Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 28 days ending Feb 28, 2007:

	activity	#	time	miles		km		+m
	Running	17	23:59:32	134.81		216.95		4895
	Kayaking	10	14:36:02	86.12		138.59
	Road Cycling	5	10:13:10	158.28		254.72		1950
	Orienteering	9	7:16:27	45.74	(9:33)	73.61	(5:56)		18 /	20c	90%
	MTB Cycling	3	4:53:00	43.38	(6:45)	69.82	(4:12)	982
	Strength work	5	1:45:00
	Total	26	62:43:11	468.32		753.69		7827	18 /	20c	90%
averages - sleep:7.5 weight:69kg

6:09

0:00

» now

Wednesday Feb 28, 2007 #

Kayaking (Fishermans beach) 1:07:20 [3] 11.73 km (5:44 / km)
slept:6.0 shoes: Mark2 surfski

morning paddle with Mounty. Its getting very dark in the mornings now. Wasn't much swell or wind so it was actually a bit boring.

C • Did you actually go to work today? 4

Road Cycling (Bobbin Head Loop) 2:22:07 [3] 66.59 km (2:08 / km)
ahr:143 max:177 shoes: Specialized MTB

with Katrin. Didn't feel too bad today, but mentally tired so i never pushed too hard on the hills. Quads a bit tired by the end. Katrin did 4hrs, but i only planned a shorter session and stuck to it. Very hungry by the end.

Orienteering race (Summer Series) 56:20 [4] 10.0 km (5:38 / km)
ahr:150 max:180 shoes: old Asics 2100

Summer Series at Pottery Green (Lane Cove).
Had a shocking start, lost time on 1, accidently missed 2, and wasted heaps of time looking for 3 (poor mapping). Then ran a bit better for the rest of the course, but never pushed too hard. At least i felt better than last week. Very low HR avg tells the story.
Includes short cooldown

C • Course 4

Strength work (weights) 20:00 [3]

Looks like Dr House missed his chance for some young punani, very disappointing

Tuesday Feb 27, 2007 #

Road Cycling (VO2 Submax and Max Tests) 50:00 [5]
weight:69kg shoes: Specialized MTB

I am taking part in a study for Sydney Uni looking at effects of High fat diet on Liver and Muscle after exercise.
Had a metabolic test in the morning- just lying down and having expired air collected for 30mins. This is used to calculate my Basal Metabolic Rate (energy expenditure when doing nothing). The diet is based on 1.5x BMR, which isn't very much food.
In the arvo I did Submax and Max V02 test on bike. Felt okay up til 400W, but then died really quickly and ground to a halt at 450W (14mins). Probably pushed the cadence a bit higher than used to. VO2 4.67 l/min or 67.3 ml/kg/min which is lower than last time i did it, but that was running.
Also shocked to find out my weight is actually 69kg and the scale at home is 2kg under!

C • i saw her take the VO2, I woul... 3

Monday Feb 26, 2007 #

Orienteering (Stingers training) 19:00 [3] 3.34 km (5:41 / km)
ahr:145 max:187 slept:7.0 shoes: old Asics 2100

Stingers Training with Andy, Glenn, Prong and Ezy.
Warm up lap of Balls Head.
11mins Orienteering interval (1.9km)
short recovery and hard rep of Balls Head (5.35, 1.18km)
8 mins Orienteering interval (1.44km)
Another rep of Balls Head (5.53)
Short cool down
Very wet but fun to be training in a group.

Running (Balls Head) 45:00 [3] 6.0 km (7:30 / km)
shoes: old Asics 2100

Warm up, running reps and cool down

Strength work (weights) 15:00 [3]

just sculpting the guns while watching drawn together

Sunday Feb 25, 2007 #

Running long (NOSH/Cascades) 2:43:12 [3] 26.41 km (6:11 / km) +1455m 4:51 / km
ahr:148 slept:8.5 shoes: old Asics 2100

Really needed a sleep in today. Didn't feel like training, but Damon called and talked me into a run. Much different to yesterday, cool and raining. From Roseville bridge, along Nosh track, over Natural bridge, back to Pipeline, north to Cascades, and back to bridge. Felt pretty good and actually enjoyed running in the rain.

