Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tynomite

In the 31 days ending May 31, 2007:

activity

time

miles

Running

10:03:49

63.17

101.66

Orienteering

8:12:07

33.42

(14:43)

53.79

(9:09)

108 /

131c

82%

Street Orienteering

34:20

2.49

(13:49)

4.0

(8:35)

12 /

12c

100%

Total

18:50:16

99.08

159.45

120 /

143c

83%

1:41

0:00

» now

Wednesday May 30, 2007 #

Running (Torrens Park) 41:08 [3] 7.5 km (5:29 / km)
ahr:158 max:186 shoes: Gel Kayano

Ran the loop which is becoming the "usual." Jenny and Susanne joined me. Pushed up the hills. I had great pain in my shins which was really suspicious on the flat bits and the downhills. Not sure that i like that. We'll see what comes of it ( i think it was muscular).

Tuesday May 29, 2007 #

Note

Came home with a headache, and not feeling like facing the weather.

Monday May 28, 2007 #

Running (Secret Morning Training) 23:00 [2] 4.0 km (5:45 / km)
ahr:149 max:160 shoes: Gel Kayano

Secret Training with Sus. I was a little tired after a few swings at the Tap Inn witha 300g steak. Or should i say a few swings at the Tap Inn followed by a 300g Steak. I wasn't very talkative this morning.

Sunday May 27, 2007 #

Orienteering race (Mt Crawford) 1:08:32 [3] *** 8.9 km (7:42 / km)
ahr:164 max:190 spiked:15/16c shoes: Jalas O Shoes (red and black o

OY event. For a pretty scrappy area of forest, i had alot of fun. Attributed to good course setting. Simon decided to run today, so theres no way i will get any decent points. But i did beat my boss, and felt pretty good about that. Ran really fast through the horsey people taking over a portion of the forest, at least at that point i looked impressive.

Saturday May 26, 2007 #

Orienteering (Rocky Paddock Training) 1:00:00 [2] *** 6.5 km (9:14 / km)
ahr:138 max:167 spiked:10/12c shoes: Jalas O Shoes (red and black o

Putting out controls for a training activity. I spent 11 minutes at the first control un-tangling the flags, it seemed like a prank simon would pull, though simon wasn't there so it must have been Lachlan. Really quite a low effort, and i couldn't even be bothered pulling them in again. John did that for me.

Friday May 25, 2007 #

Running (Torrens Park loop modifie) 38:20 [2] 6.4 km (5:59 / km)
ahr:154 max:175 shoes: Gel Kayano

was really keen to get running, but when i was running tonight, all i wanted to do was go home. Not sure why, perhaps i'm just tired. found some jolly good hills.

Wednesday May 23, 2007 #

Running tempo (Colnol Light Gardens Loop) 23:00 [3] 4.5 km (5:07 / km)
ahr:134 max:178 shoes: Gel Kayano

Short run before our Pizza and Arrows Meeting. Susanne came along, and ran fast.

Tuesday May 22, 2007 #

Running long (Mt Barker Summitt) 1:37:55 [3] 16.5 km (5:56 / km)
ahr:161 max:182 shoes: Gel Kayano

Rocked up to work at 8:30 this morning raring to go. Etsa decided to cut our power without notuce to do line works. Power was to be out for 4 hours. Brilliant, time for a run. From the office along Mt Barker Creek through the wetlands, onto springs rd, williams road, then reach the summit. If i had more time i would've gone back a different way. But all up pretty fun, and got drenched.

Monday May 21, 2007 #

Running (Torrens Park Loop) 56:30 [3] 10.0 km (5:39 / km)
ahr:161 max:179 shoes: Gel Kayano

After work run with Catherine. Some good hills, and put in some effort, more then i expected. Always fun running in the dark through Mitcham Cemetary and Randells Reserve.

Sunday May 20, 2007 #

Orienteering race (Seldom Seen) 1:41:00 [5] ***** 8.8 km (11:29 / km)
ahr:144 max:172 spiked:0/14c shoes: Jalas O Shoes (red and black o

I fucken hate Seldom Seen

Saturday May 19, 2007 #

Event: Aust. JWOC Trials

Orienteering race (Gumble Middle Dist) 44:50 [4] **** 6.0 km (7:28 / km)
ahr:170 max:185 spiked:20/22c shoes: Jalas O Shoes (red and black o

Felt pretty good running. Navigation was a bit of a shock for the first couple, i don't think i prepared my brain all too well. But i didn't lose too much time on navigation. I still got passed b the majority of the field, though i felt like i had done well. Last Place, but someone's go to take it.
Southern Arrows kicking butt.

