Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 29 days ending Feb 29, 2008:

	activity	#	time	miles		km		+m
	Running	24	31:46:27	183.14		294.74		1300
	Road Cycling	4	8:14:00	165.17	(2:59)	265.81	(1:52)
	Orienteering	4	5:11:00	28.14	(11:03)	45.28	(6:52)	400
	Kayaking	5	4:37:00	26.56	(10:26)	42.74	(6:29)
	Total	27	49:48:27	403.0		648.57		1700
averages - sleep:7.9

5:18

0:00

» now

Friday Feb 29, 2008 #

Running (Lillydale Lake) 30:00 [2] 5.0 km (6:00 / km)
shoes: new NORTH FACE Anurva

2 very slow laps of the lake on a cool melbourne morning. Very tired

Kayaking (Lillydale Lake) 45:00 [3] 7.0 km (6:26 / km)

In Josh's Time machine and Jodie's tiny paddle. Good for technique since the paddle wasn't offering too much resistance. A couple of times around the lake plus a few loops of the islands. Nice morning.

Running hills (The Scar) 35:00 [4]
shoes: new NORTH FACE Anurva

Stopped on the way back from the lake and did one rep up The Scar. Considered doing 2, but my calves were so tight I would have had to walk up backwards.

Wednesday Feb 27, 2008 #

Kayaking (Hazelwood Pondage) 50:00 [4] 7.0 km (7:09 / km)
shoes: Fenn Millennium

morning paddle on the pond.
10mins w.u
2x10x30secs on/off with 3TB resistance (2mins between sets) and 1 set with no resistance.

C • 3TB on a ski? 2

Running (Traralgon) 1:07:25 [3] 13.0 km (5:11 / km)
shoes: Asic 2110

Evening run with Kathryn and John, from his house. First on roads, but then through pine plantations to west of Traralgon. Calves tight and pace was good. Didn't feel like running any further.

Tuesday Feb 26, 2008 #

Road Cycling long (Tyers to Walhalla return) 2:45:00 [3] 83.6 km (1:58 / km)

morning ride with Murray (a local triathlete and owner of Personal training business in Traralgon). Fantastic ride, on relatively good and safe roads through beautiful forests. Turn around and coffee at Walhalla, a historic gold-mining town, come tourist town. I had thought of scoping this area out for orienteering terrain (based solely on the the goldmining history) but now I've been here i realise it is far too mountainous for orienteering. Ride out was from 70m to 350m at Walhalla and a highest point of 450m. Did another 20mins on the flat from Tyers when we got back. Legs felt quite good, but calves very stiff from the w/e.
Now I've seen what its like in this area i'm keen to get out and do some exploring on the mtb and running.

Running intervals (Traralgon) 1:18:00 [3] 13.0 km (6:00 / km)
shoes: Nike Bowerman

Intervals with Harriers group. 23mins w.u.then 2x500m on foot paths around John's place. Then 3 x 1km with 2mins rest. Not a real tough session, but good one to start with and to build on. Times quicker each rep with was good. Long 25mins cool down.

Monday Feb 25, 2008 #

Running hills (Delburn forest) 52:00 [4] 8.0 km (6:30 / km)
shoes: Teva X1 Stability

Hill reps session up a steep hill in the pine forest.
13mins w.u.
5 reps (330m, 85m climb) at 2.46, 2.44, 2.44, 2.42, 2.41
15mins cool down.
Calves were a bit sore but that was to be expected after weekend of orienteering.

Sunday Feb 24, 2008 #

Orienteering race (Diamond Hill-Bendigo) 52:10 [5] 10.27 km (5:05 / km) +400m 4:15 / km
shoes: VJ twisters

Bendigo event- Massed start hagaby set by Jim.
It was a bloody cold morning and I was pretty slack on my w.u. Was pushed on the first loop by Toph, Brian Keely, Dave Brownridge and actually off the back a bit when I thought they were making a parallel error but in fact I was. Pulled my way back up to the front by the map change (20mins) and we were just behind the leaders on the other loop.
Brian and I were leading the field after the common control but before long there was a pack of 7, with Leon, Bruce, and Evan joining us. The pace was quite good and I didn't think I'd have much chance of blowing off everyone at the finish, so picked it up when we got to the next split. Leon was with me, and I hit all the controls well, and lead into the final 4 controls. When i got up the courage to look back the was still a line of 4 guys hunting me down. Picked it up to max speed and spiked to last 3 controls and still had a lead. Smashed myself on the tough uphill finish leg and finished about 5 secs in front of Leon, then Brian, Evan, Bruce all in 10secs.
Stoked with the win, especially as a I felt so slow at the start. Really happy with my race plan as it played out flawlessly. Great fun, and it was good to see the youngsters running fast and confidently.