Kayaking long (Fishermans to Newport ret) 2:36:17 [3] 23.49 km (6:39 / km)
ahr:125 max:145 shoes: Mark2 surfski

In Mark2 with Damon for first 38mins, then with Mounty for next 2hrs. Pretty strong southerly so there were lots of waves to catch. With Mounty we paddled with wind for 10km, then back into the wind. Had moments where i was tired, but otherwise pretty strong to the end.

Saturday Feb 24, 2007 #

Kayaking (Fishermans beach) 2:04:58 [3] 20.7 mi (6:02 / mi)
ahr:126 max:143 slept:5.0 shoes: Mark2 surfski

with Damon in the Mark2, and Mounty accompanying in his new Mako6. Quite different to paddle with a new partner. Felt pretty unstable for the first hour, but better by the end. Another beautiful morning, very flat and no wind.

Running long (Tick Loop/Two Creeks) 1:33:02 [3] 14.88 km (6:15 / km) +760m 4:59 / km

Driving home from beach i gave Andy a call to see what he was doing. Said he was already running and he'd be at my place in 20mins. Home long enough to wash the salt off and get dressed before I was running. Did the Tick Loop followed by TwoCreeks/LittleDiggers.
I felt really good, which was a pleasant surprise after a crap week off running. It was really humid, and bloody hot in the sun.

MTB Cycling long (Lindfield to Manly Dam) 2:31:00 [3] 35.82 km (4:13 / km) +982m 3:42 / km
ahr:138 max:168

I'd been sitting watching TV rehydrating for about 20mins when Damon called to say he was leaving soon and would be ready to ride in 1hr. Shit! Quickly ate some food while sitting in cold bath trying to call down.
Rode down Two Creeks to Roseville bridge where i met Damon. Thru Killarney, onto NOSH track and into Manly Dam. Lap of the Dam and back home.
Felt ok and surprisingly still not hungry.

Friday Feb 23, 2007 #

MTB Cycling (Two Creeks) 1:05:00 [2] 14.0 km (4:39 / km)
ahr:140 max:177 slept:8.5

Took the Cannondale for a hitout on Two creeks. Much better than the Jamis on the rocky bits, but felt a big awkward off big dropoffs (maybe Large frame size).

Running (Fairyland Loop) 58:00 [3] 10.24 km (5:40 / km)
shoes: old Asics 2100

evening run with Ezy. Still felt tired.

Thursday Feb 22, 2007 #

Kayaking (Middle Hbr) 1:11:39 [3] 10.84 km (6:37 / km)
shoes: K1 Kayak

Met Mounty for morning paddle in K1. Thought about piking when i woke up, but remembered i probably wouldn't have time to exercise this arvo so got going. Did a few intervals to spice things up a bit.

C • C2C 2

Wednesday Feb 21, 2007 #

Kayaking (Manly Beach) 58:00 [3] 10.0 km (5:48 / km)
shoes: Mark2 surfski

with Mounty. Beaut morning and nice to paddle somewhere different. Did a few out and backs to practice chasing waves, but didn't do any surfing.
Drive home was miserably slow

Orienteering race (Summer Series) 39:09 [4] 7.7 km (5:05 / km)
shoes: old Asics 2100

Summer Series at Whale Rock (North Epping).
Struggled to get away from work, stressed sitting in traffic, and never really got into it. Good to run in another new area (although i'd run thru here on Sunday). Lost motivation after 30mins when the only extra controls i needed would have been a big dogleg, so turned home and got back early.

