Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SusC

In the 30 days ending Apr 30, 2011:

activity	#	time	miles	km	+m
Running	19	7:56:53	21.62	34.8
Cycling	7	5:20:00	7.61	12.25
stretching	14	4:40:00
Orienteering	5	4:00:36	2.92	4.7
Strength&Conditioning	7	2:42:51
Deep Water Running	2	40:00
core stuff	1	17:30
Recovery minutes	1	2:15
Total	48	25:40:05	32.16	51.75

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Saturday Apr 30, 2011 #

10 AM

Running warm up/down 10:00 [3]
shoes: Brooks Defyance

plus some run throughs

11 AM

Running race (Aus Sprint) 18:33 [5]
shoes: Brooks Defyance

Mandjar Bay. No real mistakes, just 10secs perhaps in poorer route choice on #4 and 6. Think I am just slow. Also struggled with reading detailed garden beds at end...next sprint I am just going to ignore trying to read all the fiddly bits that you should get disqualified for entering because it seems that everyone else just runs through them anyway and noone ever gets in trouble!

Drug testing fun after. Seems that those who did well on Easter Saturday all got rewarded. Drug testing procedure just part of life, but in hindsight prolly should have complained about my chaperone as he just wasn't the right kind of person for the job. Luckily he went home after a while and left me in the charge of a much nicer drug lady:) And I sucked anyway, as I was too dilute, twice. So we finally left the event at 3pm after it was all packed up and everyone had gone...that is except for other people waiting for certain other too dilute people:)

6 PM

Running warm up/down 8:00 [3]
shoes: Brooks Defyance

Finally got my warm down when got to York. Lach dropped me off on the way in to the CP.

Friday Apr 29, 2011 #

7 AM

Running 28:00 [3]
shoes: Brooks Defyance

At Fernhook falls. Running on the dirt roads plus some drills.
6 x runthroughs
2 x skips
2 x feet/bum
6 x side steps

8 AM

stretching 10:00 [2]
shoes: Brooks Defyance

a little bit after running

Thursday Apr 28, 2011 #

Note

Saw the Gap and the Blowholes at Albany. Could have watched for a long time as I LOVE waves but the weather was inclement. Made Lachlan crouch behind a rock with me through one shower at the Blowholes. Really good bakery at Denmark. YUM!

C • I love waves too :) 1

5 PM

Running 28:00 [3]
shoes: Brooks Defyance

At Fernhook falls with Jenny, before camping. A pretty place.

6 PM

stretching 15:00 [2]

In the dining shelter.

Wednesday Apr 27, 2011 #

Note

Stirling Ranges & Porongorups. Bluff Knoll in the fog in the morning. Castle rock after lunch dodging showers. Both were good:)

Tuesday Apr 26, 2011 #

Note

Driving. Went past a whack doodle adventure playground at Katanning but wasn't feeling like playing at the time. It was over run with locals.

Monday Apr 25, 2011 #

9 AM

Orienteering race (Easter Day 3) 57:32 [4]
shoes: Old Jalas

OH DEAR on #1. Control in flat, green with no close attackpoints so chose a route that went via open faster forest but then hurried off the attack point and came in a wrong angle...found the big boys' control #4. Backed out to have another go but 5mins gone straight away. #2 not a lot better, still hadn't learned to go straight and had trouble relocating. 2 mins more. Better after but took some wide routes to 3 and 4 to avoid the green (maybe should have gone straight and got back on the horse!). Race was back to normal after about #9...did the 2nd half well.

Sunday Apr 24, 2011 #

9 AM

Orienteering race (Easter Day 2) 1:19:10 [4]
shoes: Old Jalas

First part of course open and did it well until #11, then started getting tired. Lost a little at #3 when tried a short leg without a plan, then a bit more getting in to 11 which wasn't mapped the way I expected. Long leg to #15 could have been done more aggressively with a bit more climb. Lost 2 mins at #18 which was annoying... must have hurried in to the green from something that wasn't my attackpoint after all and then had to deal with the green, relocate and then still couldn't get the control circle to work for me. Tracy caught me just after, 2 controls from the end.

