race 21:16 [5] 4.25 km (5:00 / km) +60m 4:40 / km
shoes: Mizuno Wave Ascend 7
chaotic course because of the tiny dual-campus area made more confusing with last minute OOB moving two controls, but it was a good chaos and the new map was excellent, no mistakes
2nd, 1min behind the young mapper/planner Seb (but 1st on Men's Long)
Tuesday Feb 17, 2015 #
Mapping 1:00:00 [0] 3.0 km (20:00 / km)
shoes: Helly Hansen Trailcutter 3
running warm up/down 9:00 [2] 1.57 km (5:44 / km)
shoes: Helly Hansen Trailcutter 3
running intervals (hills) 30:19 [5] 4.57 km (6:38 / km) +165m 5:37 / km
shoes: Helly Hansen Trailcutter 3
2 x 530m: 1.52mins 1.54mins
got to the tree line on the first and the last efforts, which was good work without Karl out there in front or Stu pushing from behind, only an 8min break before the gutbusters this week
calf didn't complain
Monday Feb 16, 2015 #
Note
(injured)
Kite Hanging/Collecting 1:00:00 [0] 3.0 km (20:00 / km) +30m 19:03 / km
shoes: Helly Hansen Trailcutter 3
hanging the tapes for the schools activity, also started the survey of the park for the up-date
running 1:06:00 [2] 9.4 km (7:01 / km) +400m 5:47 / km
shoes: Inov8 X-Talon 190
started with a steep climb and a breather to search for the trail and then on up the hill, some terrain sections and nice bits of bush (ooh er), put in some efforts to make it into a fartlek exercise, hurt my heel on the rocky track descents which may be the cause of the sore calf that developed afterwards
Sunday Feb 15, 2015 #
Kite Hanging/Collecting 1:08:00 [0] 5.0 km (13:36 / km) +170m 11:37 / km
shoes: Inov8 Trailroc 245
control hanging for the training session, warm, but overcast, dripping with sweat
Kite Hanging/Collecting 45:00 [1] 4.0 km (11:15 / km) +175m 9:14 / km
shoes: Inov8 Trailroc 245
Saturday Feb 14, 2015 #
Note
(rest day)
Core Conditioning 25:00 [1]
Friday Feb 13, 2015 #
Orienteering 58:48 [3] 8.04 km (7:19 / km) +265m 6:17 / km
shoes: Inov8 Trailroc 245
wanted to run through some terrain for a change, took the map and noodled around in an area south of Kingston, pleased to reach the summit with only a few short passages of walking some runnable stuff further up the slope, almost wiped out on the ridge track, but had time to go into a Macgyver roll, bruised forearm
Thursday Feb 12, 2015 #
running 49:02 [3] 9.1 km (5:23 / km) +150m 4:59 / km
shoes: Mizuno Wave Ascend 7
more or less the same route as previous weeks, but a nice steady pace today after two high intensity days, felt okay
Wednesday Feb 11, 2015 #
Orienteering race 21:59 [5] 4.5 km (4:53 / km) +45m 4:39 / km
shoes: Mizuno Wave Ascend 7
Men's Long: 3/7km
not a bad wee course, took some nice simple routes, ran well, could've run faster, I guess, forgot to start the Garmin so the distance is an estimate
3rd, 2.20 behing Karl, the top junior (M20), but 12secs and more ahead of local rivals
Tuesday Feb 10, 2015 #
running warm up/down 9:43 [2] 1.58 km (6:09 / km)
shoes: Helly Hansen Trailcutter 3
running intervals 31:56 [5] 4.61 km (6:56 / km) +165m 5:53 / km
shoes: Helly Hansen Trailcutter 3
2 x 525m (15m): 1.53mins for both, also much better than last week
Monday Feb 9, 2015 #
Note
(rest day)
Sunday Feb 8, 2015 #
Kite Hanging/Collecting 1:23:08 [2] 7.26 km (11:27 / km) +220m 9:57 / km
shoes: Inov8 Trailroc 245
hanging controls for the training exercises, periods of sustained running (as per usual)
Kite Hanging/Collecting 39:16 [2] 4.64 km (8:28 / km) +150m 7:17 / km
collecting controls from the training activity, just the window exercise, then the Garmin ran out of charge, periods of sustained running, some walking
Saturday Feb 7, 2015 #
Orienteering 49:38 [2] 5.0 km (9:56 / km) +160m 8:33 / km
shoes: Inov8 X-Talon 190
went to recce the area for next week's training, I'd been told it needed up-dating and also that it didn't, mixed runnability, walk in places, and plenty of pauses to check the map, got very warm at the end
Friday Feb 6, 2015 #
running 47:08 [3] 9.03 km (5:13 / km) +140m 4:51 / km
shoes: Mizuno Wave Ascend 7
more or less the same route as last week, around the extent of the East Taroona urban map including the beaches and then a figure of eight inside that, bit of climb through the park, brisk pace, exactly the same as last week, very warm
Thursday Feb 5, 2015 #
running 1:04:29 [2] 9.12 km (7:04 / km) +360m 5:54 / km
shoes: Inov8 Trailroc 245
decided to run in the shade of the trees on a very warm day, whilst also checking out one of the local O areas, first section was uphill on a hard track, really tough, thought about knocking it on the head, you can't avoid the climb here, kept going and made it up to the other reservoir and Tomlins Hill, a few excursions into the bush to make it interesting
http://connect.garmin.com/modern/activity/69029983...
Wednesday Feb 4, 2015 #
Note
(rest day)
Tuesday Feb 3, 2015 #
running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Mizuno Wave Ascend 7
running intervals (hills) 32:45 [5] 4.49 km (7:18 / km) +180m 6:05 / km
shoes: Mizuno Wave Ascend 7
6 x 1min efforts, with 2mins return: 275m 245m 260m 260m 255m 265m
2 x 520m: 2.02 1.57
Monday Feb 2, 2015 #
running warm up/down 3:00 [2] 0.51 km (5:53 / km) +20m 4:55 / km
shoes: Inov8 Trailroc 245
Orienteering 1:09:31 [2] 6.71 km (10:22 / km) +210m 8:58 / km
shoes: Inov8 Trailroc 245
test running the combined window - corridor - (blank map) control pick course for Sunday, vegetation a bit rough, map a bit vague, had to slow up to make sure I found the control site, missed a couple of times, warm, didn't feel strong at all
Sunday Feb 1, 2015 #
running warm up/down 6:00 [2] 0.9 km (6:40 / km) +5m 6:29 / km
shoes: Inov8 X-Talon 190
Orienteering 32:34 [4] 4.81 km (6:46 / km) +10m 6:42 / km
shoes: Inov8 X-Talon 190
Stu had hung the attackpoint controls so I only had to run around the short course and check them, all in order, visited the wrong knoll first at #3, line could've been straighter at #8, and got a touch confused by all the other flags coming into the last control, apart from that confident run
http://connect.garmin.com/modern/activity/68716147...
Orienteering 8:00 [1] 1.4 km (5:43 / km) +5m 5:37 / km
shoes: Inov8 X-Talon 190