Running warm up/down (Cool down) 30:00 [2] 4.0 km (7:30 / km)
shoes: old Asics 2100

Jogged around collecting controls with Andy

Strength work (weights) 20:00 [3]

while watching House. Very tired.
Looking forward to the episode in 6mths time...

Tuesday Feb 20, 2007 #

Road Cycling (Lindfield to CBD) 32:00 [3] 13.0 km (2:28 / km)
ahr:131 max:164 slept:9.0 shoes: Specialized MTB

MTB Cycling (CBD to Lindfield) 1:17:00 [2] 20.0 km (3:51 / km)
ahr:126 max:171 shoes: Specialized MTB

Picked up the Cannondale Rush demo bike from CBD, and rode home via, Neutral Bay, St Leonards, Rotary oval, home via some trails.
First impressions on bike- love the Lefty fork, particularly as the lockout is so stiff. Liked the Fox float rear shock too. Didn't feel to bad on the hills, but didn't test it on many downhills.

Running (short Reverse Tick Loop) 1:15:24 [3] 13.0 km (5:48 / km)
ahr:150 max:179

Almost straight off the bike. With Ezy and Prong.
Struggleville

Monday Feb 19, 2007 #

Running intervals (Terrain Loop) 1:05:00 [4] 10.0 km (6:30 / km)
ahr:161 max:192 slept:8.0

Stingers training at Lindfield with Jules, Andy, Ezy, Prong, Fel and Fatrat. We resurrected the old time trial loop, with a few modifications. Ran 4 reps (4.40 to 4.20mins), with about 1-2mins rest and finished off with a double. Felt a bit tired but otherwise okay.

Sunday Feb 18, 2007 #

Running long (Pennant Hills Park) 3:01:37 [3] 36.0 km (5:03 / km) +780m 4:33 / km
ahr:159 max:189 slept:7.5 shoes: Asic 2110

Long run with Julian, and Marc, Roger, Jane, James of old Athletics training group. From Pennant Hills Park to Thornleigh, Westleigh, Cherrybrook, Cumberland State Forest, Cheltanham, Hunts Creek, Epping, Whale rock, Sth Turramurra loop, Brown's waterhole and back. Heaps in the bush, with some streets to link up. Was good just to follow Jane and not worry about where we were going.
Pace was pretty solid for most of the run. Surprised I was able to keep it up for so long. Pretty warm on the hills, but nice in the valleys.
Jane was impressive (only ran 2hrs). Julian's always impressive so not worth mentioning. I was impressive too

Kayaking (Lane Cove) 1:15:20 [3] 12.0 km (6:17 / km)
shoes: K1 Kayak

After a few weeks of paddling in the ocean, Lane Cove River just doesn't cut it. The tide was super low (very slow) and I got a numb bum for the first time in ages.

Saturday Feb 17, 2007 #

Road Cycling (Akuna Bay West Head) 2:28:22 [3] 68.13 km (2:11 / km)
ahr:145 max:191 slept:6.5 shoes: Specialized MTB

with Mounty. The hills felt big today. I was happy to make it home.

Kayaking long (Fishermans to Whale beach) 2:27:28 [3] 23.22 km (6:21 / km)
ahr:124 max:141 shoes: Mark2 surfski

with Mounty. what a beautiful day. NE Wind made things pretty choppy. Paddled into the wind for 80mins, then turned around and took about 65mins home. Downwind section was good, really fast.

Friday Feb 16, 2007 #

Running long (Fig-tree Loop) 2:06:00 [3] 20.64 km (6:06 / km)
ahr:146 max:179 slept:7.0 shoes: Asic 2110

long morning run with Andy and Prong. Felt pretty tired for the first half, but came good on the way home. Very humid and hot in the sun. Nice to get the session out of the way early.

C • was Prong impressive? 2

Running (UTS Lindfield) 39:02 [2] 5.79 km (6:44 / km)
shoes: Teva X1

Evening run down to oval. A few drills then 3x 100m high knees, 3x50m high knees 50m fast, 3x100m fast.
jogged home.

