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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  run16 11:23:52 69.75(9:48) 112.25(6:06)
  orienteering4 8:13:30 14.54(33:56) 23.4(21:05) 260
  Walking7 5:20:00 19.88(16:06) 32.0(10:00)
  long slow run1 1:29:40 7.54(11:53) 12.14(7:23)
  home strength session1 20:00
  road bike1 18:00 3.11(5:48) 5.0(3:36)
  Total23 27:05:02 114.82 184.79 260

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Wednesday Oct 31, 2012 #

run 1:03:00 [3] 9.1 km (6:55 / km)
shoes: Blue Brookes

Got a lift to the Spring Gully Res gate, and ran from there around the fence and back home. My achilles were sore and I walked the last 2km. This was run very slowly, and there were a lot of hills. Very warm day. No breakfast prior to the run.

Tuesday Oct 30, 2012 #

run 28:14 [3] 5.12 km (5:31 / km)
shoes: Blue Brookes

Beat the sun up by a couple of seconds and dragged Neil up the creek to Oak St. Had to chase him home after he finally woke up, he's not a morning person.
C • I am a morning person! 10

road bike 18:00 [2] 5.0 km (3:36 / km)

Rode to work and around town a bit today; had training on at a different site and had to get back to the office quickly. the bike is good for that. Hate riding along Pall Mall and High St - too much traffic to allow me to feel comfortable on the bike. I will ride quite a distance to avoid those stretches of road.
C • Pall Mall 5

Monday Oct 29, 2012 #

run 29:25 [3] 4.65 km (6:20 / km)
shoes: Blue Brookes

Ran up to the hockey fields and included 5 X 200m sprints.

Walking 50:00 [1] 5.0 km (10:00 / km)

Sunday Oct 28, 2012 #

run 46:47 [3] 7.5 km (6:14 / km)
shoes: Blue Brookes

Late afternoon run with Neil around Crusoe and no. 7 reservoirs. It's been a beautiful day. I have great difficulty running at this time of day. It was hard work.

Saturday Oct 27, 2012 #

orienteering 44:30 [4] *** 5.4 km (8:14 / km)
shoes: innov8

Local orienteering on the Longlea map today. This is very vague terrain with few contours and we had the annual relay format, which was really a mass start for 3 different courses and the teams are formed at the end, when everyone's individual results are in. Fun and fast. I was the slowest in my course, but fast for me. One problem on the 4th control, but minor for me. Lovely day. Thanks to Phil and John for a lovely event!
C • slowest 4

Friday Oct 26, 2012 #

Walking 40:00 [1] 4.0 km (10:00 / km)

Thursday Oct 25, 2012 #

Walking 40:00 [1] 4.0 km (10:00 / km)

run 52:24 [3] 7.62 km (6:53 / km)
shoes: Blue Brookes

Oh dear, this was an afternoon run with Neil, after work, and I started out keen but lost it after about 4km. Too tired to enjoy this by 5km, and just wanted to get home. Neil seemed to behave the opposite. He started out slowish but was attracted to every hill that he could see on the way and was bounding around at speed along tracks etc, so he lost me cos I was too stuffed to keep up.

Wednesday Oct 24, 2012 #

run 42:17 [3] 7.12 km (5:56 / km)
shoes: Blue Brookes

Did the lake run this morning.Watched the amazing red sun rise!
C • red in the morning 4

Walking 40:00 [1] 4.0 km (10:00 / km)

Tuesday Oct 23, 2012 #

run 27:22 [3] 5.08 km (5:23 / km)
shoes: Blue Brookes

Relatively short and fast run this morning along the creek to Oak St and back.

Walking 1:10:00 [1] 7.0 km (10:00 / km)

Monday Oct 22, 2012 #

run 31:00 [3] 5.14 km (6:02 / km)
shoes: Blue Brookes

Morning run - this is the start of my campaign to improve my fitness over the next few weeks.
Ran to the hockey fields and did 5 X 200m sprints across the field, with 200m recoveries between.