Wednesday May 16, 2007 #

Note
(rest day)

Well it looks like i actually had a rest day. no running, in the office all day at work, and in front of the computer all night at home. somewhere in there i went to a lecture, but no where can i remember running.

Tuesday May 15, 2007 #

Running race (5km Uni Loop) 23:36 [5] 5.0 km (4:43 / km)
ahr:174 max:185 shoes: Gel Kayano

First of the 5km time trials for the kiddies mainly. The Uni Loop is 2.2km with marker posts every 200m, so 2 laps + 600m = 5km.
I did the first 3/4 of a lap a bit slower to make sure the back of the pack were working hard enough, then when i saw Susanne coming the other way, i gave it my "most" (sadly not my all). Slower by 6" on the last 5km. I'm happy, and a good way to end the consectutive training i have been doing.

Running warm up/down (Uni Loop +) 25 [1] 4.0 km (6 / km)
ahr:144 max:160 shoes: Gel Kayano

warm up with 1 1/2 laps of the uni loop to show the kiddies what they are in for, then the warm down consisted of some different scenery as we all were sick of seeing the same track.

Monday May 14, 2007 #

Running (Springfield Loop) 57:00 [3] 9.7 km (5:53 / km)
ahr:159 max:186 shoes: Gel Kayano

First run with Catherine for a long time. It was good to catch up and chat about the past few months. Did a few hills in this run, and pushed hard up to the quarry, though m heart rate isn't as high as i expected after the push. Nice and fun.

Note

I have clocked up ~71km in the past 10 days, i'm feeling pretty good about myself now. i thought this would be a lot more challenging a task. Wish i had it in me to get to the 100km point, maybe another week.

Sunday May 13, 2007 #

Orienteering race (Rocky Paddock Sprint Trai) 24:40 [5] *** 3.59 km (6:52 / km)
ahr:161 max:178 spiked:18/20c shoes: Asics Trabuco IV

Ok, i am getting a little tired. But this was loads of fun too. Vanessa hadn't had the chance to run the sprint that Susanne had set so we re-enacted the training session where we did it so Vanessa could do it also. I came last, stuffed one poorly mapped control and had a little bit of trouble in the new pines, but other than that, loads of fun.

Running warm up/down (Course Visualisation) 21:30 [2] ***** 2.96 km (7:16 / km)
ahr:143 max:159 shoes: Asics Trabuco IV

Warmed down with Vanessa and John while talking thorugh a course on Seldom Seen. Some of the legs are going to be very hard next week. And remembering from 2004 Aus Champs, i had a hard time understanding the map and keeping contact. this was true for this case today too even though it was on ly a visualisation whilst jogging.

Saturday May 12, 2007 #

Orienteering race (Hawthorndene Sprint) 17:40 [5] *** 3.2 km (5:31 / km)
ahr:171 max:183 spiked:12/12c shoes: Gel Kayano

Sprint course offered by OHOC. Fairly fun, hard work on the couple of hills. I punched in the wrong box which confused me at 11, becasue i was punching in 10. I checked back over the course and i hadn't missed a control. Phew. I don't think i'm all that fast against Susanne, John and Simon, though i am still beating most of the juniors. yay for me.

Street Orienteering race (HAwthorndene) 34:20 [3] * 4.0 km (8:35 / km)
ahr:161 max:175 spiked:12/12c shoes: Gel Kayano

After the sprint i did another course. It seemed like it would be hard work, and at times it was, but most of it was quite enjoyable. Even more exciting was the fact that one of the controls got pinched by a grumpy old man who thinks he owns a park. And someone buried a control so no one else could find it, this was funny because people found it just before i got to it, so the crowd of people led me to the newly uncovered control!

Friday May 11, 2007 #

Running tempo (3k) 14:00 [5] 3.0 km (4:40 / km)
ahr:164 max:185 shoes: Gel Kayano

Thought i'd only do about 20min tonight. but then i decided to do 3k, i looked at my watch and saw i had 500m to do in 2.5min to get to 5min/km, so i ran. Broke the 5min/km; by a good margin too. Very happy and excited. What a great way to end the week and day 7 of my punishment.