Thursday Feb 15, 2007 #

Kayaking (Fishermans beach) 1:20:00 [3] 14.0 km (5:43 / km)
slept:7.0 shoes: Mark2 surfski

morning paddle with Mounty. Beautiful day, not much wind so nice and glassy. Paddled for 70 mins before attempting to practise a beach landing on collaroy beach. Aborted on one very steep wave, but then got hit by another wave and ended up on the beach anyway. Had numerous attempts to get thru the shore break- some good some bad- before deciding give up before getting hurt. Very funny. A few times we got totally launched going over the wave but failed to make the landing.

Running (Two Creeks/Little Diggers) 48:24 [4] 8.8 km (5:30 / km)
shoes: Adidas

with Prong. Did 5 x 2min hard, 2mins jog recovery to spice things up a bit. Felt quite good.

Wednesday Feb 14, 2007 #

Road Cycling long (Three gorges) 4:00:41 [3] 107.0 km (2:15 / km) +1950m 2:04 / km
ahr:159 max:193 slept:8.0 shoes: Specialized MTB

Lindfield to Killarney- met Katrin. Then three gorges ride- Bobbin Head, Berwora Waters (across on ferry), Galston Gorge, back thru Bobbin Head and home via Pacific Hwy.
First long ride for a while, and i suffered. It was quite warm, but i was surprised and annoyed when my quads started cramping up Galston gorge and i really had to back off for the rest of the ride. Legs very tired and heavy all afternoon. Anyway good to get a few miles in.

Orienteering race (Summer Series) 50:00 [4] 9.99 km (5:00 / km)
shoes: Asic 2110

SS at Roseville Bridge, Castle Crag.
Legs were shattered from ride, particularly on the uphills at the start. Felt better once i got going, and ran hard at the finish on downhills but it was too late by then.

Tuesday Feb 13, 2007 #

Strength work (weights and core) 30:00 [3]
slept:8.0

surprising how i can be so motivated yet not get around to going training for 4 days.

Monday Feb 12, 2007 #

Strength work (weights) 20:00 [3]
slept:4.0

Caught plane home from Christchurch at 7am. Almost drowned trying to cross the pacific hwy on my way back to work at 11am. Crazy weather, haven't seen anything like this in Sydney.

Sunday Feb 11, 2007 #

Note
(rest day)

Sympathy rest day. Went to C2C breakfast, presentation, then a few free Speights at the pub. Then back to Aarons and watched AR videos with Prong.

Friday Feb 9, 2007 #

Running (Greymouth beach) 31:00 [3] 5.0 km (6:12 / km)
slept:10.0 shoes: red Salomon 3D Pro

Spent all day at the Greymouth Holiday Park watching TV, eating and preparing for the race. Prong and I were encouraging Damon to eat as much as he could- and therefore had to lead by example.
Got out for a run in the arvo along the beach. A bit of a recovery run, but it's not possible to run easily on this beach which is covered in small to largeish stones. Legs felt ok after yesterday's epic.
After dinner we drove to Kumara racecourse and the 3 of us slept in Tim's fitted out Ford transit. Awesome campervan!!

Thursday Feb 8, 2007 #

Running long (Coast to Coast Mountain r) 3:42:00 [3] 28.0 km (7:56 / km) +1900m 5:55 / km
slept:8.0 shoes: red Salomon 3D Pro

