Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tynomite

In the 28 days ending Feb 28, 2007:

activity

time

miles

Running

7:02:45

36.28

58.38

5 /

100%

Rogaine

4:00:00

8.14

(29:29)

13.1

(18:19)

Orienteering

3:13:50

9.44

15.2

32 /

37c

86%

Street Orienteering

2:37:00

13.67

(11:29)

22.0

(7:08)

27 /

27c

100%

Total

16:53:35

67.53

108.68

64 /

69c

92%

averages - sleep:7.5 rhr:60 weight:82kg

4:00

0:00

» now

Wednesday Feb 28, 2007 #

Running race (5000m Ttrl) 23:15 [5] ***** 5.0 km (4:39 / km)
ahr:182 max:188 spiked:5/5c shoes: Gel Kayano

2nd 5k time trial. was very nervous going into it considering it was an actual race with other people (not orienteers). It was the masters athletics association, so vanessa was the youngest in the race. I had a handicap of 6'10" while simon had a handicap of 11'30" he still beat me over the line. But i did improve on my previous time trial by a HUGE 15".

Sunday Feb 25, 2007 #

Orienteering intervals (Simons Excercise) 53:45 [4]
shoes: Asics Trabuco IV

A handicapped interval session while orienteering. good fun, and hard work, i often started first and finished last, except for a couple of initervals.

Saturday Feb 24, 2007 #

Orienteering warm up/down (Compassless) 36:40 [3] *** 4.7 km (7:48 / km)
spiked:13/15c shoes: Asics Trabuco IV

Putting out controls on the compassless excercise. at one point i got distracted by looking for a survey mark (nerd) the i looked up and didn't know which way i was facing. good start to the weekend training camp

Orienteering (Relocation) 1:13:45 [3] *** 5.0 km (14:45 / km)
spiked:13/15c shoes: Asics Trabuco IV

Relocation with Max, was a good excercise, even though i helped set the course, and remembered where my relocation controls were. Max didn't though.

Orienteering (Corridor) 29:05 [3] *** 2.5 km (11:38 / km)
spiked:6/7c shoes: Asics Trabuco IV

Hard a hard time after lunch getting myself to run again. once i did it was a disaster. I couldn't maintain both running and reading a map (or what portion of the map i did have). in the end i gave up and walked. I still got confued when i came accross an unmarked fence on the map.

Orienteering (Night Map Memory) 35 [3] 3.0 km (12 / km)
shoes: Asics Trabuco IV

I shadowed simon with a map, so i didn't have to uses my memory. Simon did remarkably well. It was a fun night activity. I thought others would have taken a map in their pockets. Greg didn't and ran the whole lot, and was very impressive to see that he didn't get confused at all. Good for greg.

Friday Feb 23, 2007 #

Street Orienteering (Paradise on Torrens) 53:00 [3] 6.7 km (7:55 / km)
shoes: Gel Kayano

Street Orienteering. Humid, but reasonable fun.

Wednesday Feb 21, 2007 #

Running intervals (Morning Frank) 30:20 [4]
ahr:151 max:180 shoes: Gel Kayano

Did 6 ~ 200m reps with 200m Recovery. Sort of cruisy, didn't really push heaps since i was still tired from Morialta, and because it was 6 in the morning. Lots of dogs, they were all friendly.

Tuesday Feb 20, 2007 #

Running hills (Morialta) 49:35 [3] 7.2 km (6:53 / km)
ahr:164 max:184 shoes: Asics Trabuco IV

It was warm, i sweated heaps. Tom got stung by a bee, and helen is dying her head red.

Monday Feb 19, 2007 #

Running tempo (Morning Jeremy) 30:45 [4] 5.6 km (5:29 / km)
ahr:165 max:176 shoes: Gel Kayano

first morning run in a while, Susanned joined me for the first 11minutes, she only had 25 minutes from when we left the house to leave again for uni. I kept going for another 19'45" before i got home. kept up a good pace and found an oval i had never seen before, very green grass.

Friday Feb 16, 2007 #

Street Orienteering (Craigburn) 1:03:25 [4] * 8.7 km (7:17 / km)
ahr:158 max:182 spiked:15/15c shoes: Gel Kayano

Well, it was hard work.

Tuesday Feb 13, 2007 #

Running hills (Morialta) 46:05 [4] 7.2 km (6:24 / km)
ahr:171 max:191 shoes: Asics Trabuco IV

Solid Effort again tonight, and a huge turn-out - about 15. Quite warm and humid which made me sweat up the hills. More fun then a barrel of monkeys.

Sunday Feb 11, 2007 #

Running long (Lucky Hit Terrain Run) 1:30:05 [2] 8.8 km (10:14 / km)
ahr:138 max:173 shoes: Asics Trabuco IV

Pretty cruisy terrain run through Lucky Hit, plenty of fun to be had by all, Michael provided the majority of the entertainment with his near miss with a tree, and the girly scream when he stood on a rabbit. John and Lachlan seemed to be flying through the terrain, and i sort of was working like a D9 dozer, not fast but moving a lot of shit. We had some random legs for the juniors among us to navigate and test their skills, some did alright.

Friday Feb 9, 2007 #

Street Orienteering race (Mawson Lakes) 40:35 [4] ** 6.6 km (6:09 / km)
ahr:156 max:177 spiked:12/12c rhr:60 slept:7.5 weight:82kg shoes: Gel Kayano

My Shins really ached until about the half way mark, i guess i should have warmed up. Surfaces were pretty hard, and i had been sitting in my office all day. Once the pain in my shins left, the rest of the race was quite fun.

Thursday Feb 8, 2007 #

Running hills (Belair) 58:55 [4] 9.83 km (6:00 / km)
ahr:160 max:190 shoes: Gel Kayano

What a cool run. I ran with Mikey and we did an interesting loop to the north first, then over into parts of the park i hardly go. There were a few more hill climbs then usual but balanced with some nice flat tracks. Loads of fun and non-sensical conversations with Mike. Jolly Good.

Tuesday Feb 6, 2007 #

Running hills (Morialta Run) 48:30 [4] 7.3 km (6:39 / km)
shoes: Asics Trabuco IV

The usual, 2nd climb up the hill without breaking my pace. I patted myself on the back at the top. pretty good feeling all round.

Saturday Feb 3, 2007 #

Rogaine hills (Onkparinga Gorge) 4:00:00 [3] ** 13.1 km (18:19 / km)
ahr:113 max:164 shoes: Asics Trabuco IV

The first ever 4hr twilight rogaine in SA. a fun concept, started at 6pm and finished (obviously) at 10pm. Competed with John, Michael (his Boss) and my bro. ended up being a good team combination. We had to bail on our route option because of the difficulty of moving through the gorge. but we still managed 16th place with 580 pts. There were plenty of teams that were DSQ'd for being late, and the last team came in over an hour after the finish. It was a difficult rogaine to manage (time wise).

Friday Feb 2, 2007 #

Note

Sadly didn't get to run tonight because i was the organiser of the event at Marino. good turnout despite the temperature. And no complaints which is a bonus, except by the end of the night i had only 1 other helper and 1 driver, so i had to recruit Jenny to help me pick up half of the controls.

Thursday Feb 1, 2007 #

Running hills (Belair) 45:15 [3] 7.45 km (6:04 / km)
ahr:156 max:177 shoes: Gel Kayano

Evening run through Belair, not that great of attendance this week, but enough to keep me amused. The first 10 minuste were really tough, my legs really didn't want to be moving. After the first major hill i started to feel better, and the rest of the run was pretty good.

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