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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SusC

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Orienteering9 8:15:21 36.59(13:32) 58.88(8:25) 655
  Running17 6:00:10 5.34 8.6
  Cycling7 4:09:00
  stretching8 1:30:00
  Deep Water Running2 45:00
  swimming2 42:00
  Strength&Conditioning1 15:00
  Recovery minutes1 9:40
  Total38 21:46:11 41.93 67.48 655

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Monday Apr 30, 2012 #

Note

Magela floodplain field work.

Sunday Apr 29, 2012 #

Note

Magela floodplain field work.
5 AM

Running 33:00 [3]
shoes: Asics Gel1160 pairB

Run down to Jabiru lake and around it in the dark, with torch. Nice except for the pesky little cane toads on the path. Gets light here about half an hour earlier than Darwin.

stretching 10:00 [2]

Saturday Apr 28, 2012 #

Note

Magela floodplain field work.

Friday Apr 27, 2012 #

Note

Magela floodplain field work.
5 AM

Running 15:00 [4]
shoes: Asics Gel1160 pairB

run throughs, drills, plus 6 x approx 150m between light poles

Running warm up/down 17:00 [3]
shoes: Asics Gel1160 pairB

6 AM

stretching 10:00 [2]

Thursday Apr 26, 2012 #

Note

Magela floodplain field work

Wednesday Apr 25, 2012 #

6 AM

Note

Walked to work 2 hr 02 to do various odd jobs. Lovely cool & quiet morning.
1 PM

Note

Out to Jabiru for field work.

Tuesday Apr 24, 2012 #

5 PM

Cycling (commute) 37:00 [3]

to Klaus' at Dripstone cliffs
6 PM

Running warm up/down (fartlek) 15:00 [3]
shoes: Asics Gel1160 pairB

laps of the buckets laid out in a loop, fast at red, medium at yelow, slow at blue. Did 8 mins, then a break, then went the other direction.

Running 9:37 [3]
shoes: Asics Gel1160 pairB

3 x easy jog along the cones to the bottom of the slope

Running 6:50 [5]
shoes: Asics Gel1160 pairB

3 x fast effort back from the bottom of the slope: 2.19,2.17,2.14, racing John.
Felt kinda stuffed at the end of each one. Break for 1-3 mins before starting next one.

Sooper dooper dinner at ours after with Zoe, Daniel and Daniel's frozen fruit machine.
11 PM

stretching 10:00 [2]

Monday Apr 23, 2012 #

8 PM

stretching (foam roller) 15:00 [2]

legs....ow!

Strength&Conditioning (knee/hip exs) 15:00 [3]

haven't done these for ages and knee is super crunchy atm so maybe these will help?
9 PM

stretching 10:00 [2]

Sunday Apr 22, 2012 #

8 AM

Orienteering (street O) 55:17 [3] 10.2 km (5:25 / km)
shoes: Asics Gel1160 pairB

Long course, armchaired by JP, organised by Andrew S, starting from Driver PS. A few frustrations due to very basic control descriptions but got around mostly ok. Andrew did a good job to make the event happen as well as it did, no thanks to all of us 'old hands' who had disappeared off the Qld for Easter. Mostly overcast but not much breeze so rather sticky.

Saturday Apr 21, 2012 #

10 AM

Note

Helping at the Activate NT expo. Lachlan went off to burn Lok Cabay so he missed the pole dancers.
C • Only in the Territory 1

Friday Apr 20, 2012 #

5 AM

Cycling (commute) 33:00 [2]

to track, on the footpath as red flashy has died
6 AM

Running warm up/down (warmup) 12:00 [3]
shoes: Asics Gel1160

3 laps warmup plus drills, runthrus

Running intervals (300s) 15:23 [4] 3.6 km (4:16 / km)
shoes: Asics Gel1160

4 x 300s @ 3k pace: 67,66,70,77
4 x 300s @ 5k pace: 79,79,79,76
4 x 300s @ 10k pace: 87,81,83,79
100 walk recov b/w ints (approx 65secs), 3 mins recov b/w sets

Recovery minutes 9:40 [2]
shoes: Asics Gel1160

9 x 100m walk recovs
8 AM

Running warm up/down (warmdown) 8:00 [3]
shoes: Asics Gel1160

Running around a bit after Bin dropped me home.

stretching 10:00 [2]

in the park
9 AM

Cycling (commute) 30:00 [3]

Bits of riding: Home, Larrakeyah for grant writing course, city, home, Pool, home.
5 PM

swimming 20:00 [3]

Zoe & I went to the pool and chilled for a bit watching the swim squad kiddies races and then figured we ought to do some laps...

Thursday Apr 19, 2012 #

Note

walk to work, 2hr10.

