Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GM

In the 7 days ending May 23, 2011:

activity	#	time	miles	km	+m
Orienteering	3	4:22:48	14.29	23.0	610
Running	5	3:38:51	4.54	7.3
Bike - MTB	4	1:29:00
Total	12	9:30:39	18.83	30.3	610

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Monday May 23, 2011 #

8 PM

Running 24:15 [3]
shoes: asics GT-2150 #2

Run from home around Spence after getting home from airport. It started sprinkling about half way round but was pleasant. My 'upper thighs' were quite sore from the weekend but good to stretch out a bit.

Sunday May 22, 2011 #

10 AM

Orienteering race 2:45:36 [4] 13.9 km (11:55 / km) +450m 10:15 / km
shoes: Brooks Cascadia 3

NOL long distance at Livelys Bog near St Helens.

Saturday May 21, 2011 #

Event: Australian WOC Trials

10 AM

Orienteering race 21:34 [4] 3.2 km (6:44 / km)
shoes: asics GT-2150 #2

NOL sprint at UTAS campus.

Orienteering warm up/down 10:00 [3]
shoes: asics GT-2150 #2

My start was 10:17, the plane from Melbourne was delayed by fog so was over an hour late and arrived at 9:25. Off the plane, hired a car, collected bag from carousel, walked to car, drove to UTAS, ran to start with Cockies top for Scott (just missed him by 1 minute), went and registered, ran back to car and got changed. Ran to toilet. Jogged up and down for about 5 minutes, then started. Not an ideal way to prepare mentally or physically for a race.

3 PM

Orienteering race 50:38 [4] 5.9 km (8:35 / km) +160m 7:33 / km
shoes: Brooks Cascadia 3

NOL middle at Diddleum Plains.

Orienteering warm up/down 15:00 [3]
shoes: Brooks Cascadia 3

Day was starting to get cold so needed to 'warm up'. Didn't feel too bad after running in the morning.

Friday May 20, 2011 #

6 AM

Running 25:25 [3]
shoes: asics GT-2150 #2

Early morning run from home around Spence. Fun watching the sun come up.

Thursday May 19, 2011 #

8 AM

Bike - MTB 21:20 [3]
shoes: asics GT-2150 #3

Ride to work. It was only -1 but it felt so cold around my ears and hands. Should have worn a beanie, and need some better gloves.

Note: using the "Steadman Apparent Temperature as a Wind Chill" chart on the BOM site, a temperature of -1 and a wind speed of 20 km/hr equates to -8 which is how it felt.

12 PM

Running race 29:46 [4] 7.3 km (4:05 / km)
shoes: asics GT-2150 #3

ABS fun run around Lake Gininderra. Lovely day for running, and not so crowded from the start made it all the better. Really pleased with my time which was 1:46 quicker than last year, and nearly 4 mins quicker than 2 years ago. I am not sure of the accuracy of the km markers, but went through 5km in 20:03 which is a new PB by 17 seconds. Either way, it felt good.

After the initial hurly-burly I was only passed by a handful of people: a couple of guys after 1km up on the bridge, and 2 others at about 6km, and finally another in the finish shute - so I felt like I didn't fade too much. Finished in 20th position.

Running warm up/down 35:00 [3]
shoes: asics GT-2150 #3

About 20 mins warming up running to the start and up the hill to UC and back. Did a reasonable, for me, warm down too.

6 PM

Bike - MTB 23:00 [3]
shoes: asics GT-2150 #3

Ride home from work via JKP and McKellar

Wednesday May 18, 2011 #

6 PM

Running 54:00 [3]
shoes: asics GT-2150 #2

Cockies WNT at Stromlo. Organised by Bun, but no Bun, so the run was lead by Eon, with Jenny, Geoff, the dog, Devil, Lizzie, and Heffer. After about 5 minutes we got onto some single track, but it was very hard - the tracks are so smooth and sandy/dusty you don't have any depth perception. So we bailed on the single track and got back onto the fire trails. Around the northern flank of Stromlo to the north-west side, then up to the top, along the skyline for a while, then back down the eastern face to the start. Fun catching up with Geoff.

C • Sorry 2

Tuesday May 17, 2011 #

8 AM

Bike - MTB 22:10 [3]
shoes: asics GT-2150 #2

Ride to work.

1 PM

Running 50:25 [3]
shoes: asics GT-2150 #2

Run from the ABShouse to the top of Mt Painter and back.

6 PM

Bike - MTB 22:30 [3]
shoes: asics GT-2150 #2

Ride home from work.

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