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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tinytoes

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  gym class4 4:02:00
  gym replacement activity1 1:45:00
  street run1 51:14 3.62(14:10) 5.82(8:48)
  Park Run1 49:09 3.11(15:49) 5.0(9:50)
  Total7 7:27:23 6.72 10.82

» now

Saturday Oct 22, 2016 #

8 AM

Park Run (Callaghan) 49:09 [1] 5.0 km (9:50 / km)
shoes: adidas

The rain started just as the alarm went off. I love orienteering in the rain and Street Series in the rain but not so much parkrun. Still it might not rain. Driving there it got heavier and heavier and so I took a few decisions: 1) change shoes 2) wait for rain to ease and then warm up under shelter if possible 3) as it just got heavier I could go home 4) it might stop during the run and while time won't be great at least I'd run about half - first half being warm up 5) not wear my watch 6) I could just walk as the pebblecrete is quite dangerous.
It is a lovely area for parkrun and in the rain glorious so my resolve was to walk purposefully and take in the sights.
Lots of waterfalls and creeks running and some flowing big time. Found a retention area I didn't know about - very close to full.
Tail runner caught up to me within 300m and wanted to chat, which was nice but distracting from my pace. I actually burnt her off at about the 1.4 km mark and settled in. Not sure how my calves will feel tomorrow - stretching later I think.
Also set a baseline for walking this course in case I need it next year.
Most disappointing thing about today was that the leading return runner was only about 300m from where i normally see them. Just shows how slow I am (looking at results - they were on the slower end of their times, but not that much) Maybe waling the hills isn't losing me that much time after all.

Post script: 8.6mm rain 8-9 am at Uni. Finish line pics on facebook reinforces this!

Friday Oct 21, 2016 #

9 AM

gym class (Body Sculpt) 1:00:00 [5]

Count Lewis of Timeville in charge today and there are a few constants with his classes - no runs and plenty of reps. All going to plan - thought he'd lost his watch or broken it through overuse but he's branched out into counting!!!
This provided a big ray of sunshine and I love it! Relentlessly worked on legs, then triceps, then biceps and hammies (strange combo) then core.
30 reps of one move, then add in another so reduce reps to 25, add in another and reduce to 20, another and another. Quite happy with that. Timed all over then work backwards/upwards to 30 reps. Then the penny dropped that it was the same as 40 secs, 30 secs etc. Ooh well it certainly made us work very hard. Big improvement for me with seated knee pulls - much more coordinated than I remember me being, but followed by flutters, criss cross and then hold - in 3 separate sessions of 40,30,20 secs with no rest in change over. Pretty hopelessly unco by second round.
It ended up being a very tough class. Pity I'll miss Monday's (I hope, away).
2 PM

gym replacement activity 1:45:00 [3]

Accidentally evolved - mowing, edges, sweeping, weeding, tree removal (3m Camphor Laurel). That keeps the bin happy and the place tidy. Newly planted area looking like it's coming together.

Thursday Oct 20, 2016 #

9 AM

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

At last - some different music. Biceps were an odd mixture of struggling and for the final section - powered them out. Felt really good then but before that...

Wednesday Oct 19, 2016 #

5 PM

street run (Merewether #2) 51:14 [4] 5.82 km (8:48 / km)
shoes: bright pink

Bit of a stop start - arrived early to see some people, whom I did see. Found I'd left my P card at home (blaming rockman for this!) so drove back home to pick it up and get some cards for Presentation coming up. Finally got out and convinced myself to go with the wind at the start (mostly a southerly) and come home from the west.
Uphill to 2B but with 2 false starts to the clue (looking for bike racks - good clue selection and especially answers as none of the incorrect 2 stations had an answer for the right site.)
S-2B-3E-1L-2E-1J-3B -1H about 25 minutes and panicked as I 'thought' I had 10 minutes to get back. About 50m later I realised how stupid that was as I had approx 19 minutes to get back. 3H-1D-1C-2D-1A- Oh and now it really is 10 minutes to get back (plus not starting my watch at 0) 1B-3A and en route to 1N it was 43 so now it is really going to be late so I'll pick up 2A AND 1G on the way in to at least give me some points to burn... and burn they did. 6:14 late but most enjoyable.
Some rather iffy route choices and perhaps I should have dropped 2D and 1A - still happy with the outing.
rockman took a leave pass :-(( pretty cool at the beach as to be expected. Lots of hang gliders in action and people out walking - saw my massage therapist. Well down on target percentages of both MessEng and macey. No real problems with breathing and even felt good in patches (downhill).

Tuesday Oct 18, 2016 #


HRM 24 hr hookup. Wired for .....
9 AM

gym class (Body Pump) 57:00 [3]

Packed class. A few little reminders of yesterday's class during lunges and squats.

Monday Oct 17, 2016 #

9 AM

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

Legs and more legs with a bit of upper body there as well. Opted out of the calf raises as last time I tried to put my gaiters on it took forever to zip them up - enough I say. My hamstrings and glutes will be a mess tomorrow - all those donkey kicks. Most of today was 10-8-6-4-10. But the challenge was 100 high knees, 50 squat jumps, 50 star jumps and 15 burpees + grass run. First time - 5:00, repeat was 4:35.
Cory in Hawaii next Monday - so there must be a run of some sort.

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