Wednesday Apr 18, 2012 #

6 AM

Deep Water Running 30:00 [3]

dodging swimmers in the rec lanes
5 PM

Cycling (commute) 25:00 [2]

to/from Lake Alex for R&W
6 PM

Running race (5k) 22:20 [4] 5.0 km (4:28 / km)
shoes: Asics Gel1160

First half at 4.45/km pace?, second half at approx 4.10/k

Tuesday Apr 17, 2012 #

5 PM

Cycling (commute) 42:00 [2]

to Klaus' at Dripstone Cliffs
6 PM

Running warm up/down (warmup) 10:00 [3]
shoes: Asics Gel1160 pairB

jog on the grass

Running (fartlek) 12:00 [4]
shoes: Asics Gel1160 pairB

around the loop of cones, running fast between the red buckets, other bits of skipping, running backwards, etc as desired

Running intervals 10:00 [4]

4 x run down to the stack, easy pace, hard on the way back. Good recovs b/w each. Felt fast and easy, kept shoes on until last one as don't want blisters right before rogaine! Very enjoyable session.

Dinner after at home with Zoe, plus icecream. Yummmm.

Monday Apr 16, 2012 #

6 AM

swimming 22:00 [3]

Quickly, before work. Arghhh start of a super busy period. Holidays over:(

Sunday Apr 15, 2012 #

9 AM

Orienteering race (NOL Collins Ck Qld) 1:27:49 [4] 10.5 km (8:22 / km)

Hagaby, 3 loops then short common loop. Had worried that this would be a really yucky grassy/lantanay race but was not all that bad once I learnt how to deal with the lantana (don't bother going around to avoid because it's the same all over, plus look for animal tracks along the big creek). Also rather cool, damp & drizzly rather than dry, dusty & scratchy. Running alone for first two loops, though saw Aislinn (going in opposite direction to me?) part way into my third loop. Had fairly clean run up to here but then lost a couple of minutes at the checkpoint on the depression in the green and Aislinn & Jas passed me. Began the final loop just behind A & J, along with some M20Es, and the whole bunch of us ran every which way all around on the spur looking for the first of the final loop. Eventually went out to the track to try to come in off bend, arrived in to the lower 'clearing' with 2 antmounds and worked it out, leading the rest of us ...but seems odd that so many were having trouble with it so think something suspect there. In a slightly scrappy train on the next couple, a bit slow heading up the hill but nailed the antmound on the other side and got to the finish just a head of Jas. Left event in a hurry as soon as Zoe & Lach finished to get to airport...

Saturday Apr 14, 2012 #

10 AM

Running warm up/down 15:00 [3]
shoes: Asics Gel1160 pairB

A bit before and after
11 AM

Orienteering race (NOL sprint Kelvin Grove) 16:48 [4] 2.5 km (6:43 / km)
shoes: Asics Gel1160 pairB

Fun, required careful map reading, missed a couple of route choices but got entry into my control circles ok and always knew where I was headed, which wasn't a given for everyone.
3 PM

Running warm up/down 15:00 [3]
shoes: Asics Gel1160 pairB

A bit before and after

Orienteering race (NOL sprint St Lucia) 20:04 [4] 2.6 mi (7:43 / mi)
shoes: Asics Gel1160 pairB

Rather chaotic sprint race with lots of narrow passages and a couple of underpassy bits that were hard to digest on the map. Mis-navigated from 9-10 by jumping ahead with my thinking, to think that I was elsewhere to where I really was, and navigating accordingly. Worked it out when there was no control where I wanted one to be, and had to go back....1min 30? 26 controls perhaps a bit much, was more like a short middle distance. Well, not bad, just different I guess.

Friday Apr 13, 2012 #

10 AM

Running 17:00 [3]
shoes: Asics Gel1160 pairB

Easy run on grass at Gatton UQ campus, incl 5 mins of to/fro faster bits.

stretching 10:00 [2]

after my run

Thursday Apr 12, 2012 #

Note

At CSIRO all day

Wednesday Apr 11, 2012 #

10 AM

Orienteering long (The Cascades Qld) 2:01:00 [3] 8.1 km (14:56 / km)

Went out with Jenny, on her map, taking turns to do map memory on legs. Was fun, though needed an extra look/advice in order to find most of my checkpoints. Got tired towards the end so did the last couple just normal. Really fun day though.

Tuesday Apr 10, 2012 #

6 AM

Note

Walk with mum 75 mins

Monday Apr 9, 2012 #

9 AM

Orienteering race (Easter Day 3 Rosenthal Ck) 46:54 [4] 5.4 km (8:41 / km) +210m 7:16 / km

Good, sensible, clean run. Loved the area, rocks were friendly to read and forest not particularly heavy. Didn't feel particularly stuffed, even up the hills, which was nice:). Got a bit upset at the end though, when they told me that I'd mispunched as my 2nd last did not register me punching! Think I wouldn't have minded so much if it wasn't the last day, and virtually the last control, and I hadn't done well....Anyway, after my visit to the rego van to document my issue I was resigning myself to finally falling victim to the SI system's short-coming of not registering 'too-fast' punches (despite giving the beep & flash) and went to get my block to stick my mp on it, when I got told the unit was faulty and I could have a real time after all. Overwhelming relief!