Deception bridge to Klondyke Corner via Deception valley, Goat Pass, Mingha Valley with Prong and Matthias (Swedish Orienteer/Multisporter).
If you have not done this run then you won't understand how tough it is. It made Cradle Mountain track look like the pacific highway. The first hour is up the deception creek line. There is no track, you just have to weave thru the river and pick the best route. The 2nd hour has much bigger boulders, and valley closes in and you have to look for small short cut tracks thru the bush. I felt good for the first hour, but Prong started pushing the pace a bit for the 2nd hour. After about 2hrs you leave the valley and climb up a small creek to Goat Pass hut. The descent has parts on board walks, and the track is much more established for most of the way. But it is is still difficult running and the last 30mins you need to pick your path down the rocky valley again. Carsten has the record for this run- 2hrs39 for the full course, but Keith Murray once ran 2hrs24 in the indivdual race for the same course that we ran (it has changed slightly over the years) Amazing.
Great training, and really challenging. Coast to Coast 2008....
and yes Shep- Prong was impressive

Wednesday Feb 7, 2007 #

Running long (Rotorua) 1:51:49 [3] 18.4 km (6:05 / km)
slept:9.0 shoes: red Salomon 3D Pro

Whakewarwarware MTB forest with Prong and Shep. Left from the Rotorua Thermal Holiday Park- along main road and into forest. There's heaps of mtb tracks here. We ran around a few tracks, then over hill and down to the Redwood Forest. Tracks were great, and forest beautiful. Nice temp in the forest, but very humid in the sun.
Prong was not impressive

Kayaking (Christchurch) 55:00 [3]

After the mornings run Prong and I flew to Christchurch. Met Damon and Brent and went to Aaron and Sara. We then drove out of town to the Waimakiriri River and i went kayaking from Woodstock to Waimakariri Gorge Bridge with with Aaron and Brent. This is the last 1/4th of the C2C paddle. It was pretty fast flowing, in a very wide valley. The river was very braided and you need to pick the best route. I paddled Sara's JKK Eclipse. It was pretty stable and I never felt like falling out. Had to work pretty hard to keep up though cos it's a bit slower.

Tuesday Feb 6, 2007 #

Orienteering race (Waihora) 1:27:27 [3] *** 13.57 km (6:27 / km)
shoes: VJ Twister

Massed start Loop race- after a big night out in Taupo there were quite a few casualties. I didn't feel so bad, until i started running. I didn't see anyone on my loop until control #7 because they all made a mistake on the first. The next 4 loops i also jogged totally alone so it was quite boring and i was struggling big time. Don't really know why i kept going, but just wanted to finish.

Kayaking (Whitewater rafting) 40:00 [3]

after getting a lift to Rotorua i gave Shep a call to see what he was up to. He asked if we wanted to go Whitewater rafting with him, Hanny and Josephine (jo was chicken)- said yes, and we were picked about 10mins later. Drove for about 30min out of Rotoroa, near Rotoriti lake. Some tuition then straight into the boat. Was actually more physical than i expected, it takes a bit of effort to get the boats moving. Very beautiful gorge with Grade 5 rapids including a 7m waterfall- biggest commercial waterfall in NZ. Heaps of fun, and defo want to do it again, but would be better on a longer river.

C • Kayak the Kaituna 1

Monday Feb 5, 2007 #

Orienteering race (Waihora) 17:06 [3] ***** 3.14 km (5:27 / km)
ahr:186 max:197 slept:7.0

Chasing start based on results of yesterday afternoon's sprint race. Since i had a bad sprint i was starting a long way down. Went hard to first, checking which loop i was on. Saw Shep in front on my course (he had 26sec head start) and went really hard to catch him. He left 4 in the wrong direction and i called out to him then continued. I could see Jamie Stewart not far in front, but was never able to catch him. Shep caught up and i spent the rest of the race chasing him. Had a battle with a few guys but was able to lose them over the last few controls.
Good run. Equal 4th, but still only 15th overall. Awesome area, it was a shame the course wasn't longer.

Orienteering race (Whakaipo Bay) 22:08 [5] 3.94 km (5:37 / km)
ahr:186 max:189 shoes: VJ Twister

Mixed relay with Jasmine (1st leg), Julian (3rd leg). Mostly open farmland with some good contour detail and steep gullies. I ran 2nd leg- mostly against girls. Had a prefect run except for mispunching #11. Mine was on a small gully and i punch another on a small depression about 20m before mine. Very disappointed especially since Julian had a great run an pulled us into 1st place.

