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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running5 5:29:52 41.48(7:57) 66.76(4:56) 1039
  Stretching & Exercises3 2:10:00
  Orienteering2 1:24:10 7.88(10:41) 12.68(6:38) 84
  Cycling2 1:08:01 15.9(4:17) 25.6(2:39) 260
  Total12 10:12:03 65.27 105.03 1382
  [1-5]11 10:02:03
averages - weight:75.1kg

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MoTuWeThFrSaSu

Sunday Sep 10 #

9 AM

Running long 1:34:34 intensity: (28 @1) + (28:57 @2) + (48:50 @3) + (16:19 @4) 17.01 km (5:34 / km) +344m 5:03 / km
ahr:142 max:164 shoes: Pegasus32 BlackWhite

Long run AND orienteering training. Probably first lot of orienteering training for me in 5 plus years. We ran from home over to Majura where Tomas had set a course on paper. Had run about 11k by the time we got to start.
Then did course with one of us leading not looking at the map and the other behind telling them where to run. Went reasonably well and reminded me of how much take for granted in navigating when have orienteered all your life. Some of the controls where very high on Mt Majura which didn't go so well as mapping a bit rough and controls often on termite mounds that either don't exist or are at ground level. Legs on lower slopes where good.
The ran home along Federal Hwy and through Bruce Ridge. Had a water stop at southwell oval which was very welcome for me. My garmin ran out of batteries on run home so will add extra time in as another entry.
Good training and O training probably handy with a few weekends of O ahead.
10 AM

Orienteering long 55:26 [3] 9.7 km (5:43 / km)
shoes: Pegasus32 BlackWhite

Extra bit plus time where my watch paused in orienteering.

Saturday Sep 9 #

10 AM

Orienteering 28:44 intensity: (16:16 @1) + (11:47 @2) + (41 @3) 2.98 km (9:38 / km) +84m 8:27 / km
ahr:105 max:141 weight:75kg shoes: Pegasus32 BlackWhite

Green course with kids out at Mt Jerra. Mostly Astrid as Zoe was tired from Park run so hung back with Emma and Laura. Long course for the girls.
5 PM

Running 1:12:02 intensity: (42 @1) + (22:05 @2) + (49:15 @3) 14.67 km (4:55 / km) +299m 4:27 / km
ahr:138 max:152 shoes: Pegasus32 BlackWhite

Late in the day roll. Running with Marty tomorrow so didn't want to do a session. Went out to Dairy Farmers Hill at the arboretum then back via Rani rd. Probably a loop I cold work on to become regular. Beautiful sunset from Dairy Farmers.

Friday Sep 8 #

Stretching & Exercises 1:00:00 [1]
weight:75.2kg

Flex n stretch. 5 there this morning thankfully.

Thursday Sep 7 #

12 PM

Running warm up/down 17:17 intensity: (34 @1) + (7:24 @2) + (9:19 @3) 3.7 km (4:40 / km) +3m 4:39 / km
ahr:133 max:146 shoes: Nike Zoom Elite 9 Green

Warm up with Sam.

Running intervals 25:01 intensity: (10 @1) + (32 @2) + (7:47 @3) + (15:56 @4) + (36 @5) 5.72 km (4:22 / km) +5m 4:21 / km
ahr:157 max:173 weight:75.3kg shoes: Nike Zoom Elite 9 Green

5 * (2min on, 1min rest, 1min on, 1 min rest). Hard session so paced myself a little. Also very windy. Big group which made it fun, I was mostly trying to hang onto Sam and fend off the 2 Petes. Plan was to do 5 but everybody else stopped at 4. I'd sorta paced myself for 5 so did the 5th solo which seemed to earn me some kudos. Ken described me as a 5ft Kenyan leaning into the wind at the far end of the oval - only time in life been compared to a Kenyan but I'll take it.

Running warm up/down 23:02 intensity: (1:48 @2) + (21:14 @3) 4.77 km (4:50 / km) +26m 4:42 / km
ahr:142 max:153 shoes: Nike Zoom Elite 9 Green

Longish cool down with Sam, Ken and James.

Wednesday Sep 6 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. I was the only one there!!!! Plenty of one-oon-one including some suggestions to help get my hamstrings a bit more flexible. Hopefully more turn up soon otherwise will worry they'll drop the class.
8 AM

Running 57:09 intensity: (29 @1) + (6:56 @2) + (48:25 @3) + (1:19 @4) 11.9 km (4:48 / km) +189m 4:27 / km
ahr:144 max:155 shoes: Pegasus32 BlackWhite

Roll into work. Legs tired but feeling pretty good following Flex this morning. Wind had a bite to it.

Tuesday Sep 5 #

Note
weight:75.3kg

4 PM

Running intervals 40:47 intensity: (14 @1) + (3:38 @2) + (20:10 @3) + (16:45 @4) 8.99 km (4:32 / km) +173m 4:08 / km
ahr:149 max:167 shoes: Mizuno Sayonara 3

Mona Fartlek around Pinnacles. Hilly last half. A few laps round Cook to do some extra ks before ballet pick up duties.

Monday Sep 4 #

Note
weight:74.8kg

9 AM

Cycling 29:33 intensity: (8:41 @1) + (20:52 @2) 12.91 km (2:17 / km) +114m 2:12 / km
ahr:114 max:133 shoes: Trek Domane 4.3

Its cold again.
7 PM

Cycling 38:28 intensity: (19:33 @1) + (18:53 @2) + (2 @3) 12.69 km (3:02 / km) +146m 2:52 / km
ahr:107 max:127 shoes: Trek Domane 4.3

and raining.
11 PM

Stretching & Exercises 10:00 [0]

Hovers and rib spirals.

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