Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: SusC

In the 31 days ending Mar 31, 2010:

activity	#	time	miles	km	+m
Cycling	15	12:38:00
Running	15	8:57:22	43.94	70.71
Orienteering	4	3:20:58	8.82	14.2
Aqua class	4	3:15:00
Strength&Conditioning	3	2:15:00
Total	40	30:26:20	52.76	84.91

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Tuesday Mar 30, 2010 #

7 AM

Running (26.6/24.5) 27:34 [3]

Around roads and tracks in Berrimah farm. Included two short sets of drills.

Monday Mar 29, 2010 #

7 AM

Cycling (commute) 36:00 [3]

Home to Berrimah...so muggy!

C • The sleeping bag 2

6 PM

Cycling (commute) 37:00 [3]

Berrimah to home. Left work late so had to go out the side gate. Awesome sunset colouring of clouds in the east with a rising moon. Gloriously bright pink billowy pillows that I had to keep turning around to look at while trying not to ride off the path.

Sunday Mar 28, 2010 #

7 AM

Running warm up/down (27.5/25.2) 32:31 [3] 5.45 km (5:58 / km)
shoes: AirZoomVomero3+

Around to the short hill via the Stuart Pk loop as far as the oval, then on the bike path further around to Dinah Beach Hill Rd (16.31). Home after through the park and on Gothenberg Cres to get back to the oval (16ish).

Running hills (short hills) 15:12 [4]
shoes: AirZoomVomero3+

6 x full slope (approx 110m): 34,33,31,30,29,32
recov: 48,53,56,55,55,80
6 x upper slope (approx 55m): 16,15,15,14,14,14
recov: 57,52,52,55,56

Legs found it v hard to get moving at first. Should have done more recov on the first batch of hills. Second lot felt a little better with much more recov proportionately though still not wonderful.

Saturday Mar 27, 2010 #

8 AM

Aqua class 50:00 [3]

At Parap. Combination of upper body stuff with foam dumbells and fairly easy running.

Thursday Mar 25, 2010 #

6 AM

Running (26.0/23.7) 25:33 [3] 4.5 km (5:41 / km)
shoes: Asics Gel1140

Stuart Pk loop. Jog not run.

3 PM

Cycling (commute) 58:00 [3]

Berimah to Malak (22) to home (36).

Wednesday Mar 24, 2010 #

7 AM

Cycling (commute) 36:30 [3]

Home to Berrimah. Quads a little tired.

Tuesday Mar 23, 2010 #

6 AM

Running warm up/down (25.5/23.5) 32:14 [3] 4.8 km (6:43 / km)
shoes: AirZoomVomero3+

Down to Mindil Bach carpk via Salonika St (12.47), some drills (2.51) and home after ints, including on the beach to level with the casino and home again (16.36).

Running intervals (short) 22:24 [4] 4.0 km (5:36 / km)
shoes: AirZoomVomero3+

8 x 270m approx: 72,69,69,67 (longer diagonal) and 69,65,66,66 (shorter)
recov: 1.48,1.48,1.46,1.50 (longer) and 2.01,2.03,2.06 (shorter).

Aiming for 92%ish. Legs a bit tired.

5 PM

Aqua class 50:00 [3]

At Parap with Lach and the ladies. Tried to use as active recov so took it easy and did mostly level 1 for the leggy things to let them recover.

Monday Mar 22, 2010 #

Note

Full day in field doing Gamba transects. A bit of walking.

C • Is it a: 5

6 AM

Running (25.0/24.3) 46:18 [3] 8.96 km (5:10 / km)
shoes: Asics Gel1140

Recov in morning, 2 laps of Stuart Pk loop. 1st very dark (23.27, 2nd one lighter (22.51). Enjoyed it. Sweaty but not too hot, made it easier to be quicker.

Sunday Mar 21, 2010 #

7 AM

Running warm up/down (26.7/25.6) 29:18 [3] 4.85 km (6:02 / km)
shoes: AirZoomVomero3+

Around to Woolner hill via the Stuart Pk loop (as far as the loos, then turned) (16.54) and home from the top of the hill via Parap Gardens to find a water fountain. Then home along the bike path (12.24). Includes a couple of v short drills.

Rather warm by the time we were heading home.

Running hills (long) 30:00 [4] 5.85 km (5:08 / km)
shoes: AirZoomVomero3+

5 x approx 650m hill ints on gravel/grass/cement, from the line of rocks to the light pole with the children crossing sign: 2.49,2.52,2.55,2.50,2.52
Recov jog down: 4.02,3.49,3.53,4.00

Felt like hard work but mostly in a good way. Ints pretty flat for first 400m, then proper hill at end. Last bit at very top always a struggle to keep form. Lach's times approx 2.31.

C • nice training! 5

Saturday Mar 20, 2010 #

7 AM

Running warm up/down (25.4/23.9) 21:50 [3] 3.5 km (6:14 / km)
shoes: Asics Gel1140

To the gardens via the railway strip (9.50) and home after on gravel gardens paths and then Salonika St (12.00).

