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Training Log Archive: Zed

In the 7 days ending Sep 9, 2017:

activity # timemileskm+m
  rogaine1 12:00:00 24.23(29:43) 39.0(18:28)
  run3 2:16:11 14.22(9:35) 22.88(5:57)
  orienteering1 1:49:00 6.57(16:35) 10.58(10:18)
  yoga1 40:00
  Total5 16:45:11 45.02 72.46

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Saturday Sep 9, 2017 #

rogaine 12:00:00 [2] 39.0 km (18:28 / km)

SA State Champs Black Rock Rogaine NE of Orroroo.

See also JCs report.

I am trying to record Things I Want to Remember for Future Rogaines. ( Yes I will do another 24 hour, preferably not for another year.)

Food I ate:

8 pieces of fruit ( apples and mandarins)
part of a power bar
1 1/2 sandwhiches ( cheese and grated carrot) its a given I forget to eat the last half.
1 cucumber ( my rogaine must have)
part of a power bar
some salty scrogin ( some left over)
1 gel
1 fruit crush
1 museli bar
1/2 choc fudge cliff bar
some coffee lollies
a few lollies at check points
6 of Jenny's savory biscuites

Left over:
some scrogin
1 1/2 power bars
1/2 sandwhich
1 1/2 power bars
4 gels
1/2 choc almond fudge cliff bar
1museli bar
1 chocolate bar
sugar free coffee lollies ( can never find the sugar ones - Asian supermarkets JC says.)

Possibly a kg of food left. Too much as usual. As we didn't end up running ( or very little) gels were needed less. Couldn't necessarily have predicted this. The other thing which I could've predicted was that I was sick of sweet things very quickly. No need for chocolate in scrogin, nor a choc bar, did need some eg savoury rice crackers. Maybe even a baked sweet potato with salt.

Was ok with sleepiness in general although very relieved when JC agreed to my suggestion of a 10 minute nap at dawn. Took photos to commemorate the rare occurrence of me being awake for sunrise.

At one point ( our nap) I wore every bit of clothing I packed:
gortex raincoat
rogaine shirt
trusty purple thermal
iomerine t-short
bike gloves
ear wrap
gaiters and 'travel long pants'

My garmin said we did 36 km in 10 hours before it ran out of battery.
Interesting that it recorded energy expenditure as 1565 calories. A 15 km hilly run taking around 1 hour 20 min uses at least 1000 calories according to my garmin. Rogaining is not necessarily efficient for burning calories if you are walking ( and eating a lot simultaneously!)

MIght write more about the actual event later, suffice to say if was another great SA rogaine, classic fast terrain, great views , mix of open rocky, open grassland, mallee scrub, lots of sheep, roos and birds - many small grassland birds. Bird song sounded very different in those hills to home in the Adelaide hills.

Thursday Sep 7, 2017 #

run 34:15 [3] 5.6 km (6:07 / km)

5 km loop with an extension up Nookoo spur.

Wednesday Sep 6, 2017 #

run 31:31 [3] 5.58 km (5:39 / km)

Loop in Belair with the dogs. Ended up running in dark and hadn't brought a torch!! Very very slushy.

yoga 40:00 [1]

Tuesday Sep 5, 2017 #

run 30:25 [3] 4.7 km (6:28 / km)

Morning run for the doggies. Some terrain to
1 avoid emus
2. Skirt a fallen tree
Up to volunteer Centre back up Nookoo spur.

run 40:00 [3] 7.0 km (5:43 / km)

Bridget's Hill training with Leith . Started with no energy but this was fun and motivating. L loved it too.

Monday Sep 4, 2017 #


'Rest day' = too busy with work and domestics to get out.

Sunday Sep 3, 2017 #

orienteering 1:49:00 [3] 10.58 km (10:18 / km)

Course 3 W 35 SA long champs. Fun but slow. Went back to car on way to 1 as compass appeared frozen ', not moving at all. At start orange was pouting south. ( and yet later on it was moving again. I don't understand at all.)
No problem to 1 then ( as I found out later via strava) I exited 90 degrees off and got myself lost. The 'unmapped ' fences should've been a clue but brain was in inflexible thinking mode. Had to use open to west to relocate! 28 mins to control 2. Rest fine. Slow in rocks and possibly over reading map. Lovely area. Not even tempted to swim though, too chilly!

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