Walking 40:00 [1] 4.0 km (10:00 / km)

Saturday Oct 20, 2012 #

orienteering (controls out & in) 3:00:00 [1] **** 5.5 km (32:44 / km)

The hardest part of organising today's event was putting out the tapes for the easy course. It was really hard to keep the right straight line between controls, and I had to fix it each time. Walked.

Friday Oct 19, 2012 #

Walking 40:00 [1] 4.0 km (10:00 / km)

Thursday Oct 18, 2012 #

run 37:44 [3] 5.98 km (6:19 / km)
shoes: Blue Brookes

Morning run just before sunrise. very pleasant.

orienteering (controls out) 3:00:00 [2] *** 3.5 km (51:26 / km)

Took the afternoon off work to put controls out. These were all the hard course controls and half of the moderate course controls, to take pressure off Saturday morning, setting up for the event. Walked.

Wednesday Oct 17, 2012 #

home strength session (Home strength session) 20:00 [3]

My routine of strength training is becoming established. My goal is to complete this at least 3 times weekly.

Sunday Oct 14, 2012 #

run race (half marathon) 2:04:45 [5] 21.49 km (5:48 / km)
shoes: Blue Brookes

Melbourne half marathon today, with Ceira. Still on the toilet when the first starters went across the start line, and we stayed together for the first 10km. I needed to slow down by that stage, so Ceira bobbed along up ahead. Parts of the course were very boring, but I was just amazed at having 10,000 runners on one course. At our 5km mark, the 3 Kenyan runners who were leading the marathon ran past, with about 15km to go. We all clapped and cheered them loudly. It was a beautiful day, and Ilka came down and met us at the finish. Pleased with our times: Ceira did it in 2hrs 13 secs. I was hoping to finish in under 2 hrs 15mins. It's quite amazing how a crowd gets you moving faster than none.
C • congratulations 20

Friday Oct 12, 2012 #

run 30:08 [3] 4.87 km (6:11 / km)
shoes: Blue Brookes

Beautiful dawn - went for a shambly urban jog this morning.

Wednesday Oct 10, 2012 #

run 32:32 [3] 5.18 km (6:17 / km)
shoes: Blue Brookes

Another short after work run, but this time I included quite a few hills. Not feeling strong - just tired. Not sleeping very well lately.

Tuesday Oct 9, 2012 #

run 29:07 [3] 5.06 km (5:45 / km)
shoes: Blue Brookes

After work run. Pushed it tonight, because I wanted to go to the orienteering club meeting tonight. Haha - apparently the meeting is next week!
C • Meeting 6

Sunday Oct 7, 2012 #

long slow run 1:29:40 [3] 12.14 km (7:23 / km)

This was a semi-long run with Neil, from home into the Devonshire Reef area, to check out the incredible growth of vegetation since the bushfire went through in Feb 2009. My feet were very sore by the time we got home. I think the new orthotics needs some adjusting. Appointment in Melbourne next weekend, just before the half marathon. I might be running in the old orthotics, with paracetamol on board.

Saturday Oct 6, 2012 #

orienteering 1:29:00 [4] *** 9.0 km (9:53 / km) +260m 8:38 / km

Local event on the Spring Gully map (Norfolk Hero). It was cold and raining, but that was fine - I quite enjoyed running in the rain and getting soaked through. The course was actually 6.8km, but I ran 9km. Navigation was terrible on controls 1 & 3, then got better and I was pleased with my run after that. I felt strong today, and today's run made up for my not having done any hill training this week - lots of up and down!

Friday Oct 5, 2012 #

run 42:08 [3] 7.12 km (5:55 / km)
shoes: Blue Brookes

Morning run to the lake. Lots of people out exercising. This is one of the last lovely early mornings with the sun for a while (daylight savings starts this weekend).

Wednesday Oct 3, 2012 #

run 28:16 [3] 5.05 km (5:36 / km)
shoes: Blue Brookes

Morning jog with Ceira

Monday Oct 1, 2012 #

run 38:43 [3] 6.17 km (6:16 / km)
shoes: Blue Brookes

Finished work early (had a 7am start), so headed off for a run in the afternoon sunshine.

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