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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cakewoman

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  cycling18 22:50:00
  kayaking11 9:36:40
  Orienteering6 4:00:52
  Running5 3:38:00
  Total27 40:05:32

» now

Sunday Jun 30, 2013 #

kayaking 59:40 [3]

huon series race. from franklin and doing the winter challenge course - which is through channel in Egg Island, up towards huonville, around top of island then back to Franklin. conditions were ideal. i hitched a ride on Brent's wash for almost all of first half but got droped just near the end of the island when i took a different line to avoid some snags and i couldn't jump back on. nethertheless i was running out of steam and wasnt thinking id be able to hold on much longer anyway. turned afer 31 minutes and realised that if i was ever going to break one hour it would be today. so tried to keep up the pace and not lose to much ground to brent. slogged it out and tried to finish strongly and amdelighted that i broke 60. negative split is due to slight current and not going through canal on way back. very happy.

cycling 45:00 [3]

after a quick transition grabbed kids and bike and took them to a party and then drove to tolosa st mtb park with the intention of practising switchbacks. just had time for two laps before having to head back to party. was buggered. happy with this weekends training.

Saturday Jun 29, 2013 #

Orienteering 37:00 [3]

street series thingy. felt like I ran miles. wore new shoes $250 - ouch. (price ouch, not comfort ouch - they were very comfortable)

Friday Jun 28, 2013 #

cycling 50:00 [3]

amazing how much warmer 6 degrees compared to 2.
anyway - an eventful morning ride interspersed with run and then accidentally slid into oncoming traffic from a pedestrian island. survived.

Running 20:00 [3]

truganinni to split tree and back. slow transition!

Thursday Jun 27, 2013 #

cycling 55:00 [3]

from waterworks to ferntree pipe line. ok. knee a bit odd. Nothing tangible but it only needs to last another week before I'm giving it a nice rest!

kayaking 1:00:00 [3]

tough session. 1,2,3,4,3,2,1 minute efforts with mass starts for each. lovely calm night and not even that cold.

Wednesday Jun 26, 2013 #

kayaking 55:00 [3]

from marieville esp. up to bridge and back. cold wind to start with froze my hands but was ok on way back.

Monday Jun 24, 2013 #

cycling 50:00 [3]

morning commute. only 2 degrees but luckily I'm made of stern stuff.

cycling 50:00 [3]

must have used up my 'stern stuff' during the day being cross with the animation team. Cos by the time it was going home time I was feeling reluctant to hit the roads. nethertheless there was no other option so made it home. had a scary moment with a possum on bonnet hill as I was coming down, we both survived though.

with a 2 degree morning forecast I might skip the paddle (again) and have a rest day.

Sunday Jun 23, 2013 #

cycling 1:30:00 [3]

So at 7.30am it was - minus 2 degrees. So I postponed my start until a bit after 9. (after wiping the frost off my bike)! Rode 2 laps of the course plus and extra K at the far end of each loop just cos it was a fun little loop and although it had a hill I figured it would be good to do slightly more than the course. Rode a lot better than yesterday however I recon I'm still going to be the slowest person on the course in 2 weeks time.

Running 55:00 [3]

Ran the run course - very sluggish and tired but no navigation stops this time. happy to finish - i still think it's a nice run course despite the steps.

cycling 1:05:00 [3]

rewarded myself for a job well done by stopping at kate Read reserve for an hour on way home. as I've not been that technical lately the rock obstacles have suddenly gotten scary again. took me a while to clear some of them but happy.
buggered though.

Saturday Jun 22, 2013 #

cycling 1:40:00 [3]

Long awaited recce of the Icebreaker course in Launceston. The first 30 mins was awful - having not done any technical stuff I was completely stiff and woeful. and also I couldn't find the right track so there was a lot of stuffing around. After realising I'd ridden a fair way down the course backwards I turned around and finally found the track I was looking for (actually it was easy to find, I just assumed it went somewhere else - maps which show trails with switchbacks as straight lines, are annoying). Anyway - after a crappy first lap I did a nice smooth (except for one stack) second lap. Still very slow & rusty - I'm anticipating being one of the slowest out there on race day.

Running 1:00:00 [3]

Didn't time this but taking a guess. This was the 9k run course - I took it easy and listened to the footy on my phone as I run - also took a few wrong turns. It's a nice run and soft underfoot but holy hell the first thing that happens is you have to go up and down big high stone steps - that was tough!

hopefully the course organisers will force the runners to run on the nice trail beside the road for the last 4 k (when the single trail ends), rather than on the road itself as it only took about 300m of that before I'd had enough of that lark!

Pretty buggered now.


Things I learnt from transition today:

1. Tape ankle before the race - could be time consuming to do it between cycle and run leg

2. Maybe have some sort of hydration available aside from what's in my camel back which I'm not running with

3. Tie laces properly. Once.

Friday Jun 21, 2013 #

cycling 50:00 [3]

Cold commute - 1 degree when I left home but I guess Canberra people have to deal with that all winter. normally it's around 7 when i leave at the moment.

cycling 50:00 [3]

the long friday afternoon commute home.

Thursday Jun 20, 2013 #

cycling 50:00 [3]

not sure if i'm sick or not. so just rode home today.. it's going to be a cold morning tomorrow that's for sure.

Wednesday Jun 19, 2013 #

kayaking 1:00:00 [3]

Instigated the new 'paddle in the light' plan this morning - no run but a nice 1 hr paddle from marieville then a quick scoot to work and a shower. much nicer than paddling in the dark off Kingston.

Tuesday Jun 18, 2013 #

cycling 35:00 [3]

short ride from mona back to work - so that I could drive home after getting ferry back to mona after work. clear? good.

