Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Zed

In the 28 days ending Feb 28, 2018:

activity

time

miles

run

12:39:31

74.61

(10:11)

120.07

(6:20)

cycle

6:51:00

61.52

(6:41)

99.0

(4:09)

orienteering

4:59:55

20.92

(14:20)

33.66

(8:55)

Pilates

2:50:00

yoga

2:00:00

swim

1:32:00

2.92

(31:30)

4.7

(19:34)

Total

30:52:26

159.96

257.43

2:43

0:00

» now

Wednesday Feb 28, 2018 #

orienteering (Training) 26:00 [3] 3.5 km (7:26 / km)

Manu's sprint orienteering at Hawthorndene- yay - a walk to training! With cycling to work I managed a day off driving. Time and distance a bit of a guess - put watch on late once. Seems a bit slow for a sprint in an area I know well but some of the locations were a bit prickly , required going up and down steep banks or climbing narrow bike jumps. Lots of fun.

cycle (Commute ) 1:28:00 [3] 22.0 km (4:00 / km)

Tuesday Feb 27, 2018 #

swim 23:00 [3] 1.2 km (19:10 / km)

Lunch swim

Pilates 55:00 [1]

Monday Feb 26, 2018 #

run 35:36 [3] 6.0 km (5:56 / km)

Western loop up Morowie Track. Felt quite stiff. Feeling like I'm having a running slump at the moment. Lovely evening though.

yoga 10:00 [1]

Sunday Feb 25, 2018 #

run 1:09:00 [3] 9.0 km (7:40 / km)

Bridgewater run turned into 3 'peaks' all terrain exploratory ramble! Mt George being the first peak. Cool damp morning after some night rain made for very pleasant conditions and lovely 'was parched now damp' bush smell.

Saturday Feb 24, 2018 #

run 1:05:00 [3] 9.54 km (6:49 / km)

Loop in Belair with both dogs past lake, over Railway up past lower waterfall and back via QJD. After carelessly not doing a cool down after sprint o last night I was very very stiff and felt and probably looked like I was 90, especially the first km. stayed stiff and sore for most of the run. Disappointing as I'd wanted to go further!

Friday Feb 23, 2018 #

orienteering 29:00 [3] 5.0 km (5:48 / km)

Last sprint series event at Underdale. Didn't set myself up well for clear thinking - cut it fine getting there and left my o glasses at home so had to use my emergency pair. Not enough time for a proper warm up. I know well that I am more likely to be off the ball mentally if I am rushed. So mucked up an easy 5 by looking on the wrong side of the track then at 19 suddenly worried I hadn't punched 18 so went back and did 18 and 19 again ( heard someone else did same.) At one point R saw me standing still thinking 'high track vs low track' and she said along the lines of 'z just decide!'. I need a way of practicing route decisions quickly looking out for traps. Surely there is an app? Quite a fun little course with some route choice decisions. Quite humid for Adelaide I was very sweaty afterwards.

Thursday Feb 22, 2018 #

run 50:00 [3] 8.28 km (6:02 / km)

Run with Jenny to the Redwoods and back. A little bit of rain about.

Wednesday Feb 21, 2018 #

run 1:15:00 [3] 12.0 km (6:15 / km)

Ploddy run to the top of Belair back via Shoeak rd and side tracks. I was tired. Had both dogs so slow running on rough tracks.

Tuesday Feb 20, 2018 #

run 13:15 [3] 2.16 km (6:08 / km)

Mini run with Callum before work on the drying empty golf course. I had been wondering who was responsible for the 9 empty duck egg shells I found in the backyard this morning ( obviously a hidden nest had been raided). Said running mates ablutions on this run removed any question.

C • I caught Meatloaf picking peaches this morning! 2

Pilates 1:00:00 [1]

Yay Pilates with Lyndal!
Cognitive workout = high intensity.

Monday Feb 19, 2018 #

cycle 1:43:00 [3] 22.0 km (4:41 / km)

This slow time reflects the traffic. Still it's nice to cycle.

Sunday Feb 18, 2018 #

run 1:25:00 [3] 14.0 km (6:04 / km)

Bridgewater run. Mylor conservation park, Cox creek verdun, Silver rd, Cox creek. Nice to go longer.

Saturday Feb 17, 2018 #

yoga 1:00:00 [1]

Saturday pm class at the gym. Lots of belly breathing and stretching- just what I needed.

swim 20:00 [3] 1.0 km (20:00 / km)

This felt like hard work.

