Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 30 days ending Sep 30, 2006:

	activity	#	time	miles		km		+m
	orienteering	7	7:38:45	35.03	(13:06)	56.38	(8:08)	1065
	rode to & from work	5	4:23:00	58.41	(4:30)	94.0	(2:48)
	run	5	2:37:04	20.75	(7:34)	33.4	(4:42)	60
	long slow run	1	1:41:00	11.18	(9:02)	18.0	(5:37)
	Hills / tempo session	2	1:07:25	7.46	(9:02)	12.0	(5:37)
	jogging/walking	1	50:00	5.0	(10:00)	8.05	(6:13)	170
	MTB ride	1	40:00
	tempo session	1	15:00
	Total	21	19:12:14	137.84		221.83		1295
averages - sleep:5.8 rhr:51 weight:33kg

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Saturday Sep 30, 2006 #

orienteering race (local score event at Wild) 45:50 [4] *** 6.75 km (6:47 / km)

Score event 'Golden Sandshoe'. Fantastic day - beautiful sunshine, lots of wildflowers...Didn't run the full hour - dropped out after 45 mins.

With a day off work, I headed off for an hour of fun riding, but fell while riding downhill a bit too fast for the conditions after 20 mins, left a bit of skin on the track and broke my light - didn't feel like continuing.

Wednesday Sep 27, 2006 #

rode to & from work 1:00:00 [3] 22.0 km (2:44 / km)

There's ANOTHER magpie - this one on the Calder - not as aggressive as the Marong Rd maggie - yet. I guess one good (training) thing about magpies is that you tend not to ride leisurely when there's one snapping it's beak near your head. Had a meeting down at the council this arvo and was running late, so I rode the bike - may as well count the extra distance. Rode home in the almost dark (with the flashing lights).

Monday Sep 25, 2006 #

tempo session (3 x 5min tempos) 15:00 [5]

First tempo run for ages. 7min warm up, 3 x 5 min fast sessions, 14:54 warm down.

C • Nice one 4

run warm up/down 25:54 [3] 7.85 km (3:18 / km)

2 mins recovery jogging between faster sessions. Toe sore - must see a podiatrist.

Sunday Sep 24, 2006 #

orienteering race 1:00:38 [4] *** 5.2 km (11:40 / km) +240m 9:28 / km

State Series 11 at Mt Tarrengower. I was relatively pleased with my run. Made 5 small errors in the control circles. Probably cost me 3 - 4 mins in total. It was a really windy cold day up on the Mt, and it was great to get rained on too - happens so rarely.

C • Trouble? 1

Saturday Sep 23, 2006 #

orienteering race 1:07:00 [4] *** 7.3 km (9:11 / km)

Local event on Smiths Reef. Lovely spur gully, not too steep, with vague patches. I made two errors, one was significant - probably lost about 10 mins. I think I ran an extra km with the error.

Thursday Sep 21, 2006 #

rode to & from work 50:00 [4] 18.0 km (2:47 / km)

Tried alt route in the morning and avoided the magpie. Pushed it quite hard both am and pm. Managed to raise my av speed on the bike computer.

Tuesday Sep 19, 2006 #

run 33:49 [3] 6.0 km (5:38 / km)

Did the local 6km loop in the dark, with a strong warm gusty wind. Feels like it wants to rain, but only a spit or two.

C • Hey I had similar run on Tues ... 1

Monday Sep 18, 2006 #

rode to & from work 52:00 [4] 18.0 km (2:53 / km)

Rode to work and home. That magpie is getting more persistent! It was at me for about 200m! I'm thinking of getting some 'eye' stickers for the top of my helmet - any idea of where to buy them? Next option would be the paint brush, but any self respecting magpie wouldn't be fooled by my painting efforts! I want some magpie repellant ideas!

C • Ideas 4

Saturday Sep 16, 2006 #

orienteering race 1:12:00 [4] 7.6 km (9:28 / km) +270m 8:03 / km

Lockwood Ranges orienteering event. I was pleased with my run - there were only 2minor errors, and quite a lot of hills. For the first time in a long time I wasn't at the bottom of the finishers in the A course.

C • Who was at the bottom? 1

Friday Sep 15, 2006 #

run 34:32 [3] 5.7 km (6:04 / km) +60m 5:45 / km

Bush run with the Pensioner in the fading light on a Friday evening - doing my best to avoid ankle twisting rocks in the dark...Not much energy left on Friday after the working week. Pretty lucky to have runnable bush tracks near home. (No - I don't really live in Melbourne - attackpoint just doesn't know about Bendigo).

Thursday Sep 14, 2006 #

Hills / tempo session 38:25 [3] 7.0 km (5:29 / km)

After work ran 5mins to the start of the first climb. Chose longer climbs this week, and stopped to chat with a friend along the way (as you do - can't be unsociable). Stopped my watch during this interlude. Lost motivation to do any more hills after this, and it was starting to get dark...

C • Did your friend think you were... 3

Wednesday Sep 13, 2006 #

run (early morning) 28:58 [3] 5.0 km (5:48 / km)
slept:7.0 weight:25.4kg

6.30am run around my standard bush circuit. It's hard to get out and start running at that time, but the light this morning was beautiful, and it wasn't even cold enough for gloves - must be spring.

Monday Sep 11, 2006 #

Note

Rest day. Walked hard at lunchtime for approx 30 mins.

C • rant 2

Sunday Sep 10, 2006 #

orienteering race 1:29:17 [4] 7.5 mi (11:54 / mi) +315m 10:32 / mi
rhr:52 slept:3.0 weight:24.9kg

The terraine was physically demanding, with lots of climb, fallen logs and bracken to negotiate. Felt strong and enjoyed the running - just had some problems with the navigation as usual.

Saturday Sep 9, 2006 #

orienteering race 1:06:00 [4] 6.5 mi (10:09 / mi) +240m 9:07 / mi

Local event on the lovely Sedgwick map. The format was scatter-o, & we had the option of choosing our own route or running Colin's 'optimal' course. It was pleasant not running hard to compete against others. I took it easy, but still had a couple of errors. At least there were no navigational blow outs; I've had a few on Sedgwick lately.

jogging/walking warm up/down (collecting controls) 50:00 [2] 5.0 mi (10:00 / mi) +170m 9:03 / mi

Collected controls after the event today; the Pensioner and I are organising next week's local event.

Friday Sep 8, 2006 #

run (gentle run) 33:51 [2] * 5.5 mi (6:09 / mi)
rhr:48 slept:6.5 weight:25.4kg

Just a slow, gentle run with Neil - catching up with each other after a few days working in separate places.

C • Hi there! whats on for the wee... 4

Thursday Sep 7, 2006 #

Note
rhr:52 slept:6.5 weight:56.2kg (rest day)

I try to avoid running on too many consecutive days; not fond of injuries.

Wednesday Sep 6, 2006 #

Hills / tempo session hills 29:00 [4] 5.0 km (5:48 / km)

Did 8 steep hills in town after work. No warm up or cool down, but felt good.

C • Welcome onboard 4