Not sure where the 2nd place overall came from. Error free runs always help of course, maybe more people than usual were falling in the error basket? Perhaps it was just my kind of terrain...anyway, a nice surprise after my March NOL efforts:)
10 AM

Running warm up/down 10:00 [3]

To start and a bit after finishing

Sunday Apr 8, 2012 #

10 AM

Orienteering race (Easter Day 2 Shanty Gully) 1:32:05 [4] 11.1 km (8:18 / km) +290m 7:20 / km

About the most unenjoyable long race I've done, mainly on account of stinging legs from the prickles abrasions from the prickles stuck onto our pants right from the word go. Actual course ok, largely spur gully, although with some thick crappy areas best avoided on account of thick lantana. Luckliy I opted for the track option on the 8-9 long leg rather than the up-and-over-the-hill-thu-the-lantana-patch route, partly as I'd seen Qld girls on the road route as I ran the road in the opposite direction to #5, and it also looked like a better route for me anyway as less climb and more thinking time. Our water ok but boys ran out, they had some massive finish times...not sure what km rates the course planner thought we were actually all capable of? Lucky for the organisers that it was only 30c, could have easily been hotter and water running out even sooner.

No real errors, overshot #9 slightly as not confident as to which subtle gully was which and where the junction in the control circle actually was on the ground & slow to #10 having trouble concentrating because of the prickle field on top of the ridge there. Collected Vanessa (a long leg victim) at #11 which I did well but then ran wide on way to #12 and was collected by Rachel E, then the 3 of us in a train to the finish for the last km and a bit.

Running warm up/down 15:00 [3]

To the start including going back to get our chest numbers. And a bit after finishing to calm down from the prickles.

Saturday Apr 7, 2012 #

9 AM

Orienteering race (East Day1 Over the Border) 38:16 [4] 4.6 km (8:19 / km) +120m 7:22 / km

Reasonable run overall, tho slow to #1 as went wide through rocks and knolls to avoid green but green really quite ok. Caught by Bridget by #4 (started 2 mins behind) and then were somewhere near each other the rest of the way, collecting Rachel W at #7. Forest a bit junky but visibility not too bad. A bit slow 3-4, not many features to read so more aggressive would have been fine. Took a little while to get comfortable with map actually as not always sure where I was 1-2 and #2 seemed a bit weird regarding slope/height/contour spacing. So was a bit cautious with routes and did a bit more feature-hopping than absolutely necessary as thought relocating might be difficult if lost contact.

Running warm up/down 20:00 [3]

Whole way to the start as running a bit late. Plus after finishing with V.

Friday Apr 6, 2012 #

6 AM

Running 13:00 [3]
shoes: Asics Gel1160 pairB

From motel, bit of a run in a grassy park near the Ipswich showgrounds, incl a couple of faster bits. Nice dewy morning! Had a win with a macadamia tree on the footpath:).
11 AM

Running warm up/down 15:00 [3]
shoes: Asics Gel1160 pairB

Before and after

Orienteering race (Wilmot's Waterholes) 17:08 [4] 2.3 km (7:27 / km) +35m 6:55 / km

Easter Prologue, sprint in wooded granite area alonside creek. Took it easy, thought it better to be a bit slow but to know where I was. Saw Aislinn (started 1 min after) going out of #5 (a dog leg) and passed by her around # 12 but then she got the wrong fence crossing after the spectator control at #14 so alone for the rest. Happy with nav, just a tad hesitant on #19 as couldn't see boulder.

Thursday Apr 5, 2012 #

6 AM

Deep Water Running 15:00 [3]

at home

Wednesday Apr 4, 2012 #

6 AM

Cycling (commute) 40:00 [3]

To work, via my running hill at Berrimah
7 AM

Running 17:00 [3]
shoes: Asics Gel1160 pairB

Ten mins of fairly easy ups & faster downs on my Berrimah hill, plus some faster to/fro between markers on the flat bit at the top.
5 PM

Cycling (commute) 42:00 [3]

home from work

Sunday Apr 1, 2012 #

6 PM

Running 37:00 [3]
shoes: Asics Gel1160

Evening jog with Zoe & Lach, from home through Vestey's Lake, past museum/school & through Bot gdns. Definately dry, even a bit of breeze. Pizza and 1976 WOC video after:)

First meeting of new TEO committee today, went better than I expected.
9 PM

stretching (foam roller + stretches) 15:00 [2]

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