Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simmo

In the 31 days ending Oct 31, 2013:

activity

time

miles

Road cycling

8:00:53

115.95

(4:09)

186.6

(2:35)

Running

3:09:48

20.31

(9:21)

32.69

(5:48)

Walking

2:00:00

4.35

(27:35)

7.0

(17:09)

Orienteering

1:49:02

8.2

(13:18)

13.2

(8:16)

Total

14:59:43

148.81

(6:03)

239.49

(3:45)

2:15

0:00

» now

Thursday Oct 31, 2013 #

Road cycling 2:13:53 [3] 52.7 km (2:32 / km)
shoes: Bike: Beemer Auto

Around the river, came back through the city to check progress on sinking the railway.

Tuesday Oct 29, 2013 #

Running 35:53 [3] 6.6 km (5:26 / km)
shoes: ASICS GT 2170

Kings Park short lap. Warm evening, but significantly faster than last week. Might even be getting my mojo back.

Sunday Oct 27, 2013 #

Event: Whiteman Park

Orienteering race 37:40 [4] 5.5 km (6:51 / km)
shoes: Inov-8 X-Talon 2nd pair

Medium course at Whiteman Park, 6.2km GPS. Ran out of puff after no. 7, but clean all the way round.

Medium - Splits

Saturday Oct 26, 2013 #

Road cycling 1:22:00 [3] 32.6 km (2:31 / km)
shoes: Bike: Beemer Auto

Bassendean ride.

Friday Oct 25, 2013 #

Road cycling 2:10:00 [3] 50.7 km (2:34 / km)
shoes: Bike: Beemer Auto

Around the river. Ran into Lyn Foreman at The Daily.

Tuesday Oct 22, 2013 #

Running 37:31 [3] 6.6 km (5:41 / km)
shoes: ASICS GT 2170

Kings Park short lap, rib still sore when running, and neck/shoulders still tight. Haven't had any physio for a month, so looking forward to next appointment.

Ran a session for teachers at Mandurah today, and stayed on for a session on athletics given by Lyn Foreman. Very useful running technique and drills presentation. Tried to concentrate in tonight's run, and found that my natural technique was mostly ok, but a couple of things worth trying when the rib and neck come good.

C • Choates 6

Monday Oct 21, 2013 #

Road cycling 2:15:00 [3] 50.6 km (2:40 / km)
shoes: Bike: Beemer Auto

Around the river, really nice to be back on the bike after 4 weeks away.

Sunday Oct 20, 2013 #

Orienteering race 17:15 [5] 2.4 km (7:11 / km)
shoes: Inov-8 X-Talon 2nd pair

VOA sprint event at Pipemakers Park. Not very clean, and at one point I stood still for about 30 secs trying to understand the map, however still managed to win course 2. http://www.vicorienteering.asn.au/?ItemID=9590

Saturday Oct 12, 2013 #

Running 39:40 [3] 6.72 km (5:54 / km)
shoes: ASICS GT 2170

Margaret Lewis Reserve x 4 laps.

Thursday Oct 10, 2013 #

Running 32:10 [3] 5.15 km (6:15 / km)
shoes: Inov-8 X-Talon 2nd pair

Slow run around Margaret Lewis reserve - 3 laps.

Sunday Oct 6, 2013 #

Orienteering race 28:33 [5] 2.8 km (10:12 / km)
shoes: Inov-8 X-Talon 2nd pair

Australian Relays, same area as Middle. Ran 2nd leg after Kjell came in after 22 mins - didn't know that he'd given me a 7 minute lead, and I kept looking round. Went ok until was high looking for a gully at the end of a longish leg, 2-3 mins down there. Then I stupidly missed the easy 3rd last and went over on a low fence. Appears I have done a rib again, but the worst thing was the wire caught the heel of my shoe and got wedged between it and my heel. Took at least a minute to free myself, then had to run the last 800m with no shoe.

Turns out that all the chasers made worse errors and I handed over to Ian with a 10 minute lead, which he protected very well. Great win, guys!

GPS 3.6km

Saturday Oct 5, 2013 #

Event: Australian Middle Distance/Relay Championships

Orienteering race 25:34 [5] 2.5 km (10:14 / km)
shoes: Inov-8 X-Talon 2nd pair

Australian Middle Distance Champs. Forgot gps and took wrong SI card, but got it sorted at the finish. Made it to a place this time, 3rd behind Kjell and Kiwi Dave. Probably couldn't have caught either of them, but could have been a couple of minutes closer without two small mistakes. Thought the area was overmapped - as Alex said - 'not enough white on the map!'

Thursday Oct 3, 2013 #

Running 44:34 [3] 7.62 km (5:51 / km)
shoes: ASICS GT 2170

From Forrest through Telopea to Lake Burley Griffin, then along to Commonwealth Bridge, back via Old Parliament House.

Wednesday Oct 2, 2013 #

Walking 2:00:00 [2] 7.0 km (17:09 / km)

Granite Tors walk in Namadgi NP, 7km, 400m climb up to an old tracking station with interesting rocks and fine views across the Orroral Valley.

« Earlier | Later »