Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tinytoes

In the 7 days ending Sep 24:

activity # timemileskm+m
  gym replacement activity2 5:30:00
  gym class3 3:05:00
  walking2 1:53:48
  Event1 1:22:30
  Park Run1 38:48 3.11(12:29) 5.0(7:46)
  Strength1 20:00
  warm up/down1 8:00
  Total11 12:58:06 3.11 5.0
averages - rhr:39

» now

Saturday Sep 24 #

7 AM

warm up/down 8:00 [1]
shoes: bright pink

Not enough but a fortuitous visit to the loo beforehand.
8 AM

Park Run (Callaghan - ext) 38:48 [4] 5.0 km (7:46 / km)
shoes: bright pink

Back to the "extended" course and sadly omitting the comm bank section which i like. Beaut day - a few degrees too warm but dry and not windy. goodly turnout.

Start-steps Rainforest walk -11:22 Back to the 'old' section of course due to demolition works. Walked a little, but just a little.
Steps - cone 7:34 (18:56) Despite a long time between parkruns and not much running over the past 8 weeks didn't do too badly here but thought time was high. (edit - home and thrilled with this!)

Cone - steps Rainforest Walk 7:04 (26:01)- back to usual sort of time and feeling a bit better. Bit slower than last time.

Steps - Finish - 12:46 (38:48) Happy to be under 39 (new/old/extended route). Felt much better in the good parts and not much worse in the bad parts.

Felt worse at the end but better through most parts. chatted with Neil, Glenn and Sharon after while trying to comprehend Quidditch. We'd seen this back in July but these players were really serious!!! And... it looked like a reasonable workout. Bit concerned about the broomsticks though.
1 PM

gym replacement activity 4:00:00 [3]

This just snowballed. I was enjoying it but especially when the flock of rosellas arrived - could hear them coming along the course eating their way through the blooms and chirping like crazy. I think they were drunk! Attacked front - will plant out tomorrow; then top garden then middle then grass hunting for those pesky bindii. Lots of tugging and pulling, sweeping and raking, and a bit of lifting. Still don't like crouching.

Friday Sep 23 #

9 AM

gym class (Body Sculpt) 1:00:00 [4]

Good solid class focussing on legs and arms. That'll be fun tomorrow. Feeling a lot better about classes in recent weeks and possibly a bit better about eating too. Maybe I had a 'winter' and now it's spring - certainly feels like it.
4 PM

walking 23:48 [3]

Brisk dash to panel beaters to collect Mazda after some minor rust attended to.
We are now back to a 2 car family with.....2 drivers!!! rockman passed his driving test so now has an endorsed (modified vehicle - left foot accelerator) full licence. Tomorrow I am buying a radio collar to keep track of him.

Thursday Sep 22 #


Feet survived the lesser stint of heels and other than that decided no time for walking. Just realised maybe 2 weeks until summer Street Series resumes - oops didn't get around to doing Invislog's intervals on a Wednesday. May have to bite the bullet and plop them on a Thursday over summer.

Wednesday Sep 21 #

10 AM

walking 1:30:00 [2]
ahr:67 max:110 rhr:39

A topsy turvey day - I was supposed to be meeting 150 Irrawang HS kids for Orienteering but teacher rang at 8am to say "I think it is going to rain and will be too wet, so postpone until October". The weather models had predicted 90% chance of 5-10 ml rain last weekend; updated to 75% 3-5ml last night and easing to clear by afternoon. But HSIE teacher took the dry option.
So rejig the day - took the joggers and started out to local dry cleaners to drop off jacket from last weekend's outing and then continued on to beach for brief section then back along parks and beachside suburbs to local nursery to acquire herbs and another plant for front garden.
Also wore HRM to check on what happens - went from a casual 60 to 110 for hills but mostly around 77 when going at a clip. HRM reading depressed because of stroll around nursery but kept an eye on it while walking. Lovely cloudy day and very pleasantly still. The slightest drizzle but it looked greyer in the Port Stephens area where i mighta shoulda been.

Walked past local primary school which is celebrating its 125th year. Tossed up whether to go in - can very clearly remember dressing junior in a space suit and junior junior as a settler 25 years ago.

In the end I spent the middle of the day planting purchases and basil and vietnamese mint and lemon balm and erecting protective netting around the yard plants to deter next door's chooks. We'll see how that goes.

Tuesday Sep 20 #

9 AM

gym class (Pump) 1:05:00 [3]

Felt the first glimmers of considering upping weight. But will wait until it is a full on clamour!
4 PM

Strength 20:00 [3]

Heavy lifting (with help from junior junior) of sandstone piers from "up top" to "out front". I didn't actually lift but did a lot of grunt manoeuvring and walking great lumps of sandstone from storage to garden. He let me do all the sliding and levering which was pretty tough. Was on the downhill side of the trolley, stopping it from running away from junior junior on the 19 downhill steps. Happy with placement but maybe some tweaking.