Monday Jun 17, 2013 #

cycling 50:00 [3]

wet commute. didn't commute home as my back light wouldn't turn on and it was dark as well as wet

Saturday Jun 15, 2013 #

Orienteering 20:22 [3]

saturday arvo orienteering on new map of battery point. some controls felt like the amazing race as the market was packing up and had to find a path through marquees to get to some controls. Didn't feel very fast today and consequently Anna D beat me by 2mins. Also I suspect my route choice was 'unique'. fun though

cycling 1:05:00 [3]

It was a horrible day today and had lots of house stuff to do so abandonned big plans and went with a 'ride in domain after orienteering' plan. once I was rugged up and outside it wasn't as bad as I was expecting. thrice up hill of death but only because I failed it the first 2 times and told myself i had to keep doing it until I made it.

Friday Jun 14, 2013 #

cycling 50:00 [3]

commuting, damp but uneventful

Thursday Jun 13, 2013 #

kayaking 1:00:00 [3]

Paddle Group - wet, windy and a bit yukky but was ok in a group. quite a tough session up to pontoon and back twice from DSS. 30 seconds on, 30 seconds off (but wash riding your partner who was doing their 30 seconds which meant you were going just as fast and if you slacked off to recover you got dropped..

a couple of people had unscheduled swims, once due to rebound from prossers sea wall, and the other time due to the wash from the really really really cool new Mona Ferry.

Wednesday Jun 12, 2013 #

kayaking 40:00 [3]

Right. that's my last paddle in the dark from Kingston. I didn't mind the rain, but I minded the swell that I couldn't really see, and the waves I had to get soaked by on the way out. And also I couldn't do anything of much quality as I couldn't see my watch to time anything. sheesh. next week I'll go later and from sandybay so it's light and without the ocean swell and rebound.

Running 40:00 [3]

running in the rain was much nicer than paddling in the dark.

Tuesday Jun 11, 2013 #

cycling 50:00 [3]


cycling 50:00 [3]


Monday Jun 10, 2013 #

Orienteering 1:07:00 [3]

truly hopeless navigation in a tricky and thick area. blerk.

kayaking 1:02:00 [3]

We left St Helens at 11.58, arrived home at 2.58 so I was on the water from Snug beach at 3.35. Lovely evening - still sunny and completely calm. I paddled south past conning ham and around the corner. probably could have seen kettering but oyster farms were in my way.

Sunday Jun 9, 2013 #

Orienteering 54:00 [3]

Little Child Creek. Went ok - the course was actually pretty difficult - even finding the last control was seriously taxing, and of course Little Child Creek is no longer in it's heyday vegetation wise. So after spending ages getting to the third control (being confused the whole way) I took some wide track routes to protect my ankle, and make for easier navigation!). overall result was ok but I really do prefer to beat Bert Elson which I didn't today.

cycling 1:20:00 [3]

One of my favourite tassie rides - from St Helens around Humbug point to Binalong Bay, then back to St Helens. Only for convenience (and to avoid a hill) I got Jon to drop me off at the top of Humbug point as I remembered that last time after getting lost a few times trying to find the start of the track I was so buggered that I didn't really enjoy the fun part. This time was great though - especially as I met up with another rider and we rode back to St Helens together, him telling me abut the local tracks, me huffing and puffing and just trying to keep up. I've got his number for future reference.

Saturday Jun 8, 2013 #

Orienteering 35:00 [3]

20 minutes tas sprint champs - full story on blog
15 minutes run up hill with Jon after race.

Friday Jun 7, 2013 #

cycling 50:00 [3]


cycling 50:00 [3]

commute home. getting cold!

Thursday Jun 6, 2013 #

kayaking 50:00 [3]

It was very dark when I left home and arrived at the beach. But I can't go on about it as Jon actually completed his run as I left home - so it was dark the whole time for him!

Did 3 x 9.30 'efforts' from bridge to bridge on browns river. I couldn't see the water out to sea but I could feel the wind so the river was a good option today. 3 mins rest in between. 5 warm up, 10 warm down.

cycling 50:00 [3]

domain. huffy puffy short ride. 3 times up hill-of-death!

Tuesday Jun 4, 2013 #

kayaking 45:00 [3]

Cruisy paddle with Su. Pretty lovely morning - bit of swell but generally calm

Running 43:00 [3]

Very very sluggish run along alum cliffs. didn't even make it to the end - clearly I'm in need of tomorrow's planned rest day. Also my foot was sore from the start - so i'll rest it in preparation for Saturday's sprint champs.

Monday Jun 3, 2013 #

cycling 50:00 [3]

commute to work.uneventful

cycling 45:00 [3]

commute home. felt pretty good.

Sunday Jun 2, 2013 #

cycling 1:30:00 [3]

mountain biking with my paddling buddy Ian. Over on the hills behind tranmere - nothing to write home about (or signal home as I recon I could almost see our house from there). was good though

kayaking 55:00 [3]

From kingston to the end of blackmans bay then back for a full lap of kingston beach. it was cold and getting dark (as jon had used up more than his allotted 4 hr riding time allocation) - so I had to squeeze this in. The king tide meant high southerly swell which combined with rebound created generally instability.

Saturday Jun 1, 2013 #

kayaking 30:00 [3]

30 is probably generous. 5 x 1 minute flat out sprints in lauderdale canal. recovered completely between them. times were between 58secs and 1 min of for the 200m course.

tried out a k1 - for about 20 strokes. then I fell in.

Orienteering 27:30 [3]

Saturday sprint series. loved it. was still a little cold after my unscheduled swim but warmed up pretty quickly!

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