Friday Feb 16, 2018 #

orienteering 26:15 [3] 3.7 km (7:06 / km)

Sprint series Lochiel. Great courses by Manu is this surprisingly interesting area. Many direction changes. Lots of fun but I had no legs tonight, not sure why I am so tired and flat.

run 32:00 [3] 4.6 km (6:57 / km)

Run with Callum towards Crafers west, walked homeward direction. Legs tired and sore not sure why.

Thursday Feb 15, 2018 #

run 57:36 [3] 9.47 km (6:05 / km)

Up QJD down Ballast pit with Callum. Lovely still grey evening. Felt very stiff after a desk afternoon. Sadly blackberries are past their best already.

Wednesday Feb 14, 2018 #

run 37:00 [3] 5.7 km (6:29 / km)

West parklands o training with Manu and a crowd of us. I was stiff and slow to warm up - too lazy to warm up before . Surprisingly interesting area with lovely indigenous fauna sculptures and some reveg.

Tuesday Feb 13, 2018 #

cycle (Commute ) 1:26:00 [3] 19.0 km (4:32 / km)

Commute to town from Belair. Walked bike up Randall's track on way home - with Bryn for company.

yoga 20:00 [3]

Monday Feb 12, 2018 #

cycle (Commute ) 45:00 [3] 15.0 km (3:00 / km)

Mitcham to city and back.

Sunday Feb 11, 2018 #

run 48:30 [3] 8.51 km (5:42 / km)

Almost identical run to yesterday but on a much cooler morning and took both dogs so got towed a bit. So nice to have cooler air, finally.

orienteering (Heathfield sprint) 22:49 [3] 3.1 km (7:22 / km)

Took a couple of suboptimal routes and legs were tired, but no matter, this was fun.

Saturday Feb 10, 2018 #

run 53:03 [3] 8.28 km (6:24 / km)

Run up valley towards Redwoods but staying on road coming back via Melville house track. Very stiff following o and quite warm morning so was pretty slow. Callum and I stopped to eat blackberries!

Friday Feb 9, 2018 #

run 32:08 [3] 4.44 km (7:14 / km)

Short warm run up past dam to volunteer center, up steep Kaloola track back along fence. Slow and hot but nice to be out.

orienteering (Sprint series 2 Mawson la) 17:51 [3] 3.4 km (5:15 / km)

First time I'd managed to make myself take the longer than usual drive to Mawson lakes. It was hot, car thermometer read 40 C when we arrived at 6.30 pm. Rinsed my top under the tap before starting. Fairly straightforward decision making so just tried to keep up some pace in the warm conditions. Quite fun.
Didn't warm down properly before driving home and was very stiff next morning.

Thursday Feb 8, 2018 #

run 9:33 [3] 1.6 km (5:58 / km)

Tiny run on the golf course before a busy day.

Wednesday Feb 7, 2018 #

swim 29:20 [3] 1.5 km (19:33 / km)

Too hot to run, so did a swim before work.

Tuesday Feb 6, 2018 #

cycle (Commute ) 1:29:00 [3] 21.0 km (4:14 / km)

Includes waiting at lights. South road takes a while to cross, especially uphill, 2 sets of lights to go through.

swim 19:40 [3] 1.0 km (19:40 / km)

Lunch time swim.

Pilates 55:00 [1]

Cognitive work out. Beautiful.

Sunday Feb 4, 2018 #

run 1:06:00 [3] 11.2 km (5:54 / km)

Bowling green lane run. Nice.

Saturday Feb 3, 2018 #

orienteering (Training ) 2:26:00 [3] 10.3 km (14:10 / km)

Manu's Rock oyster training. X 2 trainings. Was hot and I walked most of the second ( and still made mistakes.)

Friday Feb 2, 2018 #

yoga 30:00 [3]

orienteering (Sprint Adelaide uni) 32:00 [3] 4.66 km (6:52 / km)

After feeling lethargic and a bit virusy running with a map in hand really perked me up! Pleased with most of this , lost time to the usual occasional hesitations.

Thursday Feb 1, 2018 #

run 30:50 [3] 5.29 km (5:50 / km)

Run up the valley with Jenny. Fairly cruisy as I had been feeling a bit unwell. Sampled blackberries as we went.

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