3 PM

stretching 30:00 [2]

Saturday Apr 23, 2011 #

9 AM

Orienteering race (Easter Day 1) 34:58 [4] 4.7 km (7:26 / km)
shoes: Old Jalas

More good fun, rocks in low vis light green with barerock patches...also suited me. Caught Kathryn/Aislinn part way to 6 and then was with until end when Kathryn bolted the last couple. Navigated well although was fighting the distraction of the girls a bit. Got slightly stuck in the green going in to #9 so chose a wide exit but went a bit wider than needed to.

9 PM

stretching 30:00 [2]

Right before bed as was a full afternoon. Didn't sleep well after though:(

Friday Apr 22, 2011 #

12 PM

Running warm up/down 15:00 [3]

before and after

1 PM

Orienteering race (Easter Prologue) 14:21 [5]
shoes: Old Jalas

Good fun, lots of direction changes and lots of rocks but good visibility and runnable...suited me.

4 PM

stretching 30:00 [2]

Thursday Apr 21, 2011 #

9 AM

Running warm up/down 16:18 [3]
shoes: Brooks Defyance

To bottom of Woolner Hill. Looped in the opposite way to usual.

Strength&Conditioning (drills) 15:21 [3]
shoes: Brooks Defyance

Various.

stretching 30:00 [2]

at home after

Tuesday Apr 19, 2011 #

6 AM

Running 18:08 [3]
shoes: Brooks Defyance

To gym (pack).

Strength&Conditioning 25:00 [4]

Deck of cards:
reverse lunges
sit outs
skipping
the one where you pull it up to your chin from low down...
Was Mr Instructor today, so slower and easier than usual but probably better for me atm.

6 PM

Cycling (commute) 40:00 [3]

Finally took my bike home from work. Started to get dark but such a lovely cool and clear evening. Dry season is totally here:)

8 PM

stretching 35:00 [2]

Really thorough stretch. Hamstrings sore/tight, esp R side.

Monday Apr 18, 2011 #

6 AM

Running warm up/down 24:15 [3]
shoes: Brooks Defyance

To the bottom of Bishop St (12.42) and home from the hill top after (11.33).

Running hills 5:09 [4]
shoes: Brooks Defyance

4 x hills:
1.18
1.17
1.17
1.17
Aim was to use my core to get up the hill rather than legs.

Running (recoveries) 4:55 [3]
shoes: Brooks Defyance

Downhills:
1.38
1.42
1.35

Sunday Apr 17, 2011 #

7 AM

Running hills (walking!) 18:00 [3]
shoes: Asics Gel1140

Trying my legs out. Ten times up and down the lane opposite the primary school. Thought the dog at the top might bark but eventually it got bored and went away.

Running 12:04 [3]
shoes: Asics Gel1140

After walking, ran home from near the old Chinese cemetary on Tiger Brennan, below Woolner Hill. Energy improved a lot from yesterday though not 100%.

8 AM

stretching 25:00 [2]

At home, trying to make my muscles happy.

6 PM

Note

Intended to go to Klaus's group and take it easy but in the end stayed home to plant a tree instead. Heavy work!

Saturday Apr 16, 2011 #

Note
(sick)

Still more lying around for much of the day....went for a short walk with Lach around to the shops in the morning for the paper but it was tiring enough. Felt bit more energetic in the arvo but not enough to go outdoors. Wanted to eat more today, mostly wanted salty stuff.

Friday Apr 15, 2011 #

Note
(sick)

Stomach virus........sigh! A boring day.

Thursday Apr 14, 2011 #

Note
(sick)

Back at work. Feeling better but not great.

C • good to hear 1

Wednesday Apr 13, 2011 #

Note
(sick)

Food poisoning? Ugh!

