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Attackpoint - performance and training tools for orienteering athletes

Training Log: tinytoes

In the last 7 days:

activity # timemileskm+m
  gym class4 4:10:00
  gym replacement activity1 1:30:00
  Park Series1 53:21 3.62(14:44) 5.83(9:09)
  Park Run1 37:51 3.11(12:11) 5.0(7:34)
  warm up/down1 15:00
  Total8 7:26:12 6.73 10.83
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WeThFrSaSuMoTu

Tuesday Feb 28 #

9 AM

gym class (Body Pump) 1:05:00 [3]

Think I am getting to dependent on my thumb splint.

Monday Feb 27 #

9 AM

gym class (Cross Training) 1:00:00 [5]

Good usual standard of class. Only notable (but not quite out of the ordinary) was that I overcooked the first run and was pretty stuffed by the end of it. But I managed to complete all the challenges and improve time/numbers for each.
Cory only did 38Km yesterday so we could work on our legs toady. Gee thanks for that. Fastest in Group C for one of the challenges. One of our number didn't make it through - she ended up prone for 20 mins to recover.

Saturday Feb 25 #

7 AM

warm up/down 15:00 [1]

Went early with the deliberate plan of getting a proper warm up done. Took off in the direction of maths building to check out those loos - more reliably open but mossie infested as they are underground. Still better than nothing. Bits and pieces of running and felt OK but not as much effort as possible. Back to car to get barcode and met Malcolm R visiting for his first time despite the fact he works at the Uni and it is close to home. Some people will never learn.
8 AM

Park Run (Callaghan - comm bank) 37:51 [4] 5.0 km (7:34 / km)
shoes: bright pink


Start-steps Rainforest walk -10:49 Back to the originally planned route taking in Comm Bank. Nice landscaping where the Drama Theatre was demolished now augmented by jazzy mural work around the Innovation Centre - suppose so. Had a lovely settled period around the Union building area and felt I could take on the world. Endorphins I guess. Longer than the last couple of weeks but shorter than construction route so it's not surprising that this is in between times.

Steps - cone 7:25 (18:14) Ran really well through rainforest area and managed to run up the last of the track hill. But then came the start of Engineering hill and couldn't even raise a trot for half the hill. Did the last 1/3 and time is lots better than last week for this section - happy with that. But damage done in first sector.

Cone - steps Rainforest Walk 7:09 (25:24) Just keeping an eye on people around me and trying to use them. Same as last week.

Steps - Finish - 12:27 (37:51) Disappoin ting time - 1:10 worse than last week but a bit longer - maybe 40 seconds worth. But did run up some hills in the final section which demoralised those around me apparently.

Nice chat afterwards with Alexa who is really enjoying her new-found sport of orienteering and looking forward to going around without dad. Also chatted with Cooranbong resident taking refuge from Lake Mac. She thanked me for being about the same pace so she didn't get lost.

Friday Feb 24 #

9 AM

gym class (Body Sculpt) 1:00:00 [4]

Some really good sections in this class as far as performance goes. After warm up, flicked between legs and upper body; 60 sec squats, lunges, dead lifts, press, pushups then grass run. 40 sec squats, lunges, dead lifts, press, pushups then grass run. 20 sec squats, lunges, dead lifts, press, pushups then grass run.
Time to raise cardio level (huh??) short burst (3 mins huh???).
Shoulder time - press, upright rows, dead rows, push ups.
Abs (the easy type) which was a surprise. I'll feel it in the shower though - tail bone graze as usual. Still horrendously slow at dying cockroaches. Just so unco.

Thursday Feb 23 #

9 AM

gym class (Body Pump) 1:05:00 [3]

Quite good class by Roger - fill in instructor while Deb is in Japan snowboarding... or not. Stretched us a bit and also evident he was pushing himself too. Not a jock either.
Would seek him out if he gets a regular gig at this gym.
4 PM

gym replacement activity 1:30:00 [3]

A bit of a surprise session. rockman has been on fire - no that's not a good analogy. Yesterday he assembled our new mulcher and today he fixed the electric mower. For a goelogist he's doing some good engineering.

Wednesday Feb 22 #

6 PM

Park Series (Warrabrook - P1) 53:21 [4] 5.83 km (9:09 / km)
shoes: bright pink

Great course in one of our little hidden gems of parkland. Moose did a great job of twisting and turning us. Expecting to be at the very end of the Long course times, but wanted to do it anyway, I would obviously suffer during the long legs of which there were a few. Particularly liked the section from 11-16 for some reason but saw the area around #16 a bit too often - my route choice. Brock did a different way which he said missed the hills - not sure about that.
Possible awkward meeting of a local who observed us and was quite wary of us trampling the 4 000 newly planted saplings. But there were clearly mown pathways and you'd not divert from them.
Had wanted to get out early but helped 2nd timers Grahame and Alexa, plus 2 guys for whom it was their first real Park event and were expecting to see the symbols on cards at the control sites (like a tree symbol and a black square etc) So I quickly set them right. And the map was a bit of an eye opener for them too.
Then I started to do some smooth talking to the Landcare guy before palming him off onto Series coordinator. Then I got to trot but just as I was leaving I did a debrief with 2 ladies who hadn't done an event before. I think that's my record for Intros.
All this meant tea was much later than it should have been for rockman who kindly did all the preparation again. He's such a treasure.

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