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

Training Log Archive: acejase

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running5 3:37:22 28.35(7:40) 45.62(4:46) 521
  Stretching & Exercises4 2:35:00
  Cycling2 1:08:24 15.52(4:24) 24.98(2:44) 225
  Orienteering1 1:08:10 5.46(12:30) 8.78(7:46) 247
  Total11 8:28:56 49.32 79.37 993
  [1-5]9 7:53:54
averages - weight:75.7kg

«»
1:51
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 17 #

9 AM

Running warm up/down 11:41 intensity: (1:12 @1) + (2:23 @2) + (8:06 @3) 2.44 km (4:47 / km) +56m 4:18 / km
ahr:135 max:152 shoes: Saucony Peregrine6

Warm up mostly up and down road.

Orienteering race 5:17 intensity: (15 @1) + (15 @2) + (47 @3) + (4:00 @4) 1.08 km (4:53 / km) +12m 4:38 / km
ahr:154 max:166 shoes: Saucony Peregrine6

ACT Champs. Started well with good focus and nailed first one. Unfortunately wrong control number. Was so sure in wrong spot checked map descriptions and worked out I'd been given wrong course map (C4 instead of my C3). Sorta relieved to realise not my fault as C3 was written on back of map even though was a C4 course.

Orienteering warm up/down 1:49 intensity: (19 @1) + (1:30 @2) 0.19 km (9:22 / km) +3m 8:37 / km
ahr:114 max:119 shoes: Saucony Peregrine6

Trotting round while start team worked out what had happened and then gave me new start. Focussed on re-setting my head! Start team found more C4 maps in C3 box. I knew I was last starter in may age class so seemed possible others same problem.

Orienteering 1:01:04 intensity: (12 @1) + (3:46 @2) + (12:23 @3) + (44:43 @4) 7.5 km (8:08 / km) +232m 7:03 / km
ahr:157 max:171 shoes: Saucony Peregrine6

Off again trying to focus on course and not worry about map problem. 1st control close to one I had been to before which was a little distracting but after that ok. Running well and nailing them in the yellow and then we hit the green on other side of river. Different kettle of fish there as I struggled to hold a line and read map. Scrappy with main problem my inability to run compass well. Few errors worth a min here and min there. High on 10 and probably lost 2 mins.
11 was longish down and across leg to single boulder in a watercourse. Ran it fairly straight I thought but hit gully and heaps of rock everywhere. Big boulders, grey, lots. But nothing on the map where I should be. Checked a few rocks I thought might be right but then stopped looking as so much rock compared to the 1 or 2 boulders I thought would be there. In hindsight really much of rock was mapped "minimally" and shouldve taken that into account. Eventually decided I was way way way lower down the gully where there was some rock and started to head back up. Probably ran 25m when saw a control and having been so bamboozled thought I'd check code thinking it could be my no 5 to confirm relocation. It was no 11 the one I was looking for. Ah dear.
That was last one in green and zoomed off from there.
Crossed river again and felt great being able to run in yellow. Pretty much nailed rest of course running 4 min ks. Such a contrast compared with green side of river.
Pretty annoyed with my big error at 11 but otherwise enjoyed myself which is saying something given tough nature of area and problems at start. Thanks to Craney the course setter for his efforts - such a tough area to course set in. Did a sterling job.

Running warm up/down 17:00 intensity: (13 @1) + (10:02 @2) + (6:45 @3) 2.83 km (6:00 / km) +25m 5:45 / km
ahr:133 max:146 shoes: Saucony Peregrine6

Cool down, some with Rob and Andy. Turned out at least 2 other guys on my course got wrong map. They only worked it out half way round Course 4 and pressed on doing C4 (fair enough - I wouldve done same if had only worked out then). The twist was when they got back they both went out and did C3! I think in end course wasn't cancelled as noone protested but for me it was cancelled.
10 PM

Stretching & Exercises 15:00 [0]

Realised crab walks for glutes have dropped off radar last few weeks and starting to notice the difference. Need to get them back in rotation.