I think i figured out some logic to my punishment. It appears last sunday i skipped about 9km of my 15.8km course, so i am (logically) running 9 days straight to make up for the 9km lost on sunday. To make it easier on myself i have backdated the WOC trials weekend races.
If all goes to plan, i will have done 11 runs in 9 days, including 5 races.

Running warm up/down (Jog back) 5:00 [1] 0.6 km (8:20 / km)
ahr:156 max:184

Jog back home after i passed the 3k mark. Ooh that was fun.

Thursday May 10, 2007 #

Running tempo (Carrick Hill) 29:55 [4] 6.0 km (4:59 / km)
ahr:167 max:183 shoes: Gel Kayano

Day 6 of my punishing goal. It went well tonight, and it was fun. did a similar route as Monday, but backwards, and pushing a little bit more. The hills came up when i needed them and went away when i didn't wan them anymore, that was convienient.

Wednesday May 9, 2007 #

Running tempo (Springbank Road) 21:20 [3] 4.0 km (5:20 / km)
ahr:158 max:173 shoes: Gel Kayano

Another fun run, this time Susanne joined me. It was a sort of up and back run along the bike lane. A good pace was set. Day 5 of running, 6 runs in 5 days, i'm doing well.

Tuesday May 8, 2007 #

Running (North Adelaide) 58:45 [3] 10.0 km (5:53 / km)
ahr:152 max:185 shoes: Gel Kayano

Took the role as back marker again tonight. It didn't feel like i had done enough when i got back, so i did an extra 2km doing th loop around the uni playing fields. after that i was done.
I'm well on my way through my 9 day training "punishment" after Sunday's DNF, i feel the need to train for 9 days straight. so tonight counts as the 4th of those days.

Monday May 7, 2007 #

Running long (Carrick Hill Loop) 45:00 [3] 7.5 km (6:00 / km)
ahr:162 max:184 shoes: Gel Kayano

This was going to be a short 15min run after my arduous day at work. But once i got my headphones on and my feet were moving, i was having too much fun to stop. Climbed a couple of big hills and enjoyed the Grand National by JBT. The music allowed me to set a nice pace. Loads of fun.

Sunday May 6, 2007 #

Orienteering race (Creswick Diggings WOC Tri) 1:38:10 [3] **** 8.0 km (12:16 / km)
ahr:142 max:166 shoes: Asics Trabuco IV

DNF. I really had a bad attitude starting this race, and it showed throughout the bit of the course i did. Poor route choice and no running motivation added up to a very poor effort by me. I am ashamed of this run.

Saturday May 5, 2007 #

Orienteering race (Monash Uni WOC Trials) 24:10 [5] ***** 3.2 km (7:33 / km)
ahr:182 max:195 spiked:14/14c shoes: Gel Kayano

The WOC Trial Sprint. The most intense and fun bit of orienteering i have done. Even though i came last by a solid 2 minutes, i felt i did give it quite a bit of effort. I had to stop a couple of times to read the map, but i think everyone did. I would love to be good at orienteering and be able to compare my navigation with the top people. I think my legs let me down. Damn legs.

Orienteering race (Petticoat Gully WOC Trial) 53:05 [3] ***** 5.6 km (9:29 / km)
ahr:174 max:190 spiked:19/21c shoes: Asics Trabuco IV

Looks like an intense day of orienteering. Golly, i didn't think i'd have as much fun in one day as i did. Dead last again, but who's counting? MAde only 2 navigation errors, 1 route choice error, and 1 stupid error. I lost about 3 minutes on 3 as i didn't think i punched the right control at number 2, it turns out that i did, but if i didn't go back and check it would have been the wrong control. Stopped and help liggo find his SI card, at least looked for it, because i couldn't jump over him.

Friday May 4, 2007 #

Event: Aust. WOC Trials

Tuesday May 1, 2007 #

Running intervals (Montifiore Reps) 47:25 [3]
ahr:152 max:188 shoes: Gel Kayano

The old fashioned hill reps. I started up fairly high on hill as i was feeling un-motivated. it was good to see the kids are fast.

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