Running (hard 3k) 13:00 [4] 2.9 km (4:29 / km)
shoes: Asics Gel1140

Botanic gardens loop at 90%.

8 AM

Aqua class 45:00 [3]

At Parap, used as active recov session so did not go v hard. Legs just a little tired in some of the weirder exercises. So sunny in the pool now it's not so cloudy, had to wear sunnies!

Markets after.

Friday Mar 19, 2010 #

Note

Half day in field doing Gamba transects.

Thursday Mar 18, 2010 #

6 AM

Running warm up/down (27.1/25.6) 27:46 [3] 4.7 km (5:54 / km)
shoes: AirZoomVomero3+

Via Coronation St to the bottom side of Stuart Pk to run on the hill (11.54) and home after via the oval and bikepath (15.52).

Running hills (short hills) 15:06 [4]
shoes: AirZoomVomero3+

10 x 80m hills (grass road verge): 13,11,11,11,11,11,10,11,10,10
recovs: 54,54,53,55,52,51,47,50,51,41
4 x 200m hills (grass/gravel verge): 30,28,28,29
recovs: 60,57,59

Felt nice to be moving quick. Stopped just as getting tired.

3 PM

Cycling (commute) 1:02:00 [3]

To HWC (24) and then home after (38). Stayed talking to Melanie a bit after and so was nearly dark when I got home.

Wednesday Mar 17, 2010 #

6 AM

Running (26.0/25.0) 24:19 [3] 4.5 km (5:24 / km)
shoes: AirZoomVomero3+

Recovery, Stuart Pk loop. Running finally felt fluent...about time, but what a relief! No twinges from the quad although could feel it when squatting down at work during the day afterwards.

7 AM

Cycling (commute) 39:00 [3]

To work. Not particularly fast.

Tuesday Mar 16, 2010 #

6 AM

Running warm up/down (26.7/24.8) 27:54 [3] 4.6 km (6:04 / km)
shoes: Asics Gel1140

Down to Mindil beach car park (11.00) and home after, including a bit on the beach heading south to the creek mouth and back on the sand (16.54).

Running intervals (short) 24:00 [4] 4.0 km (6:00 / km)
shoes: Asics Gel1140

Running diagonals of the grassy carpark:
6 x 270m: 3 slightly longer: 78,73,70, and 3 slightly shorter: 73,68,68 with 45 sec recov on the short sides.
Recov after: 4.42
Then short sprints, 8 x 35m plus recov: 2.58
Recov after: 1.12
2 x 270m: 69, 67, with 1.56 recov on the long side. Quads getting a little iffy then so called it quits.

5 PM

Aqua class 50:00 [3]

Parap pool. Put myself in the easier half of the class which was good... wanted something that would be kind of like active recovery and I think it was pretty spot on.

Monday Mar 15, 2010 #

6 AM

Note

Walk 40mins in Stuart pk to see how quad going. Could feel it a little but seems to be getting better.

Sunday Mar 14, 2010 #

6 AM

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

To East point for event, control collection after and then home via the Cool Spot for a burger and milkshake! Glad the event is over. I think I suck at organising quite possibly.

C • Unlikely... 2

Saturday Mar 13, 2010 #

9 AM

Cycling (commute) 1:30:00 [3]

To East point and back twice, plus to the city and back, plus putting out controls...pretty stuffed by the time I got home at 8pm...Quad sore so trying to ride with one leg.

Friday Mar 12, 2010 #

6 AM

Note
(injured)

Attempted S&C but R quad hurts with all leg exercises so then was just going to skip the leg stuff but R arm/shoulder stroppy too so gave up. Maybe something to do with falling over on Sat? Seemed ok at the time though...

Thursday Mar 11, 2010 #

6 AM

Running warm up/down (25.5/24.4) 22:06 [3] 3.3 km (6:42 / km)
shoes: AirZoomVomero3+

To the gardens (11.27) via Salonika St and home after (9.06) via Geranium St and the railway strip. Also a few drills (but not ones that use sore quads!)

Running intervals 10:00 [4]
shoes: AirZoomVomero3+

Wanted to do 1kms along the bike path but upper R quad still feeling rather shocked so stuck to grass. Still dark so used the lit area around the palms near the Bot Gdns entrance.

5mins of on/off, running long sides of a rectangle around palm trees fast and short sides slow. 5mins walk recov, then 5mins of 'pick 'em up, coconut', which was fun:)

3 PM

Cycling (commute) 1:03:00 [3]

From Berrimah to Malak for HWC and home after. Melanie wasn't there so I ended up supervising. Hectic but ok.

Wednesday Mar 10, 2010 #

5 AM

Strength&Conditioning (light weights) 45:00 [3]

26 ex, 20 reps.

7 AM

Cycling (commute) 37:00 [3]

To work. Pleasant out.

Tuesday Mar 9, 2010 #

6 PM

Cycling 1:00:00 [2]

More East Point checking...hopefully the last time! Tide much lower now so could visit the mud flat control sites. Got wet from a cool storm complete with rainbows and a mothership. Home in the dark.