Orienteering race (Taupo) 11:46 [5] ** 2.7 km (4:21 / km)
ahr:181 max:194 shoes: red Salomon 3D Pro

Spa Park Sprint- I was feeling pretty tired and a bit unmotivated. But racing head to head with Ezy was enough to get me going. Unfortunatley lost time at poorly mapped or misplaced #3. Otherwise ran ok, but was a long way behind over a short course.

Running warm up/down 30:00 [2]
shoes: red Salomon 3D Pro

Sunday Feb 4, 2007 #

Orienteering race (Kahuu) 30:55 [5] **** 4.0 km (7:44 / km)
ahr:184 max:197 spiked:18/20c slept:8.0 shoes: VJ Twister

Middle WRE and Bushrangers.
Not a good start- losing 1min at #1. Looked back and saw Karl as i was leaving the control but fortunately he didn't see me. I had caught McCarthy and we ran hard 2-5. Lost him after 6 and keep running hard thru to 12. Lost 30secs at 13 (stuck on cliff above control), 14 (knocked my glasses and spent time looking for them) and 15 (should have followed tracking to right, but instead got stuck in some green and had to backtrack). Finished course really strongly too, except for fall in finish area which would have cos me 2nd place. Felt strong in the terrain, much different to yesterday. Very happy with result.
1st Tero, 2nd Carsten, 3rd Me. Got some good WR points.
http://www.obasen.nu/winsplits/online/en/default.a...

Saturday Feb 3, 2007 #

Event: Waitangi 4 Day 2007

Orienteering race (Piopio) 1:25:29 [5] *** 12.3 km (6:57 / km)
ahr:187 max:195 slept:9.0 shoes: red Salomon 3D Pro

WRE and Bushrangers challenge.
Mostly open farmland, with small patches of native forest, and large tomos (limestone sinkholes). Had an okay start, but lost over 3min on long leg to #5. Got confused with the tracks near the start triangle and ended up taking the wrong one, which pushed me off line, then missed 1min near the circle. Got caught by Tero Fohr, and i was chasing him for a lot of the course (we had the same butterfly loops). He was really fast in parts and would get away, but then i'd somehow catch him up later. Very annoying mistake to 2nd last lost me almost 1min.Didn't see a very easy route choice. Big disappointment was how much i struggled physically. Really didn't like the hard, uneven ground, and hated the downhills.
8th. Had lots of NZers close in front and it would have been good to beat a few of them.
http://www.obasen.nu/winsplits/online/en/default.a...

Running warm up/down 25:00 [2]
shoes: red Salomon 3D Pro

Friday Feb 2, 2007 #

Running (Onerohunga) 22:31 [2] 4.09 km (5:30 / km)
slept:6.0 shoes: red Salomon 3D Pro

evening loosening up jog with Julian, Dave and Simon around Onerohunga

Orienteering race (Kahuu-iti) 17:07 [5] *** 2.93 km (5:51 / km)
shoes: VJ Twister

Sprint- Bushrangers Challenge
Started 1min behind Beat and passed him at 1, which i still didn't run well. Lost 1min on 3 which was so easy you could even see it from 2. Beat passed me and i chased him down by 8. We ran very badly for the 2nd half and i was even caught 4mins by Julian who won.
http://www.obasen.nu/winsplits/online/en/default.a...

Running warm up/down 40:00 [3]
shoes: red Salomon 3D Pro

Thursday Feb 1, 2007 #

Running (Narmaroo Loop) 32:31 [3] 5.7 km (5:42 / km)
slept:7.0

Easy run in evening to loosen up. Felt good, but quads still sore from massage.

C • Where's that? 1

« Earlier | Later »