Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Post

In the 30 days ending Nov 30, 2006:

activity	#	time	miles	km	+m
Cycle	5	8:05:00
Walking	6	7:10:00	10.56	17.0
Running	8	5:55:00	21.13	34.0
Weights	6	3:35:00
Orienteering	3	1:18:00	7.64	12.3		29c
Circuit thing	1	1:00:00
Total	18	27:03:00	39.33	63.3		29c

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Thursday Nov 30, 2006 #

Cycle 1:25:00 [4]

Rode up to nana's house. Strong wind, but with me for most of the way.

Wednesday Nov 29, 2006 #

Running warm up/down 10:00 [2]
shoes: New Balance 1221

with stretches etc on star swamp run

Running long 55:00 [3]
shoes: New Balance 1221

along nth beach road, around star swamp, back home via carine HS

Tuesday Nov 28, 2006 #

Running warm up/down 15:00 [2]
shoes: New Balance 1221

before and after fartlek session.

Running tempo (Fartlek) 40:00 [4] 8.0 km (5:00 / km)
shoes: New Balance 1221

Beach session with Toomey. Crazy tornado-ish storm weather...sand whipped my ass and blinded my eyes. Nice tough session.
2 x 6min fast, 2min slow north on the bitumen to scarborough.
3 x 6min fast, 2min slow south on the sand, finished at city beach.

Weights (upper body) 40:00 [3]

Biceps, Back, Abs...

Walking 1:30:00 [2]
shoes: New Balance 1221

Sunday Nov 26, 2006 #

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: New Balance 1221

Around Carine OS with dad and valentin. Kept it mostly casual, with some varied speed.

Saturday Nov 25, 2006 #

Orienteering race (Summer Series - Medium) 25:40 [5] 6.0 km (4:17 / km)
shoes: New Balance 1221

What the...? I got 17 controls and was supposed to get 15! Strategy apart from that was good.

C • 17? 2

Weights (upper body) 40:00 [4]

Chest - 3 exercises x 4 sets of 10-12
Shoulders - 3 exercises x 3 sets of 10-12

Running warm up/down 25:00 [2]
shoes: New Balance 1221

...before and after the summer series event.

Walking 1:00:00 [2]

Topped up the pod, walked to karrinyup shops.

Friday Nov 24, 2006 #

Note

Felt like my body was vulnerable and trying to fight flu so took it easy. Did some Ab work

Thursday Nov 23, 2006 #

Cycle 1:45:00 [4]

Rode into the city in the avo against a strong wind, then against a stronger wind out west to subi, along floreat boulevard, to the coast. Flew home going north along the coast in about 30min!

Wednesday Nov 22, 2006 #

Running long 55:00 [3] 9.0 km (6:07 / km)
shoes: New Balance 1221

Same run as last week to old scarborough high site. Old man ken dropped out, Valentin and i soldiered on.

Walking 1:00:00 [2]

Tuesday Nov 21, 2006 #

Circuit thing tempo (body workout - resistance) 1:00:00 [4]
shoes: New Balance 1221

Mate Sam is training up for the TRG and is holding some crazy army type sessions on sorrento beach. Did a set of about 20 x 50m sprints combined with push ups and squats; some hill runs with lunges thrown in; a mean ab workout on the grass; and an intense boxing session with gloves and pads...phew

Monday Nov 20, 2006 #

Weights (upper body) 30:00 [3]

Biceps - 3 exercises x 3 sets of 12
increased weight on db curls
Abs - 3 exercises

Sunday Nov 19, 2006 #

Cycle 1:45:00 [3]
shoes: New Balance 1221

Went in to the city to see the Redbull air race, rode around kings park and the swan.