Monday Sep 19 #

9 AM

gym class (Cross Fit Training) 1:00:00 [5]

Today was Leg day. By the end I felt it was Legless day but that would be playing into Pirate Day and we just can't have that.
Glad it was today and not Friday.
Did some more of those kick thingies so it will be interesting if I end up with DOMS again. I'll be watching and waiting.
11 AM

gym replacement activity 1:30:00 [3]

Gutters and roof, moving all Rego gear (tent, tablesx3, chairsx4 flag) out of car and down to house for storage. I then decided to live very dangerously: I wanted to move the 3 Waratah sandstone piers (ie dense and difficult) from top garden to front garden - all downhill. So I retrieved the wheelbarrow, got 3 planks to form an incline plane and walked the piers out of their current resting place. I say current because for 2 of them that's where they'll stay until I can coerce junior to visit and help me move them. The smallest one I got into the wheelbarrow with little more than a grunt but then got really cold feet about taking the wheelbarrow down the top steps - 11 in all which provides a drop of 2.5m in about 2m - so pretty steep. Not for the faint- hearted - so I turned tail and repositioned it in the top garden until Friday - hopefully.

Sunday Sep 18 #

10 AM

Event (HV Champs) 1:22:30 [2]

This was not one of my finest - not even close and absolutely no excuses.
Map was newish, being an extension of watery Wallaroo and was for our Hunter Valley Champs where we just once a year act our ages, mostly. My brain entered a different category to my legs today and with that settled I was in for a bad day.
S-1 Compass and basically N - no problems
1-2 was fiendish. A very purposeful route choice and a very long leg, but not much in between for features so essentially a transport leg. 2 tracks to choose from and I chose the more E one. Finally got out to it and then directly N after junction. Along there K8pants passed me and basically we were together before the decision where to leave the track to head for #2. She chose the earlier I chose the later. Got to the tiny divide in track - perfect and straightforward bearing and in I go. Felt i was going a long way and after a while I decided I had, and believed I'd skimmed the top of the w/c so on the retreat I went more to the W hoping to pick up the feature - no luck. Got back to track and decided to go past tiny divide and get to tiny bend and go in again. More luck this time but flag was "behind" feature - unusual for DL..
2-3 Bearing and happy.
3-4 bearing, mostly N checked off w/c1, w/c2 and was expecting w/c3 but just as I passed w/c2 I saw a flag. Oh that'll be a bit close for same feature... I might just check. Lucky as it was mine. I'd slipped by a w/c head...again!
4-5 did well down the spur, looking looking for a tree root mound (tRicky we like these in Newcastle) but got to a line of rocks that I know DL would have mapped so I must have slipped by it. Looking up spur noting relative distances between w/cs I seemed OK. Looking looking and saw a tree root mound but no flag - but yes it was there just obscured by bushes - sneaky and I was starting to get just a little paranoid that I couldn't read where DL was putting the controls relative to the feature. Very odd!
5-6 OK I give up - out to track and meander along checking off vegetation as I go through patches. It is very well mapped and I pick up #6 really well.
6-7 across minor track and on bearing head for w/c head and track down it. I didn't realise there was a fork in the w/c but I did see the leaning tree and felt I was going OK. I visualised what #7 was going to look like and it was perfect! So happy with that.
7-8 However disaster was to appear very soon Bearing to 8, noted leaning tree indicated and saw a shape in a "pack" of reeds - no flag. Kept to the veg boundary and felt I was in right place. Even found the tiny rocky ground and it was right relative to the leaning tree. OK no flag, might check next "clearing" bit - by this stage I'd surrendered and decided to go for #9 and work way back to #8. Found #9 easily so back to #8 which was where I'd started. Perhaps too far from thick green and go closer to the clumpy stuff I'd looked at before and I find a tree root mound and don't see a flag. But it is right in relation to the leaning tree!!! GAH! Then I spot the flag - in a very odd place for DL to put it. Punch and head towards #9.
8-9 retrack - OK
9-10 follow w/c to track and take track as I am sick of that green stuff hiding controls. Go in when veg changes and start watching for flag on other side of w/c as not found easy place to cross yet. Tall reedy stuff, more tall reedy stuff (not hindering my progress, just my vision of the control flag!!!) Hit little track and so go around and back in 50m to get control - in some reedy stuff.
10-11 out to track and not feeling at all confident but happy enough with reading veg I go through various shades of green and pick the white break in the traffic but all is to nought as the flag is quite visible! In and punch
11-F Cross country to F
So lots of time wasted within control circles at 2,5,8,10. Course and area were really interesting but I had real trouble in the circle - low visibility was a big problem today. I, in my defence, feel had I been about 20cm taller many of my mistakes would not have happened. And strangely i felt a lot of the flags were placed for approaches for "the other side".
But despite the slight drizzle it was a lovely day out and I appreciated the course - just saw more of the surrounds than DL would have preferred me to see.
Disappointed that with weather we couldn't have a BBQ, but totally understandable. It feels like the end of the season because of the crowd heading N for Aus champs. BUT we have our One and Only map on 9 October. I fully intend to do at least 2 full courses!!!!

« Earlier | Later »