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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running6 7:39:37 48.92(9:24) 78.73(5:50) 2225
  Orienteering1 36:57 4.1(9:01) 6.59(5:36) 182
  Stretching & Exercises1 20:00
  swimming1 20:00 0.37(53:39) 0.6(33:20)
  Total8 8:56:34 53.39 85.92 2407
  [1-5]7 8:36:31
averages - weight:75.9kg

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MoTuWeThFrSaSu

Sunday Feb 4 #

10 AM

Running long 3:07:13 intensity: (1:23 @1) + (51:53 @2) + (2:01:45 @3) + (12:12 @4) 30.51 km (6:08 / km) +990m 5:17 / km
ahr:140 max:160 shoes: Peregrine7

One of my favourite runs - the main range loop. Caught the chairlift up to Eagles Nest and set out across the snow poles to the Charlottes Pass Rd. Legs a bit weary so I thought could be a long day. Nearly rolled my ankle a couple of times but not quite thankfully - would've put a dampener on things. Turned right at Charlottes Pass Rd towards Charlottes Pass when in past I think I've gone clockwise. Wasn't moving too quickly but kept going without breaks as I'd started a bit later than I wanted. Quite a few hikers heading up the steep hill past the Blue Lake turn off.
A group of 4 at top of Carruthers Peak so decided to have stop there for a gel and a yarn. With hill behind me and gel in the tummy I picked up along here feeling best I'd felt so far. Was beautiful day with views for miles and not much of a breeze. The main Kosi track came up quickly although I wasn't running as quick as when chasing Marty a few weeks ago. Up to Kosi with plenty of people, a few quick happy snaps and back down Charlottes Pass Rd. Rolled along nicely and hit the snow poles track feeling frisky to the point that I pushed it a little along the snow poles for the final 25mins or so. Not tempo pace or anything like that just not slowing to death march pace.
Lovely morning and run and then had a coffee and something called the 'buddha' falafel wrap at cafe before heading home.

Saturday Feb 3 #

9 AM

Running hills 1:44:35 intensity: (1:23 @1) + (44:56 @2) + (46:38 @3) + (11:38 @4) 15.16 km (6:54 / km) +747m 5:32 / km
ahr:137 max:162 shoes: Nike Pegasus Rainbow

Ran up a combination of Merritts Traverse and Merritts Nature Track to Eagles Nest. Plan was to stop there and catch chairsift back down but enjoying self so much I kept going and ran down via Dead Horse Gap. Beautiful day and not as many people in the village as a few weeks earlier.

Friday Feb 2 #

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.

Thursday Feb 1 #

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 #

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 #

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.

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