Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simmo

In the 30 days ending Apr 30, 2012:

activity

time

miles

Road cycling

13:35:30

199.03

(4:06)

320.3

(2:33)

Running

6:39:18

42.28

(9:27)

68.04

(5:52)

Orienteering

3:08:30

11.18

(16:51)

18.0

(10:28)

170

50 /

58c

86%

MTB Orienteering

1:19:45

7.46

(10:42)

12.0

(6:39)

Total

24:43:03

259.94

(5:42)

418.34

(3:33)

170

50 /

58c

86%

3:03

0:00

» now

Sunday Apr 29, 2012 #

Road cycling 2:08:00 [3] 47.6 km (2:41 / km)
shoes: Bike: Bianchi Coast to Coast

Around the river.

Saturday Apr 28, 2012 #

Event: John Forrest NP Tavern

Orienteering race 17:13 [4] *** 2.0 km (8:37 / km)
ahr:139 max:156 spiked:13/15c shoes: Asics GT2160

NavDash sprint race at John Forrest NP. Overshot 10 by 20m, but bigger (and quite common according to other people) mistake at 14, at least a minute. Anthea did the same mistake, managed to pip her by 30 seconds. GPS distance 2.50.

SHORT - Splits

Thursday Apr 26, 2012 #

Running 30:38 [3] 5.2 km (5:53 / km)
shoes: Asics GT2160

Hyde Park, had to pull the pin after 2 sets instead of the usual 4 - felt very weak and a bit light-headed. Hope i'm not coming down with Binnsey's cold.

Wednesday Apr 25, 2012 #

Road cycling 1:31:30 [3] 37.0 km (2:28 / km)
shoes: Bike: Bianchi Coast to Coast

Ride over to Dad's and back.

Tuesday Apr 24, 2012 #

Running 47:47 [3] 7.97 km (6:00 / km)
ahr:122 max:145 shoes: Asics GT2160

Kings Park low HR. HRM jumped to 140 approaching Saw Ave, just like last week. Took a while to get back to 120 and below.

Sunday Apr 22, 2012 #

Event: Pile Rd (MTBO)

MTB Orienteering race 1:19:45 [3] 12.0 km (6:39 / km)
shoes: Bike: GT Avalanche

Probably should have chosen short as I haven't been on the mtb for about a year, but as tRicky wasn't letting anyone see the courses before starting had no idea which was best for me. Assumed recent road rides would stand me in good stead riding fitness wise. On the way to 1 I discovered the down-shifter for the rear derailleur wasn't working (had tested it on Friday afternoon), and knew I wouldn't be able to get any lower gears, so would have to avoid hills at all costs. This meant a very long way round almost back through the start from 1 to 2, took me nearly 30 minutes. On the way I realised the second half of the course was a) very long and b) almost impossible to avoid a lot of uphill bike-pushing, so pulled the pin after doing virtually what turned out to be the short course.

Saturday Apr 21, 2012 #

Event: Evedon Ridge

Orienteering race 1:13:00 [3] *** 5.9 km (12:22 / km)
spiked:13/16c shoes: Inov8 X Talon 212

H3 course at Evedon Ridge. Got 1 ok, then headed off to 3 1200m away. Did 600m before realising and heading back to 2 which was only 200m from 1. (Part of the problem was my map marking, which was in a fine point red biro and it was difficult to see the course and control numbers. Yes, a SWOT event with map markups and manual punching!)
Orienteered well after that until 8, which was common with H5 and a couple of people just punching. Just before punching I ran through a spider web and had to stop to clear web and insects off my face, hair and glasses, and then off my hands. Looked up and by this time the H5ers were 100m away racing off to the next control, checked map quickly and (wrongly) deduced they were going the same way as me so chased them down and arrived at the wrong control. It had seemed right, contour across a clearing, cliff at head of a gully. Didn't realise at the time, but this was my number 12, otherwise I would have quickly relocated and found my real 9. Stuffed around for 5 minutes or so before stumbling on it. OK for rest of course, except for a minor wobble at 13. Enjoyable event despite my stuff-ups.

Friday Apr 20, 2012 #

Road cycling 2:21:00 [3] 58.1 km (2:26 / km)
shoes: Bike: Bianchi Coast to Coast

Around the river including Mt Henry, Cottesloe, Swanbourne.

