Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: jennycas

In the last 7 days:

activity # timemileskm+m
  orienteering3 3:13:54 10.19(19:02) 16.4(11:49)
  running4 3:06:00
  Total7 6:19:54 10.19 16.4
«
1:49
0:00
SaSuMoTuWeThFr

Thursday Feb 23 #

7 PM

running intervals (Moneghetti fartlek) 20:00 [4]
shoes: Asics Kayano 22

Don't think I've done this since running along the Iller in Ulm on July 8th, 2015. As is my wont, I didn't start and finish in the same place, and that meant the first part was uphill and the second part downhill - up the creek to Long Gully kiosk and back to the Adventure playground.

running warm up/down (Belair) 30:00 [3]
shoes: Asics Kayano 22

As well as a bit more running along the creek & around the lake, there was 10 min of Stefano's Secret Strength Circuit on the oval with the gang, which was by turns hilarious and painful. Even the magpie came and laughed at us. But actually I didn't fail completely at any of the exercises. I did, however, fail at copying the pole-dancing moves which Bridget demonstrated afterwards.

In other news, I managed 50 consecutive jumps of the skipping rope this morning!

Wednesday Feb 22 #

5 PM

running 31:00 [3]
shoes: Asics Kayano 22

Hip flexors have been horrible the past couple of days - possibly too much car-sitting on the weekend - and although I headed over to Mortlock Park intending to do some intervals on the grass, had to give up partway through the first one. Stretched some more and then toddled home trying to alternate running every second block faster. Not sure that my attempt to do some sort of exercise every day for a month (thankfully I picked a short month) is really that productive but at least I worked up an appetite for the dinner meeting where I was meant to be by 6:30pm.

Tuesday Feb 21 #

6 PM

running hills (Morialta) 54:00 [3]
shoes: Asics 2000-4

Not a lot of enthusiasm from the group tonight, and my legs told me they were completely exhausted, but by various ways & means on the southern side, most of us made it up to 3rd Falls. Then I went up to Norton Summit Rd and down to Pretty Corner and followed the inside boundary singletrack to the bottom of the hills. At one point there was a big yellow-green hose stretching across the track in front of me, so I looked up and there was a CFS truck over the fence in the paddock, and a firey watching me! Only a faint whiff of smoke in the air though so it must have been a fairly small 'incident'...

Monday Feb 20 #

7 AM

running (Kooyoora) 51:00 [3]
shoes: Asics GT-2000

We got to the top campground at Kooyoora last night after the rain showers had passed, and this morning the rock slabs were dry enough for me to run the Long Rock walking track, which circuit I've wanted to try for ages but have always been too busy orienteering. Probably about 7 degrees when I set out but I didn't need the thermal top for long (do I really want to do the Aust Champs Rogaine in ACT in May when it could be -7?) and there were some great, if hazy, views to the east at sunrise. And now I've finally seen the waterhole which is mapped with a blue V on the southern long rock. It even has a tree growing out of it!

I had with me this weekend the original map from 1985 with the WOC courses on it, and was a bit surprised at the discrepancy in distance between men's & women's; 8.4km for the women, won in 54 min (6.43 min/km) and 15.2km for the men, won in 88 min (5.78 min/km). And I compared the km rates to yesterday's race, where Australia's top men ran the 9.9km in 59 min (5.96 min/km) and Australia's top women in 68 min (6.87 min/km).

Anyhow, we had time on the way home to detour via Naracoorte Caves, which Geoff had never seen and to where I haven't been since the June 1987 orienteering events down that way. Pity that the South East Orienteers club (with its running bunyip mascot) has now folded :(

Sunday Feb 19 #

8 AM

orienteering race (BendiGo ToDay Hagaby) 1:49:00 [3] 9.9 km (11:01 / km)
shoes: Inov8 ORoc 280

Western slopes of Mt Tarrengower, at 1:7 500. Probably should have warmed up for this, but was too busy looking for a bush to go behind! Anyway, was off the back of the pack almost from the start and arches took a long time to loosen up - didn't feel as though I had any ability to push off, and really struggled up hills. But some of that could be my general lack of (terrain) fitness. I wasn't great down hills in the rough stuff either, and didn't appreciate the hoarhound sandpapering my legs. But that's ok, I came here to orienteer and mostly did that ok apart from sometimes climbing a bit too high and often seeming to come at the clump of rocks with the control from the direction which required the most scrambling. And probably running off the map on a downhill leg near the northernmost control. Certainly I couldn't make anything fit until I came a bit further south...

Suspect I could have been navigationally 8-10 min cleaner, and would ideally have hoped to run 8-10 min faster, but oh well. Saw Simon partway through the final loop when I hadn't even got to the pivot control for the first time around yet, but at least I wasn't last overall. After coffee (& a shower) at the Radfords' in Castlemaine G & I headed to Echuca to see Paul Kelly perform with his daughters & Charlie Owen (and Charlie's slide guitar) at the Riverboats Festival :)

Saturday Feb 18 #

10 AM

orienteering (Cantara Dunes) 58:30 [2] 3.5 km (16:43 / km)
shoes: Asics GT-2000

So, it would have been nice to come down here and camp last night, but after packing up the sprint @Adelaide Uni (good numbers, but my courses unfortunately fell foul of the 'secret' underpass now having scaffolding across one end of it and my favourite control at the top of double-sided stairs being declared OOB by the security guard guarding a function on the lawn behind the museum - I had thought that was a university building) we wouldn't have arrived before 11pm. Instead, G & I left early and made it to Cantara while the campers were still getting up.

I'd heard that the coastal wattle is pretty thick these days; it turns out that so is all the other vegetation, and the gaps between the thickets have pretty much vanished and although some of the bushes have died off their skeletons still remain, so about 30% of this course was "fight". I tried to run along the more open basins where possible but there was a lot of ducking & weaving going on; would be interesting to know actual distance covered.

Navigationally this was a good fun challenge though. Stuffed up the first control through not being quite sure where I'd started from in the campground, was a bit off-line on the 3rd, then more cautious with the rest. Got a bit anxious when a rain shower came through and I had no map bag, but the 1994 offset-printed map is fairly robust :)
6 PM

orienteering race (BendiGo ToDay sprint) 26:24 [3] 3.0 km (8:48 / km)
shoes: Inov8 ORoc 280

1:4 000 on the flatter SW slopes of Mt Tarrengower; nice little course with lots of changes of direction but not too much up & down. I struggled to simultaneously read the rock, the contours and my bearings - am blaming the sun in my eyes...so ran more than once to a control that wasn't mine (yet). Also arches were very uncomfortable and I was running quite gumbily for the first 15 min. Can tell that I haven't done any hills for the last couple of weeks, too. Still, really 2 min/km behind Bridget on a bush sprint? She's obviously running pretty well!

« Earlier



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Feb 25
Feb 18
Feb 11
Feb 4
Jan 28

Week
Ending
Training hours by activity
0123456789
10
Feb 25
Feb 18
Feb 11
Feb 4
Jan 28

Week
Ending
Training miles by activity
051015202530354045
50
Feb 25
Feb 18
Feb 11
Feb 4
Jan 28

all weeks | months | years | as calendar