Saturday Nov 18, 2006 #

Orienteering race (Summer Series - Medium) 20:34 [5] *
15c shoes: New Balance 1221

Much better this week! Came 2nd to Sten by 19 seconds. A little too good considering my immediate aims to only progress personally instead of competitively. Both can come later. As long as i continue to stay under 26-28 minutes and eliminate indecision for the next 3 weeks i'll be happy. I largely credit this run to a couple of new strategies i employed and as a result i came up with a course plan relatively early.
Navigation was good, but I felt like i wasn't running that fast. If i were to run a 5ker with the marathon club i'd be struggling to get under 19min at the moment. So i'll keep progressing with my fitness at a natural rate. Good signs for now tho.
I was sharing the same controls with Oscar in the middle of the course and only overtook him at my 9th control, that kid is a blitzer! I wish i was that fast when i was 12!

C • well done 2

Running warm up/down 15:00 [2]
shoes: New Balance 1221

before and after the summer series

Friday Nov 17, 2006 #

Cycle (short, varied speed) 1:00:00 [4]

Morning session - south to herdsman lake, through scarborough hills, back home

Weights (upper body) 30:00 [3]

Triceps - 2 exercises x 4 sets of 11-13
Abs - sit ups 3 x 30
- stomach hold in 3 x 50 sec
- core raises 3 x 15

Thursday Nov 16, 2006 #

Running long 1:00:00 [3] 10.0 km (6:00 / km)
shoes: New Balance 1221

Cruisy paced run with old man Ken. Went around karrinyup country club, lake gwelup, up old scarborough high hill then back home. Shins felt vulnerable towards the end, ice manage.

Weights (upper body) 45:00 [4]

Shoulders - 3 exercises x 3 sets of 12
Chest
- Superset (push ups, alt dumb bell press) x 3 sets of 12
- incline press 3 sets of 12
- bench 3 sets of 10-12

Wednesday Nov 15, 2006 #

Cycle 2:10:00 [3]

Rode south to city via herdsman lake, canning bridge on the swan then back home. No wind, nice temperature, tho i ran out of water.

C • Hi ya mike. Craig mentioned yo... 2

Tuesday Nov 14, 2006 #

Walking 1:00:00 [1]
shoes: New Balance 1221

Dog's keeping me busy, morning stroll. Damn it was hot!

Weights (upper body) 30:00 [3]

I'm not sure if upper body strength conditioning has any merits with improving orienteering, i just do it anyway.
Biceps - 3 exercises x 3 sets of 14
Abs - 2 exercises x 3 sets of 15 / 30

Running tempo (Fartlek) 40:00 [4]

Beach running with Toomey - 4 x 5min hard, 2min soft
+ 10 min W/up
First dune running in a while. Felt as tho a bit of fitness is lacking but at least body is holding up, no flaring up of any previous injuries. Good signs.

Monday Nov 13, 2006 #

Walking warm up/down 1:30:00 [1] 10.0 km (9:00 / km)
shoes: New Balance 1221

2 walking days in a row, very lame. Day of exercise sacrificed from having too many drinks last night, hmm, was not planned at all. Positive - I've been feeling a little uneasy recently on runs in temperatures i'd traditionally class as mild...so to further adjust my body from it's european-ness back into the aussie environment i went for a long walk in the middle of the day, about 31 degrees. Didn't help the hangover tho.

Sunday Nov 12, 2006 #

Walking warm up/down (recovery) 1:10:00 [1] 7.0 km (10:00 / km)
shoes: New Balance 1221

Walked the dog, listened to iPod.

Saturday Nov 11, 2006 #

Orienteering race (Summer Series) 31:46 [5] * 6.3 km (5:03 / km)
14c shoes: New Balance 1221

Medium course - 1st event of the series, got my ass kicked by other speedsters! Not to worry, historically i always start this series on an average note. Some very poor decision making in 'course planning', some good old fatigue contributing to 2 minor parallel errors, and too much indecsiveness in general. Positives - Good to know where i'm at and how much work i have to do. I love the style and the challenge of the metro series, in that you get to choose which controls to get. Where quick thinking is downgraded with the easier street based route choices it's made up for with the need to constantly think about planning which controls to get, the variations are endless. Aims - Personally i'm not too worried about competition right now, more focused on aiming for a finish time of 26-28 minutes over the next 3 events. Internal competiveness is more important than external competiveness at this stage, personal progress and development. Will re-assess aims in a month. Need to resume speedwork from this week.

C • Missing control 4

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