Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Step into Life group	13	12:55:00	15.07		24.25
orienteering	4	4:41:00	15.04	(18:41)	24.2	(11:37)
run	7	3:26:22	20.59	(10:01)	33.13	(6:14)
long slow run	2	2:55:38	15.01	(11:42)	24.16	(7:16)
MTB ride	1	45:00	4.35	(10:21)	7.0	(6:26)
Total	22	24:43:00	70.05		112.74

3:20

0:00

» now

Monday Feb 27, 2017 #

Step into Life group (Tone up) 1:00:00 [3]

Early morning tone up session at the start of my full time month at work. Hard session - the last resistence bands session for 2 months.

Sunday Feb 26, 2017 #

long slow run 2:00:00 [3] 15.5 km (7:45 / km)
shoes: Asic3000

8am run with Louise around the Marne loop. Very nice run on a lovely morning. Arrived back at Crusoe to catch up with friends f Om Step into Life who had been jogging, walking, riding.

Saturday Feb 25, 2017 #

Step into Life group (Powerflex) 1:00:00 [2]

A good challenging stretch this morning. Lots of shoulder work.

orienteering 2:20:00 [1] 8.03 km (17:26 / km)
shoes: Innov8 bright

Judy and I set out on the night O event expecting to last an hour, but we were out walking after dark. Lovely to be in the forest at Sedgwick at night....

Thursday Feb 23, 2017 #

Step into Life group (Tone up) 1:00:00 [3]

Session with resistence bands at 6am.

Wednesday Feb 22, 2017 #

Step into Life group (Cardiomax) 1:00:00 [4] 6.45 km (9:18 / km)
shoes: Asic3000

Went for a trundle to the top of the Rosalind Park hill, and back to the Weeroona oval. Did a few agility and sprinting drills before setting out. Hot and dry session.

Tuesday Feb 21, 2017 #

orienteering 44:06 [4] 6.78 km (6:30 / km)
shoes: Asic3000

Ran a test Park and Street Challenge session with the smart phone application Maprun. Had a paper map and my phone with the app loaded in a belt. When I arrived at the control sites the phone beeped. This was really fun, and looks like it would be quite easy to set up. The technology is still being tested, but it's got great potential for psc.

Monday Feb 20, 2017 #

Step into Life group (Tone up) 1:00:00 [3]

Tone up session at the civilised time of 9:15am. This is my last chance to attend at this time for a while; I'll be working full time from next week until the 3rd week of March.

Sunday Feb 19, 2017 #

long slow run 55:38 [3] 8.66 km (6:25 / km)
shoes: Asic3000

Slow Sunday morning jog along the channel track from no. 7 with Ilka. A very pleasant run, chatted most of the way and the time passed quickly.

Saturday Feb 18, 2017 #

Step into Life group (Powerflex) 1:00:00 [2] 1.5 km (40:00 / km)
shoes: Asic3000

Walked 3.5km to the lake and attended the Powerflex class. Got a lift home after coffee; was able to offload some preserving jars to Louise.

orienteering 18:54 [3] 2.0 km (9:27 / km)
shoes: Treksta Nestfit

Sprint format orienteering this evening at Mount Tarrengower. Lovely course in the open granite terrain on the west side of the mountain. This was the first event of the Bendigo ToDay.

Friday Feb 17, 2017 #

run 28:38 [3] 4.72 km (6:04 / km)
shoes: Asic3000

Early morning run down to Tom Flood and back.

Thursday Feb 16, 2017 #

Step into Life group (Tone up) 1:00:00 [3]

Resistance session at 6am.

Wednesday Feb 15, 2017 #

Step into Life group (Cardiomax) 55:00 [4] 4.5 km (12:13 / km)
shoes: Asic3000

Intense interval session tonight, with lots of agility work. Phew!

Tuesday Feb 14, 2017 #

run 34:17 [3] 5.63 km (6:05 / km)
shoes: Asic3000

Another morning run from Mum's place.

Monday Feb 13, 2017 #

run 31:00 [3] 5.62 km (5:31 / km)
shoes: Asic3000

Local run near Mum's place.

Sunday Feb 12, 2017 #

run 30:47 [3] 5.0 km (6:09 / km)
shoes: Asic3000

Jogged around part of lake Ginninderra to check some possible picnic sites to take both of my parents later today (logistics slightly more complex than they used to be).

Saturday Feb 11, 2017 #

run (Parkrun) 26:08 [5] 5.08 km (5:09 / km)
shoes: Asic3000

Parkrun this morning - very warm morning after the 3rd uncomfortably hot night in a row. Walked on the last uphill part of the course. It was a struggle this morning.

C • Struggle 1

Wednesday Feb 8, 2017 #

Step into Life group (Cardiomax) 1:00:00 [3] 4.5 km (13:20 / km)
shoes: Asic3000

Agility was the focus for this session, so we did lots of different drills and activities. Covered 4.5 kms in the hour....

Tuesday Feb 7, 2017 #

MTB ride 45:00 [2] 7.0 km (6:26 / km)

Cycled to and from Spring Gully for some interval training. Neil came for the ride but didn't stay for the running.

run (Intervals) 30:00 [3] 2.0 km (15:00 / km)
shoes: Asic3000

Running practice on the soft grass at the Spring Gully soccer fields, with the keen orienteers. We did some drills and followed this with 5x 200m intervals at 5km pace. I was running a bit too hard, only finding my comfortable pace at the end - 5min/km.

Monday Feb 6, 2017 #

Step into Life group (Tone up) 1:00:00 [3]

Strength session with resistance bands. Neil came along and joined n

C • Neil joining in 5

Saturday Feb 4, 2017 #

Step into Life group (Powerflex) 1:00:00 [3] 1.5 km (40:00 / km)
shoes: Asic3000

The run aspect was a jog around the lake as a warm up for the stretch. I'm
N my case it was a cool down from Parkrun. The stretching was quite intense, but good - love stretching out the large muscles around hips, bum, thighs.... my abs and triceps were suffering doms from Thursday's tone up session.

run (Parkrun) 25:32 [5] 5.08 km (5:02 / km)
shoes: Asic3000

Parkrun this morning. This is my tempo run for the week. Started back in line, so tried to push into the field throughout the run. Pushed myself quite hard again. Needed Powerflex after this....

orienteering (Putting out controls) 1:18:00 [2] 7.39 km (10:33 / km)
shoes: Mizuno greens

Trudged around putting out controls for tomorrow's event. It was very hot.

Thursday Feb 2, 2017 #

Step into Life group (Tone up) 1:00:00 [3]

Used rest
Is ten ever bands for the first time after 2 months - phew! Jelly arms!

Wednesday Feb 1, 2017 #

Step into Life group (Cardio max) 1:00:00 [3] 5.8 km (10:21 / km)
shoes: Asic3000

Stayed on the oval for lots of running drills: sprints, slow jogging, running backwards, recovery... good workout.

« Earlier | Later »