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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Feb 2, 2018:

activity # timemileskm+m
  Running6 3:42:15 26.77(8:18) 43.09(5:09) 527
  Orienteering3 1:33:02 9.35(9:57) 15.05(6:11) 219
  swimming2 50:00 0.99(50:18) 1.6(31:15)
  Stretching & Exercises2 40:00
  Total10 6:45:17 37.12 59.74 746
  [1-5]8 6:04:58
averages - weight:75.8kg

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SaSuMoTuWeThFr

Friday Feb 2, 2018 #

6 PM

swimming 20:00 [1] 0.6 km (33:20 / km)
weight:75.6kg

Made a late decision to head up to Thredbo for a bit of training before school went back. Got there not long before the pool closed but managed to get 600m out before pool closed. In change rooms with some guy who training for Commonwealth Games in 50 and 100m freestyle. Obviously we had fairly similar pecs and I think he'd been a bit intimidated in the pool by my stroke.
C • Intimidated 2

Thursday Feb 1, 2018 #

6 AM

Running 55:46 intensity: (1:30 @1) + (51:06 @2) + (3:10 @3) 10.33 km (5:24 / km) +147m 5:02 / km
ahr:123 max:140 weight:76.2kg shoes: Nike Pegasus Rainbow

Early morning run with Grant. Had nothing in the legs and probably slowest I've run for a while. We pottered around Aranda Hill and Black Mountain reserve before I left Grant to have an assault on a strava segment.

Wednesday Jan 31, 2018 #

11 AM

Running 35:48 intensity: (3 @0) + (40 @1) + (13:20 @2) + (21:45 @3) 7.64 km (4:41 / km) +102m 4:23 / km
ahr:135 max:149 shoes: Mizuno Sayonara 3

Home with girls this week but they went out with Grandma for a little while so I went for an easy run. Felt pretty ok and rolled round concrete path loop.
1 PM

Stretching & Exercises 20:00 [0]

5 PM

Running warm up/down 10:10 intensity: (40 @1) + (8:25 @2) + (1:05 @3) 1.93 km (5:16 / km) +54m 4:37 / km
ahr:126 max:137 shoes: Peregrine7

Orienteering race 36:57 intensity: (10 @1) + (1:06 @2) + (22:44 @3) + (12:57 @4) 6.59 km (5:36 / km) +182m 4:55 / km
ahr:150 max:159 shoes: Peregrine7

Another Orienteering! Twilight Series at Farrer Ridge. Thought I'd just go steady as motivation to race pretty low. Started out ok but stuffed up 3 fairly badly - despite seeing Shannon leaving the control (she was a fair way from it when saw her). Recovered ok next few but by 6, 7 and 8 still hadn't seen Miss Jones again so started getting faster. Running faster but not navigating faster. Pretty scrappy from then on with some good controls interspersed with some bad ones. Never caught Miss Jones and she beat me overall easily. Nice to go for another orienteering tho.

Running warm up/down 8:29 intensity: (18 @1) + (8:11 @2) 1.41 km (6:02 / km) +40m 5:17 / km
ahr:125 max:133 shoes: Peregrine7

Tuesday Jan 30, 2018 #

6 AM

Running 57:36 intensity: (23 @1) + (18:06 @2) + (39:07 @3) 11.75 km (4:54 / km) +144m 4:37 / km
ahr:137 max:149 shoes: Nike Pegasus Rainbow

Early morning run with Grant and Marty. Fairly pedestrian pace through UC checking out course from Sprint Canberra and then through Page and Macquarie.

Sunday Jan 28, 2018 #

9 AM

Running warm up/down 24:21 intensity: (49 @1) + (17:59 @2) + (5:33 @3) 4.49 km (5:25 / km) +6m 5:23 / km
ahr:130 max:150 shoes: Nike Pegasus Rainbow

Longer warm up. Did a fair loop to get legs going and then as getting back Tash heading out for her warm up so joined her.

Orienteering race 18:29 intensity: (9 @1) + (17 @2) + (1:04 @3) + (16:51 @4) + (8 @5) 3.87 km (4:47 / km) +9m 4:44 / km
ahr:163 max:172 shoes: Lunar Racer3.2 Yellow

Sprint Canberra 5 ANU. Waz starting 30s behind me. Settled in pretty well getting through tricky stuff. Pushed a bit harder when saw Waz a few times coming into controls as I was going out. This probably cost me in fatigue later on now I think about it. Started running a bit 'over the edge' by 11 making little wobbles and almost errors. Just not enough map contact. Knew I was doing it but didn't slow self down enough for map contact. Culminated in major error on 3rd last control and then skipping 2nd last altogether. Another mp. Bugger.
Despite this great fun few days. Thanks to Jymbo in particular for all his efforts.

Running warm up/down 12:20 intensity: (2 @1) + (8:03 @2) + (4:15 @3) 2.15 km (5:45 / km) +8m 5:38 / km
ahr:131 max:142 shoes: Nike Pegasus Rainbow

Cool down with rob. Checked out where I stuffed up. Found my brains lying at 3rd last so put them back in my head.
C • zombie running 2
10 PM

Stretching & Exercises 20:00 [0]

Saturday Jan 27, 2018 #

11 AM

swimming 30:00 [1] 1.0 km (30:00 / km)
weight:75.7kg

Another km down at CISAC. Just another swim.... Ha!
4 PM

Orienteering 23:34 intensity: (15 @0) + (22:58 @1) + (21 @2) 1.72 km (13:44 / km) +16m 13:08 / km
ahr:90 max:112 shoes: Nike Pegasus Rainbow

Course with Zoe this time. School / Uni sprints pretty tricky for blue course kids but Zoe didn't go too bad.

Running warm up/down 11:25 intensity: (1 @0) + (28 @1) + (4:51 @2) + (6:05 @3) 2.37 km (4:49 / km) +15m 4:41 / km
ahr:133 max:148 shoes: Nike Pegasus Rainbow

pRancing. Nothing like level of prancing from elites but did my best. Also my legs were stuffed so needed a while to get going.

Orienteering race 14:02 intensity: (10 @1) + (27 @2) + (2:31 @3) + (10:54 @4) 2.87 km (4:53 / km) +11m 4:47 / km
ahr:157 max:170 shoes: Lunar Racer3.2 Yellow

Sprint Canberra at Orana Steiner School. Great fun. 1:2000 and very intense. After some wobbles on first two legs getting used to scale I slowed down a bit and orienteered well. Right on the edge but not over edge. Unfortunately ended up being MP! One control on 2nd loop looked at map and assumed it was control been too on 1st loop - it wasn't, even though they were close together. Time pretty good but doesn't count when don't go to right controls. Stupid rule that one ;-)

Running warm up/down 6:20 intensity: (18 @1) + (5:19 @2) + (43 @3) 1.02 km (6:11 / km) +11m 5:52 / km
ahr:126 max:140 shoes: Nike Pegasus Rainbow

Shorter cool down with Marty. Had to go.

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