Thursday Apr 19, 2012 #

Running 54:40 [3] 9.2 km (5:57 / km)
shoes: Asics GT2160

Hyde Park, usual laps at low HR/6 min pace.

Tuesday Apr 17, 2012 #

Running 49:02 [3] 7.97 km (6:09 / km)
ahr:132 max:167 shoes: Asics GT2160

Kings Park lap at low HR pace. Garmin HRMs are shit! For the first 2km was between 115-117, then after crossing Saw Ave suddenly went up to 140s despite no noticeable increase in pace, breathing, or my own sense of the HR. Tried slowing down, even to barely above a walk, but no decrease in HR until, strangely, I hit the hills. Then it went down to low 120s, but not for long. Have no idea when or how it got to 167.

C • Language? 1

Sunday Apr 15, 2012 #

Event: Calophylla

Orienteering race 58:50 [4] **** 5.9 km (9:58 / km) +170m 8:43 / km
ahr:130 max:186 spiked:14/15c shoes: Inov8 Mudclaw 330

H3 course at Calophylla, gps track 6.83. Dropped too low before and after crossing a road between 8 & 9, features seemed to parallel a bit, but didn't lose too much distance or time once I spotted the watercourse to the NE ahead of me and swung round into the correct gully system. Other than that no mistakes but walked a lot of hills.

H3 - Splits

Saturday Apr 14, 2012 #

Event: Hale School

Friday Apr 13, 2012 #

Road cycling 2:25:00 [3] 55.2 km (2:38 / km)
shoes: Bike: Bianchi Coast to Coast

Around the river, including Mt Henry Bridge.

Thursday Apr 12, 2012 #

Running 53:15 [3] 9.2 km (5:47 / km)
shoes: Asics GT2160

Hyde Park laps and figure 8s.

Tuesday Apr 10, 2012 #

Running 48:16 [3] 8.0 km (6:02 / km)
ahr:123 max:154 shoes: Asics GT2160

Kings Park long lap at slow HR. Didn't see the HR go up to 154, most of the time I kept it around 120 including up the hills, but it suddenly bumped up over 140 (quite inexplicably) about 300m from the end, running parallel to KP Rd. Definitely the slowest I've ever done this run.

Monday Apr 9, 2012 #

Running 44:30 [3] 7.4 km (6:01 / km)
ahr:119 max:128 shoes: Asics GT2160

Kings Park low impact, low HR. Garmin works!

Saturday Apr 7, 2012 #

Road cycling 2:07:00 [3] 48.8 km (2:36 / km)
shoes: Bike: Bianchi Coast to Coast

Around the river ride.

Friday Apr 6, 2012 #

Road cycling 3:03:00 [3] 73.6 km (2:29 / km)
shoes: Bike: Bianchi Coast to Coast

Freeway-Freo ride, no stop in S. Freo (cafe closed anyway) as we had a date for home made Good Friday Hot X Buns at Chas & Karen's in Shenton Park.

Thursday Apr 5, 2012 #

Running 28:30 [3] 5.2 km (5:29 / km)
ahr:154 max:212 shoes: Asics GT2160

Started out to do the Hyde Park laps at low HR, but within 150m of starting the 305 was showing 160. The powerline I mentioned also comes up Norfolk st which is just around the corner from home, and the quickest way to get to the Park. Still in the 150s when I got to the park, but was back down to 120 by the end of the first lap. On the 2nd figure 8 however, it shot up to 180, then over 200. By this time I was starting to feel the blister from Tuesday, so gave up after 2 laps and 2 figure 8s. HR was still 150 when I stopped, but dropped dramatically to 100 within seconds. Will have to find somewhere else to do the low HR runs.

Tuesday Apr 3, 2012 #

Running 42:40 [4] 7.9 km (5:24 / km)
shoes: Asics GT2160

Kings Park lap, felt like I was going a lot faster than last week, but only gained 10 seconds. Foot felt a bit sore over the last 2kms, and when I took my shoe and sock off there was a burst blister on the bottom of left toe no. 4.

Sunday Apr 1, 2012 #

Event: Yetar Springs

Orienteering race 39:27 [4] 4.2 km (9:24 / km)
ahr:126 max:143 spiked:10/12c shoes: Inov8 Mudclaw 330

H4 at Yetar Spring, just a couple of wobbles in the circle, soon corrected. Managed to pip EMcC by 20 secs.

H4 - Splits

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