C • Oh no! 2

Tuesday Apr 12, 2011 #

6 AM

Strength&Conditioning 20:00 [4]
shoes: Asics Gel1140

10 mins of 15secs on/off:
burpees
skipping
clean + press 10kgs

then 10 mins of 15 secs on/off
suicide drills
ladder drills
bear crawl
This got a bit more chaotic than the first 10 mins because of trying to swap spaces so much so got more recovery than what was needed.

Cycling (commute) 47:00 [3]

To work via gym. Def dry season, persistent easterlies have begun.

Monday Apr 11, 2011 #

6 PM

Cycling (commute) 25:00 [3]

To gym and back

Strength&Conditioning 25:00 [3]

5x(5L+5R) with 'heavier' weights (still 8-10kgs for me):
leg pistols
military press
rows
leg swing/waist pivot
can't remember

5 x 5m power wheel back & forward (supposed to be further but I skimped!)

Sunday Apr 10, 2011 #

7 AM

Orienteering 54:35 [4]
shoes: Asics Gel1140

Long/Hard course at Durack (Palmerston). First 2/3 streets, last 1/3 bush. Not much thinking needed for the streets part but compass would have been handy in the bush. Went direct through the marshy stuff to #11 but then faffed around at the end of the leg and had to go out until could see the road intersection and come back in. Still couldn't get it so then headed east to the boulder and came back from there. Got it that time, but still didn't feel like it was right in relation to the boulder. Then went to #12 via #10, as thought might be better to go back through the marsh the same way I'd come, but Lach reckoned it was fine going straight.

Ran hardish to start with, but really needed to pee which was v uncomfortable...but then the feeling went away...where does it go!?

Very busy helping after got back, probably biggest event in my time up here, in terms of quantity of results blocks.

C • I've wondered that myself! 2

Saturday Apr 9, 2011 #

7 AM

Running 20:54 [3]
shoes: Asics Gel1140

To bottom of Woolner hill and back plus some bits of running b/w drills/exs.

core stuff (drills/exs) 17:30 [3]
shoes: Asics Gel1140

Spent a while on each thing before jogging to the next thing.
railing jumps 4.52
cross overs 4.39
triple jumps 4.32
high knees 3.34
Includes lots of walking time.

8 AM

stretching 20:00 [2]

at home. Luckily the sorest bits aren't used for running.

5 PM

Running warm up/down 20:00 [3]
shoes: Brooks Defyance

8 laps of jog + run throughs at various points in time

Running race (800m) 2:51 [5] 0.8 km (3:34 / km)
shoes: Brooks Defyance

Felt a bit awkward again this week. Laps 1.23, 1.28.

6 PM

Running race (1500m) 5:48 [5] 1.5 km (3:52 / km)
shoes: Brooks Defyance

Felt easier than 800. Laps 1.06(300),1.34,1.37,1.32

Friday Apr 8, 2011 #

Note

I am having a REST day!! Woohoo! Some bum muscles sore from doing skaters yesterday at gym but expected that.

Thursday Apr 7, 2011 #

Note

Body didn't seem very alert this morning....maybe yesterday was too low carb.

5 AM

Running 17:53 [3] 3.2 km (5:35 / km)
shoes: Asics Gel1140

run to gym. thought I was feeling quick but time suggests exact opposite!

6 AM

Strength&Conditioning intervals 17:30 [5]

Tough class, I was slow at everything it seemed so got next to no recovery.
10 x
5 burpees
10 push press
15 mountain climbs
20 skaters (10L/R)
starting every 2 mins.

Recovery minutes 2:15 [3]

averaged approx 15 secs recov b/w sets

7 AM

stretching 5:00 [2]

at bus stop

4 PM

Cycling (commute) 45:00 [3]

To Marrarra via a visit to Kristina's in Wagaman.

