Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending May 29, 2016:

	activity	#	time	miles		km		+m
	Running	4	4:09:24	29.56	(8:26)	47.58	(5:15)	1145
	Orienteering	3	2:41:51	14.83	(10:55)	23.87	(6:47)	432
	Cycling	4	2:15:03	32.51	(4:09)	52.32	(2:35)	534
	Stretching & Exercises	4	1:05:00
	Total	14	10:11:18	76.91		123.77		2111
	[1-5]	10	9:06:10
averages - weight:77.5kg

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Sunday May 29, 2016 #

8 AM

Running long 2:44:31 31.34 km (5:15 / km) +925m 4:34 / km
ahr:151 max:167 weight:77.8kg shoes: Blue Nike Vomero

Entered this http://www.swissalpine.ch/en/competition/s42/ yesterday do thought I'd better do a longer run with some hills.
Decided to do 3 peaks of Majura, Ainslie and Black Mtn from home. Marty came along too which added to the degree of difficulty. Bloody freezing when we set off with thick fog. Worse still Marty had already warmed up after running the 2k from his house so I was struggling in first few k but it got OK by time we crossed into Bruce Ridge.
Idea was to run more at my (fastish) long run pace of 4.30-4.40 min ks but across the flat lands to Majura we were trundling along at 4min10-4min20s. I felt fine at the pace but decided to take it real easy up the hills so Marty didn't have to wait for me too much towards the end.
Up Majura just felt pretty steady and enjoyable getting out of the fog. I decided to try Craneys famous short question - long answer strategy to help slow Marty but it backfired massively. Asked him about what his best ever marathon was which did indeed illicit a long answer but unfortunately seemed to pump him up recalling past glories and he got faster! Decided future short-long q's would be about orienteering.
Across Hackett Hill and up Ainslie and again went steady. Still feeling pretty ok and had a gel at top. Decided to go round edge of Lake to Black Mtn as more scenic even though further. On the foreshore it was back to 4min20ks and I started to tire a little as we approached museum. Up Black Mtn via ALJMT but we missed the turn off to the water tanks and went up the power lines instead. This bit was my biggest struggle of run but recovered a bit as got up into the car park on the spur.
Back off Black Mtn and was pretty weary but I didn't want to be too slow for Marty so tried to push it along. Concrete path hill up to Belco Way seemed to have got steeper and tougher than last time I ran it. Overall finished pretty well though. 31k and 3 peaks at reasonable pace definitely good training.

C • The acejase clause.. 3

Saturday May 28, 2016 #

10 AM

Orienteering warm up/down 23:10 3.52 km (6:35 / km) +84m 5:53 / km
ahr:121 max:146 weight:77.2kg shoes: Innov-8 X-Talon 212

Warm up running with Marty round Blue course tailing Zoe and Elye Dent.

Orienteering race 39:02 6.58 km (5:56 / km) +121m 5:26 / km
ahr:153 max:165 shoes: Innov-8 X-Talon 212

Red 3 at Ainslie. Bit of a rush as Marty had a deadline to get home too (and we were int he same car). Marty started a minute behind me and thanks to a longish mostly track leg was on me as I left 1. 2-3 was another long track leg and he was gone. I orienteered pretty well and kept running ok - felt like I was running out final bit of half marathon from last week. Hoped Marty would make a mistake and I would pick him up and he did at 11 but I only saw him going out and last few controls were a running fest so unsurprisingly didn't see him again. Think his nav has improved too. Pretty good course for the area.

Running warm up/down 5:21 1.01 km (5:18 / km) +13m 4:59 / km
ahr:128 max:136 shoes: Innov-8 X-Talon 212

Straight into car when we finished so I ran a lap of the oval at home as cool down.

9 PM

Stretching & Exercises 20:00 [0]

Friday May 27, 2016 #

8 AM

Cycling 28:33 12.69 km (2:15 / km) +107m 2:09 / km
ahr:117 max:132 weight:77.6kg shoes: Trek Domane 4.3

Cold ride into work contemplating what winter gear I need. Got new watch from Garmin yesterday to replace old one which broke. They gave me an upgrade to a Forerunner 630 (as a result of the first replacement they sent me not working at all!). So this ride included playing round with settings etc.

6 PM

Cycling 38:36 13.56 km (2:51 / km) +155m 2:42 / km
ahr:102 max:124 shoes: Trek Domane 4.3

Home in dark. Still cold.

Thursday May 26, 2016 #

11 AM

Orienteering 58:17 7.81 km (7:28 / km) +131m 6:53 / km
ahr:125 max:151 shoes: Salomon Sense Mantra Blue

Course setting out at Timber Tops. Pretty cold, light rain and blowing a gale. Hope better on race day! Got to first site to tape and realised had no tape and no pen. Well prepared I am. Back to car and found some small plastic bags for rubbish in car so proceeded to take heaps of them and rip them up as I went. Found black texta in car so alls well that ends well.
Highlight of taping was seeing a few hers of wild deer and then a stag with huge antlers. Impressive.

Orienteering 14:27 2.04 km (7:06 / km) +26m 6:40 / km
ahr:129 max:145 shoes: Salomon Sense Mantra Blue

Second lot of taping.

2 PM

Orienteering 26:55 3.93 km (6:51 / km) +70m 6:18 / km
ahr:129 max:151 shoes: Salomon Sense Mantra Blue

And final lot of taping. Most sites ok which made it easier. Back to Bungendore afterwards where updated OCAD Course setting file in Food Gallery to ripper choccy milkshake and apple pie.

Wednesday May 25, 2016 #

Stretching & Exercises 25:00 [0]

8 AM

Running 57:09 11.04 km (5:10 / km) +179m 4:47 / km
ahr:147 max:196 weight:77.8kg shoes: Blue Nike Vomero

Run into work. Legs tired but well on the mend to recovered from Half. Continuing to enjoy run in to work.

Tuesday May 24, 2016 #

Stretching & Exercises 10:00 [0]

9 AM

Cycling 29:19 12.59 km (2:20 / km) +120m 2:13 / km
ahr:110 max:138 shoes: Trek Domane 4.3

ITW

6 PM

Cycling 38:35 13.47 km (2:52 / km) +153m 2:43 / km
ahr:101 max:121 shoes: Trek Domane 4.3

HFW

Monday May 23, 2016 #

Note
weight:77.2kg

Stretching & Exercises 10:00 [0]

3 PM

Running 22:23 [1] 4.18 km (5:21 / km) +28m 5:11 / km
weight:77.6kg shoes: Blue Nike Vomero

Recovery jog at work when had a cancellation. No sign of bad sore spots but fairly stiff. Nice to get out.

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