Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShotRat

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m
Running	10	6:59:22	49.88	(8:24)	80.28	(5:13)	60
Walking	2	3:36:29	1.37		2.2
Cycle Commute	4	3:02:20	44.24	(14.6/h)	71.2	(23.4/h)
Orienteering	2	1:59:45	8.87	(13:30)	14.28	(8:23)	470
Outdoor Gym Equipment	2	16:31
Total	17	15:54:27	104.37		167.96		530

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Wednesday May 30, 2012 #

Running 50:13 [3] 10.0 km (5:01 / km)
shoes: Brooks Adrenalin GTS

10k with 3k in 13min from 2 - 5k.

3k in 12:46min

Tuesday May 29, 2012 #

Cycle Commute 45:13 [2] 17.8 km (23.6 kph)
shoes: Maxxis Fuse (rear wheel)

Monday May 28, 2012 #

Running 30:44 [3] 5.2 km (5:55 / km)

Easy recovery run.

Outdoor Gym Equipment 9:14 [3]

1.5 rotations

Sunday May 27, 2012 #

Event: Malmalling

Orienteering race 1:19:00 [3] 7.8 km (10:08 / km) +260m 8:41 / km
shoes: Inov8 Mudclaw 330

H2 at Malmalling (GPS 9.2k which included two bowls of spaghetti)

Never felt in great contact at the start but was clean enough through to 3. Missed 4 to the right a bit and had some trouble seeing the rocks in the grass trees. Clean enough through to 12, where after taking the wide track option I proceeded to fluff the simple bit at the end. That was nothing compared to the absolute F-up that followed trying to find the last one. Not helped by Juffy's commentary from his vantage point whilst guiding a young lady through the bush.

Rusty as an old gate and left hip a bit sore, especially when trying to run harder on the two track legs.

Hopefully next week is a bit smoother.

H2 Course - Splits

Wednesday May 23, 2012 #

Running 49:38 [3] 10.0 km (4:58 / km)
shoes: Brooks Adrenalin GTS

Steady 10k with 5^th, 7^th and 9^th km's at sub 4:20 pace.

5^th	4:17
7^th	4:17
9^th	4:15

Tuesday May 22, 2012 #

Cycle Commute 46:29 [2] 17.8 km (23.0 kph)

Monday May 21, 2012 #

Running 28:30 [1] 5.2 km (5:29 / km)
shoes: Brooks Adrenalin GTS

Easy recovery loop.

Outdoor Gym Equipment 7:17 [2]

1 rotation around the outdoor gym equipment at Leeming Park half way through the recovery loop.

Sunday May 20, 2012 #

Running 58:50 [3] 11.83 km (4:58 / km)
shoes: Brooks Adrenalin GTS

Loop around North Lake. Steady build run throughout finishing with 4:18min/km for the 11^th km. Warm down for the last bit.

A bit chilly around the lake and surrounding bush.

Saturday May 19, 2012 #

Walking 2:45:00 [1]

Checking control sites for the relays at Curtin.

Wednesday May 16, 2012 #

Running 25:51 [3] 5.2 km (4:58 / km)
shoes: Brooks Adrenalin GTS

Shorter run than planned due to unexpected sleep in (all quiet at 6.30am is almost unheard of!).

Did 8 x 1 min efforts with 1 min jog in between each. 5 of the efforts went under 4 min/km.

Will endeavour to include some more fartlek style running in future runs.

Tuesday May 15, 2012 #

Cycle Commute 45:39 [2] 17.8 km (23.4 kph)
shoes: Maxxis Fuse (rear wheel)

Monday May 14, 2012 #

Running 29:32 [2] 5.2 km (5:41 / km)
shoes: Brooks Adrenalin GTS

Easy recovery loop.

Sunday May 13, 2012 #

Running 1:02:28 [3] 11.8 km (5:18 / km)
shoes: Brooks Adrenalin GTS

North Lake loop, build for the last 5km.

Saturday May 12, 2012 #

Note

Back from a week in Bali - 10th anniversary and first time away from kids for more than one night.

Might have to do some exercise tomorrow to compensate for over indulging.

C • Bali 2

Sunday May 6, 2012 #

Event: Jorgensen Park

Walking 51:29 [1] 2.2 km (23:24 / km)
shoes: Inov8 Mudclaw 330

VE @ Jorgensen Park.

Carrying Rohan with Lachlan walking and Kate reading the map for the first time. She did really well, the only points of confusion came when we could see controls that weren't on the VE and we checked them because I had just said that we should really see any that weren't ours. Good lesson in checking control codes none the less.

Orienteering (Trail Race - Long E) 40:45 [4] 6.48 km (6:17 / km) +210m 5:25 / km

Steve's Trail Race

Made a late decision to run this rather than the H2. Took off at fairly comfortable pace and was soon settling into third (although there was already daylight to tRicky and fenry).

Had to have a pit stop between 15 & 16 - where Oli went past. Overtook him again after 16. Brain farts started after 16 - nearly went straight on instead of turning. Couldn't see the right hand track out of 19 so did some bush bashing.

Then epic brain FART out of 20 - headed south as though I was going 21 - 22. Relocated back to track near 20 only to see the pack I had left behind heading the right way to 21. Damn, I wish I could count! GPS suggests a 2min error. A bit right and more farting around at 22. Thinking I should have done the H2, would probably have been cleaner.

Chased the pack back to the finish. Maybe the VE with Kate is more my level?

Thanks Steve - nice fun, good for a change.

Trail Run - Splits