Saturday Sep 16 #

5 PM

Running 49:09 intensity: (57 @1) + (6:38 @2) + (39:30 @3) + (2:04 @4) 10.06 km (4:53 / km) +198m 4:27 / km
ahr:141 max:157 weight:75.5kg shoes: Pegasus32 BlackWhite

Busy day with kids and with ACT Champs tomorrow just did a run. Up Mt Painter then onto the concrete path loop. Seemed to be moving along ok.

Friday Sep 15 #

Stretching & Exercises 1:00:00 [1]
weight:75.5kg

Flex N stretch. Fears re lack of class size confirmed when Shiree said she was finishing up in early November. Apparently they are trying to recruit a new instructor but whats the point with so few showing up to class? 4 there today. Did extra core work though which was agony but also really good.

Thursday Sep 14 #

12 PM

Running warm up/down 20:07 intensity: (38 @1) + (3:29 @2) + (16:00 @3) 4.3 km (4:41 / km) +5m 4:39 / km
ahr:137 max:150 shoes: Nike Zoom Elite 9 Green

Warm up with sam

Running intervals 20:06 intensity: (14 @1) + (1:28 @2) + (8:23 @3) + (10:01 @4) 4.39 km (4:35 / km)
ahr:151 max:169 shoes: Nike Zoom Elite 9 Green

10 * 1min on 1min off with boys. Seemed to be closer to front than usual and stayed strong through whole set. Windy again.

Running warm up/down 5:53 intensity: (3 @1) + (1:55 @2) + (3:55 @3) 1.24 km (4:45 / km) +2m 4:43 / km
ahr:136 max:143 weight:75.7kg shoes: Nike Zoom Elite 9 Green

Shorter cool down as places to be.

Wednesday Sep 13 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N stretch with numbers back up to 4 or 5. Better than 1 or 2! New guy who made me look like an Indian Rubber man.
9 AM

Running 50:42 intensity: (41 @1) + (9:21 @2) + (40:40 @3) 10.56 km (4:48 / km) +182m 4:25 / km
ahr:141 max:153 weight:76kg shoes: Pegasus32 BlackWhite

Run into work. Legs pretty shot after big few days. Nice warm day and wore shorts and T shirt for run in for first time in I dunno how long.

Tuesday Sep 12 #

12 PM

Running warm up/down 8:38 intensity: (21 @1) + (2:47 @2) + (5:30 @3) 1.84 km (4:41 / km) +16m 4:30 / km
ahr:135 max:144 shoes: Mizuno Sayonara 3

Life conspired to allow me to run with the Reid Oval boys today. On Tuesdays they often meet at Lennox Gardens so guess they are the Lennox Gardens boys on Tuesdays. Was a bit late so shorter warm up.

Running intervals 24:01 intensity: (8 @1) + (42 @2) + (5:49 @3) + (17:18 @4) + (4 @5) 5.78 km (4:09 / km) +19m 4:05 / km
ahr:158 max:173 weight:76.3kg shoes: Mizuno Sayonara 3

6*800m on 4 mins "with" Jacob, Bourney and PeteZ. PeteZ only did 4. Legs pretty tired from Sunday training with Marty. Held form and pace well keeping all between 2.45 and 2.50. Nice to have warm day, running in a singlet for first time in ages. As Brad says - Suns Out, Guns Out. ;)

Running 10:05 intensity: (41 @2) + (9:24 @3) 2.17 km (4:39 / km) +18m 4:28 / km
ahr:145 max:152 shoes: Mizuno Sayonara 3

Slightly longer cool down, mostly with Bourney and Jacob.

Monday Sep 11 #

9 AM

Cycling 29:35 intensity: (16:33 @1) + (13:01 @2) + (1 @3) 12.32 km (2:24 / km) +80m 2:20 / km
ahr:107 max:129 weight:75kg shoes: Trek Domane 4.3

ITW. Slightly different way as roadworks on cotter road now interfering with bike path. Theres a lollipop man to let bikes over road (only in canberra). So road on road up Lady Denham. Wasn't that good as road too narrow. Different way next time.
7 PM

Cycling 38:49 intensity: (2 @0) + (31:45 @1) + (6:52 @2) + (10 @3) 12.66 km (3:04 / km) +145m 2:54 / km
ahr:98 max:120 shoes: Trek Domane 4.3

HFW. Nothing to report.
10 PM

Stretching & Exercises 20:00 [0]

« Earlier | Later »