Monday Mar 8, 2010 #

9 AM

Orienteering (gold mining) 1:00:00 [3]
shoes: Air Pegasus+25 GTX

Simon's training ex on Petticoat Gully; a series of loops starting from the hillside in the detail. Was supposed to be fast racing stuff but I failed big time at running (and navigating!) on the first loop and had to give up. Legs totally shattered, like post Black Hill Challenge. Kind of funny in a painful and uncoordinated stumbling and collapsing way. The slippery wet forest made it even more so. Had a little cry and then decided I should make the most of the fun terrain and so walked 2 more loops. After a while it made more sense than any other time I've been on that hillside!

C • Morale sucking terrain 2

Sunday Mar 7, 2010 #

Running warm up/down 15:00 [3]

Before and after races.

8 AM

Orienteering race (sprint on Bryce's Flat) 27:22 [4] 2.0 km (13:41 / km)
shoes: Jalas Olway Tigers

Very technical sprint, rather unrunnable terrain (in my opinion) in the technical areas due to rockiness and junky vegetation. Visibility not too bad on the whole. Not careful enough at times, lost 2-3 mins in bits on #2, 5 and 10, and then took a stupid route (the track way to the right) to 11. Fun, despite all that. Ran quite a bit with Tash nearby, which made me pay better attention. Times spread out with everyone losing time it seemed. 7 mins down on Vanessa over 2km looks pretty bad though! Legs pretty sore from yesterday, quads weak as. Both down and up hill felt rather hopeless.

11 AM

Orienteering race (mixed relay Bryce's Flat) 44:07 [5] 3.3 km (13:22 / km)
shoes: Jalas Olway Tigers

Mixed relay with Simon, 2 loops: 2km on 1:10,000 followed by 1.3km on 1:5,000. More good fun. First loop was long distance style, big leg to #1 which none of the pack did the best way (except maybe Kathryn?) and held everyone together still at #1. Splits were close too so the group strung out but never separated. Had to walk the hills but they weren't too big generally. No nav problems on loop 1, loop 2 good too other than losing 30 sec on a control that seemed too high and only finding it when the pack came through. Roch reckoned he remapped it around there, so if the control was the right height then suspect the map still isn't quite accurate.

Really not much left in me after! Need a new set of legs.

Saturday Mar 6, 2010 #

10 AM

Orienteering race (Chewton hagaby) 1:09:29 [5] 8.9 km (7:48 / km)
shoes: Jalas Olway Tigers

Fun! Mass start near the waterwheel and two short technical loops followed by a longer loop with 2 huge legs in it. Navigated ok, the pack strung out quite a bit so there was always someone nearby which was useful. Running was always a struggle but managed not to stop concentrating despite that. Happy with both the long legs in the final loop, went straightish while others deviated more. Had to walk so many hills though! Happy to only be 7mins down considering.

Running warm up/down 10:00 [3]

A bit before and a bit after.

Thursday Mar 4, 2010 #

6 AM

Running warm up/down (25.7/24.7) 21:40 [3] 3.7 km (5:51 / km)
shoes: Asics Gel1140

To the Gardens via Salonika St (9.53) and from the top of the hill back down Gilruth and through the gardens to Geranium St, then the railway strip to home (11.46). Quite cool this morning, especially away from roads.

Running 5:00 [5] 1.1 km (4:33 / km)
shoes: Asics Gel1140

Meant to do a 3k loop fast to wake the legs up for the weekend up but going up the hill decided that 5mins was enough.

Wednesday Mar 3, 2010 #

6 AM

Strength&Conditioning (light weights) 45:00 [3]

26 ex, 20 reps. Knee lifts and adductors instead of lunges and step ups.

7 AM

Cycling (commute) 36:30 [3]

To work. Sunshine and dry.

7 PM

Cycling (commute) 38:00 [3]

Ended up riding home as I missed all the conveniently timed buses. Pretty quiet out at 7pm!

Tuesday Mar 2, 2010 #

7 AM

Running warm up/down (25.9/25.3) 19:27 [3]

Warmup (10.00) and warm down (9.27) on the grass verges of the access road at Berrimah. Rather plovery unfortunately so stayed mainly on the northern section of the road where they weren't so swoopy. A bit splashy in places. Plus it rained at the end. Nice and cool.

C • nice adjectives 7

Running intervals 19:10 [4]
shoes: Asics Gel1140

19 min of fast/slow running on the access road at Berrimah before work. 1 min fastish on, followed by 1min recovery pace. Fast not particularly fast, 230m ish? Lots of to-ing and fro-ing between the gate and the bit where the plovers seemed particularly cranky (= a 400m ish stretch)

6 PM

Cycling 45:00 [3]

More East Point checking. Another high tide.

Monday Mar 1, 2010 #

6 AM

Strength&Conditioning (light weights) 45:00 [3]

26 ex, 20 reps, knee lifts and adductor thingy instead of step ups and lunges.

6 PM

Cycling 1:00:00 [3]

Trip to East Point and around on the map looking at Jeremy's courses for Mar 14th. Very frustrating, map wildly inaccuarte in bits, have to restructure courses massively, groan...

Tide was the furtherest in I've ever seen. Actually had spray coming over the tops of the cliffs in places.

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