6 PM

stretching 20:00 [2]

Lachlan's group hadn't even started when I got there so I had heaps of time to do nothing while I waited:)

Wednesday Apr 6, 2011 #

Note

2 bacon/egg s/ws are enough to stop a person wanting morning tea or lunch!

C • Protein does make you feel full for longer! 6

6 AM

Running long 1:09:07 [3] 12.0 km (5:46 / km)
shoes: Asics Gel1140

To work, with pack, the Winnellie route. Seemed a bit of a long way but used the fundraiser bacon and egg sandwiches for Relay 4 Life as a carrot. Stopped as soon as I got to the sandwich stall, once inside the gate:)

7 PM

Deep Water Running 20:00 [3]

alternating longs & shorts, 30/90

Tuesday Apr 5, 2011 #

6 AM

Cycling (commute) 47:00 [3]

To work via the gym.

Strength&Conditioning 35:00 [4]

Deck of cards with no recovery:
sit outs
lunges
skipping
rows to chin

6 PM

Deep Water Running 20:00 [3]

alternating big/little, 30/90 paces

7 PM

stretching 10:00 [3]

legs a bit tight after being in the pool...

Monday Apr 4, 2011 #

5 PM

Cycling (commute) 39:00 [3] 12.25 km (3:11 / km)

Home from work via the gym.

6 PM

Strength&Conditioning 25:00 [4]

25 mins working through 8 exs with no recovery:
10 swings
10 pushups
10 chest pulls
5 each sidesplit squats
10 deep squats
5 each side push press
5 each side rows
inching

Sunday Apr 3, 2011 #

6 PM

Running warm up/down 15:00 [3]
shoes: Brooks Defyance

warm up, drills, warm down

Running (fartlek) 30:00 [4] 6.3 km (4:46 / km)
shoes: Brooks Defyance

At the track, with Klaus's mob.
5 laps easy run, doing straights @ 3k pace
5 laps @ 1/2 marathon pace (10m easier jog b/w laps)
5 laps run, doing straights @ 1500m pace

A good amount of ex. Last set hard but made easier by running with someone. Apparently I have very quiet feet?!

8 PM

stretching 10:00 [3]

used the time to look at maps:)

Saturday Apr 2, 2011 #

Note

Everyone seemed to be feeling like they were doing good times tonight.....in hindsight pretty sure it is because of the weather. Was only 26c at 6pm!

5 PM

Running warm up/down 25:00 [3]
shoes: Brooks Defyance

warm up laps, run throughs, various bits & pieces of recovery laps & warm down.

Running race (800m) 2:50 [5] 0.8 km (3:32 / km)
shoes: Brooks Defyance

Felt easier than the last 2 weeks. Made my legs take smaller steps.
laps: 1.22,1.30

6 PM

Running race (5k) 21:04 [5] 5.0 km (4:13 / km)
shoes: Brooks Defyance

Big field tonight. Ran very neatly until about the 3k mark and then legs started to slow down and I bet I looked sloppier. But overall very happy, as did not expect to get very near 21mins and was still thinking running speed would be around 21.40.

laps:
46
1.39
1.38
1.40
1.43
1.42
1.41
1.41
1.44
1.44
1.46
1.44
1.37

8 PM

stretching 10:00 [3]

you can read while stretching:)

Friday Apr 1, 2011 #

5 AM

Cycling (commute) 1:17:00 [3]

Home to Marrarra (35) and to work after track (42).

6 AM

Running warm up/down 15:35 [3]
shoes: Asics Gel1140

3 laps warm up, 4 long run throughs, drills, 1 lap warmdown.

Running intervals 17:46 [4] 4.0 km (4:27 / km)
shoes: AirZoomVomero3+

4 x 1k @ 10k pace, 1 lap run recovery (not jog):
4.24
4.27
4.25
4.30
(running in lane 3)

C • great session! 4

Running (recoveries) 6:43 [3] 1.2 km (5:36 / km)

400m recovs at more than a jog:
2.13
2.15
2.15
(running in lane 3)

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