Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jools

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
orienteering	5	8:16:38	22.87	(21:43)	36.8	(13:30)
Step into Life group	9	8:14:14	1.86		3.0
Walking	6	4:35:00	13.67		22.0
Bushwalk	2	4:00:00	12.43	(19:19)	20.0	(12:00)
run	5	3:44:46	20.13	(11:10)	32.4	(6:56)
Unspecified	1	35
Total	22	28:51:13	70.96		114.2

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Saturday Aug 31, 2013 #

orienteering 51:38 [5] 6.5 km (7:57 / km)
shoes: Innov8a-

Ironman competition today. I ran 3 x 2km courses in a shorter than normal ( for me) time. This was a fun event. Sometimes I was focusing well on the navigation, and sometimes not. This format madness us all go faster than we normally do. Thanks Neil!

Step into Life group 45:00 [1]

Powerflex stretching and strengthening session. Lots of leg work.

Friday Aug 30, 2013 #

orienteering 2:30:00 [1] **** 5.0 km (30:00 / km)
shoes: Innov8a-

Visited Kooyoora with Judy to walk around an 11 year old course an provide some navigational training for her. I love Kooyoora! We probably spent more time standing looking at our maps and talking about them, than walking.

Thursday Aug 29, 2013 #

run 40:46 [3] 6.1 km (6:41 / km)
shoes: Brookes Ghost

Ran around to finish my letter boxing task & do some messages in town. Paid for a bike stand, went to the shoe repairer about my climbing shoes & call in on the tourist info displays; all en route.

Step into Life group 1:00:00 [3]
shoes: Brookes Ghost

Tone up session tonight; this was a travelling session. After our warmup, we had a group of ab exercises, then travelled to the lake with our rubber resistance bands and did some travelling resisted squats and lunges. Back to the verandah for another group of ab exercises and the windup stretches.

Wednesday Aug 28, 2013 #

Unspecified 35 [4]

Rock climbing today at Mount Arapiles, easy level single pitch climbs. Led one climb, followed Neil up 2 climbs and spent some time bouldering. My arms and shoulders are pumped.

Monday Aug 26, 2013 #

Step into Life group 45:00 [3]
shoes: Brookes Ghost

Cardio max group this evening, in short sleeves! Quite a mild evening for running in many formats.

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

Friday Aug 23, 2013 #

orienteering 3:00:00 [2] ** 14.0 km (12:51 / km)

Spent the afternoon putting controls out on the One Tree Hill map for tomorrow's event. All controls out, ready!

Thursday Aug 22, 2013 #

Step into Life group 1:00:00 [3]

Tone up session, lots of shoulder strengthening with bends and veranda poles trying to stay out of the rain. Hard work!

Walking 55:00 [1]

Letter boxing around Quarry Hill for the election.

Wednesday Aug 21, 2013 #

Walking 1:00:00 [1] 6.0 km (10:00 / km)

Step into Life group 50:00 [4]

This was a tough tone up session; I'm sure I'll have sore shoulders tomorrow.

Tuesday Aug 20, 2013 #

run 30:00 [3] 5.0 km (6:00 / km)
shoes: Brookes Ghost

Short jog up & down the creek with Ilka.

Monday Aug 19, 2013 #

orienteering 1:07:00 [2] 6.0 km (11:10 / km)
shoes: innov8

Checking controls for Saturday's event, with Ilka. It's much better doing it with another person who is a very competent navigator.

Sunday Aug 18, 2013 #

orienteering 48:00 [4] 5.3 km (9:03 / km)
shoes: Innov8a-

State League event at Eppalock today. It was quite a straight forward course; made an error on the way to the 2nd control when I discovered I was at the road - too far west, but located from it easily. The next error was being unsure whether I had registered my stick at control 3, so turned back 30 m after first leaving it to make sure.

Saturday Aug 17, 2013 #

Step into Life group (Powerflex) 55:00 [2]

Another lovely stretching session, followed by good coffee in pleasant company.

Note

Did lots of shovelling of soil today; we filled and emptied the trailer 3 times.

Tuesday Aug 13, 2013 #

Bushwalk 3:00:00 [2] 16.0 km (11:15 / km)

Walked along some closed roads on the western side of the Serra Range, tried to get to Green Gap Pinnacle, but gave up because the vegetation was too thick. This was a lovely peaceful walk.

Sunday Aug 11, 2013 #

run 48:00 [3] 6.5 km (7:23 / km)
shoes: Brookes Ghost

Run with Neil on Mount Macedon. It was cool and windy, and hilly. We ran from the Sanitorium lake car park downhill along the Zig Zag track and then the Hemphill track. We only went 3.5km then turned around and ran back uphill. Mount Macedon is a great place to run! There are quite a few tracks to explore. Will have to return.

C • Will have to return 2

Saturday Aug 10, 2013 #

Step into Life group 1:00:00 [2]

Powerflex session; good stretching, followed by good coffee & good company!

Wednesday Aug 7, 2013 #

Step into Life group tempo (Time trial run) 14:14 [4] 3.0 km (4:45 / km)
shoes: ASIC nimbus

This was the regular 3km Time Trial around Lake Weeroona. Hardly anyone at the lake tonight - there had been sustained heavy rain for several hours.

Step into Life group 45:00 [3]

The other part of the session was held indoors because of the rain. This was a strength session: planks, push ups, free weights, situps, etc.

Tuesday Aug 6, 2013 #

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

Monday Aug 5, 2013 #

run 1:20:00 [3] 10.3 km (7:46 / km)
shoes: Brookes Ghost

A lovely morning ( but not too early) runon Black Mountain with Ilka. This included. Run around the summit ring track then down and around the Little Black Mountain next door. Love the cols crisp air of Canberra this time of the year.

Sunday Aug 4, 2013 #

run 26:00 [3] 4.5 km (5:47 / km)
shoes: Brookes Ghost

A short quick run in the Black Mountain reserve as it was getting dark, with Ilka. Had to focus on the ground to avoid tripping.

Saturday Aug 3, 2013 #

Bushwalk 1:00:00 [1] 4.0 km (15:00 / km)
shoes: Brookes Ghost

Walking my parents' dog , with Ceira. Lovely bushland just near Aranda.

Friday Aug 2, 2013 #

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

I value being able to walk to work & home at the end of the day. Well change came along and my job is going, so I am too. Next week is my final week in this job. I'll be travelling to Castlemaine to work & it will be hard to use the commute for exercise; the plan will be to car pool, have some lunchtime runs & try to get home in time for Step into Life sessions.

C • New job 1

C • New job 3

Thursday Aug 1, 2013 #

Step into Life group 1:00:00 [3]
shoes: Brookes Ghost

Another tone up session. We took our bands up to the lake and used them on trees & posts. Good session - arms, abs & back.

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

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