Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 30 days ending Sep 30, 2018:

activity	#	time	miles		km		+m
Step into Life group	9	9:45:00	4.6		7.4
orienteering	6	5:41:20	22.34	(15:17)	35.95	(9:30)
Bushwalk	1	3:00:00	7.46	(24:08)	12.0	(15:00)
run	3	1:52:53	11.89	(9:30)	19.13	(5:54)
Total	17	20:19:13	46.28		74.48

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Sunday Sep 30, 2018 #

orienteering (Relay) 35:49 [4] 3.5 km (10:14 / km)
shoes: Salomon speed cross 4

Second leg runner in the relay today. The terrain was great - lots of erosion gullies, with quite good visibility. We came 1st in w55.

Saturday Sep 29, 2018 #

orienteering (Middle distance) 39:44 [4] 4.06 km (9:47 / km)
shoes: Salomon speed cross 4

Beautiful terrain on the Murray River escarpment. Quite similar to Flinders Ranges terrain. Loved the area, unfortunately messed up my navigation to the first control. Wasted 6-7 minutes there. The rest of the course was lovely, but I wasn't fast or without error.

Thursday Sep 27, 2018 #

run 27:56 [3] 4.68 km (5:58 / km)
shoes: Crimson brooks

A quick run after work as it was getting dark.

Monday Sep 24, 2018 #

run 48:28 [3] 8.0 km (6:04 / km)
shoes: Crimson brooks

Since we’re staying at Balnarring, we decided to explore the Hastings boardwalk trail through the wetlands. Out and back, nice flat run, such a peaceful place at sunset...

Saturday Sep 22, 2018 #

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

orienteering 1:04:54 [4] 6.7 km (9:41 / km)
shoes: Salomon speed cross 4

Local event at Fiddlers Green. Got confused a few times, but enjoyed it. Great weather...

Thursday Sep 20, 2018 #

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

Wednesday Sep 19, 2018 #

Step into Life group (Cardiomax) 1:00:00 [3] 7.4 km (8:06 / km)
shoes: Salomon speed cross 4

Lovely street run to the park, some hills, then ran back to the oval. Great night for a run!

Monday Sep 17, 2018 #

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

Tone up session with fit ball and 5kg weights.

Sunday Sep 16, 2018 #

orienteering 1:29:22 [4] **** 8.14 km (10:59 / km)
shoes: Salomons

Victorian long champs. I entered course 5 (W45A) because my age class course was very short. Ended up being the only one in my class. The terrain was quite rugged and steep in places. Had yo walk a number of hills and made a significant error on the long leg.

C • age class course was very short 1

Saturday Sep 15, 2018 #

orienteering 1:01:05 [3] 7.29 km (8:23 / km)
shoes: Black innovates

Set out to run course 2 on the Bullock Track map. Was happy with my first 2 controls, but got totally confused looking for the 3rd control because of the proliferation of tracks in the area. The hail started just after I finally found it, and I gave up because of the distance already travelled and didn't have any rain protection for the map.

C • DNF 3

Step into Life group (Powerflex) 45:00 [1]

Stretch session, shorter than normal because we relocated to the sheltered site ( it was very windy and a bit showery at the lake).

Thursday Sep 13, 2018 #

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

Tone up session with fit balls and weights tonight.

Wednesday Sep 12, 2018 #

run (Intervals) 36:29 [3] 6.45 km (5:39 / km)
shoes: Crimson brooks

After a warm up of about a km, I did intervals following the 'Monna' intervals session. This is:
2 x 1.5mins intervals and 1.5mins recovery
4 x 1min intervals and 1min recovery
4 x 30secs intervals and 30secs recovery
Every recovery started with walking. I just couldn't continue jogging for recovery.
One day I hope to be able to do this without walking...

C • 4 x 15 secs 3

Monday Sep 10, 2018 #

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

Used fit ball and 2x5kg weights during the session. Then I went for a very pleasant walk with Carmel, and coffee along the way.

Saturday Sep 8, 2018 #

Bushwalk 3:00:00 [4] 12.0 km (15:00 / km)
shoes: Salomons

Hiked along the Cathedral Range ridge up from the campground to South and North Jawbones cliffs, then up to the top of Cathedral.. it was very rocky and rough along the top. Went with Neil, Ceira and Tom. We were all exhausted at the end and most of us slept well that night.

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