C • Challenging 1

Orienteering (Mt Alexander) 1:08:00 [3] 7.0 km (9:43 / km)
shoes: VJ twisters

I ran with Kathryn (her mostly navigating and me checking) and hang out the streamers. Started at the top of the mountain and dropped 300m but still had a few hills and i was quite tired by the end.
Great area. I actually ran this course about 10years ago on a Wazza training camp, but couldn't really remember anything.
Topped off a good weekend of Orienteering. Thanks Bruce for organising it, and Jim for setting the races.

Saturday Feb 23, 2008 #

Orienteering (Deadman's Flat) 39:30 [3] 4.0 km (9:53 / km)
shoes: Teva X1 Stability

Afternoon training session on Deadman's Flat. Ran with Kathryn. Bloody difficult area, but I think the map makes it look worse than it really is. Perhaps the 2.5m contours.

Orienteering race (Bendigo) 17:10 [5] 3.97 km (4:19 / km)
shoes: Teva X1 Stability

Sprint race in Bendigo.
Not a bad race in parkland and town bushland with lots of tracks. Got smashed by all the local youngsters, Leon running an impressive 14.55mins. Managed to hold off Kathryn by 10secs so she had to shout dinner :-)

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Teva X1 Stability

Friday Feb 22, 2008 #

Running (Delburn forest) 36:00 [3] 5.7 km (6:19 / km)
shoes: Salomon Trail Comp2

early morning run with Kathryn. Very tired.

Thursday Feb 21, 2008 #

Running race (Harriers race) 23:00 [5] 6.0 km (3:50 / km)
shoes: Nike Bowerman

Harriers Race out the back of Morwell on nice sandy and hilly, and also quite wet tracks through pine plantation. Felt tired on warm up, but pretty happy with my race.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Nike Bowerman

Wednesday Feb 20, 2008 #

Kayaking (Hazelwood Pondage) 55:00 [3] 7.9 km (6:58 / km)
shoes: Fenn Millennium

morning paddle. 10mins w.u
10x 1mins on/off with 1 TB resistance
2mins swimming trying to take off the tennis ball
10x 1mins on, 30secs off with no resistance.
The tennis ball doesn't make nearly as big a difference on the ski as the K1. Pretty tough into the wind with or without the TB.

Running (Delburn forest) 43:09 [3] 7.45 km (5:48 / km)
shoes: Salomon Trail Comp2

evening run with Kathryn. It was raining all afternoon and i thought about skipping run, but glad I did something. Legs tired but better at the end than start.

Tuesday Feb 19, 2008 #

Kayaking (Hazelwood Pondage) 1:02:00 [3] 10.45 km (5:56 / km)
shoes: Fenn Millennium

back in the boat. A lap of the pond and 8x 20 Double strokes ON/OFF at the end. Didn't feel too bad considering lack of recent training.

Running long (Loy Yang) 1:30:00 [3] 15.0 km (6:00 / km)
shoes: Nike Bowerman

afternoon run with Kathryn around forests near Loy Yang Powerstation and one of the lakes. Very warm in the sun but started to cool by the end. Did a few surges up some of the big hills.

Monday Feb 18, 2008 #

Running (Delburn forest) 47:00 [3]
shoes: Asic 2110

morning run with Kathryn. 28mins in terrain.

Road Cycling (Delburn to Traralgon) 1:22:00 [3] 41.0 km (2:00 / km)

Very warm, but nice riding.

Sunday Feb 17, 2008 #

Running long (Traralgon/Tyers Loop) 2:43:06 [3] 33.31 km (4:54 / km)
shoes: Nike Bowerman

Tyers Loop with Harriers group. Started in Traralgon, 7km along flat road across the Latrobe Valley to Tyers where we met some others to make a group of 10. Up hill then onto gravel road then into the forest. Along the Rintos Creek Track which undulates a lot and then has a long climb up to the road. Then easy 6 km mostly downhill on the road to Tyers. Most stopped there, but I felt ok so ran back into Traralgon. Good pace but not too fast.

Saturday Feb 16, 2008 #

Road Cycling long (Traralgon/Heyville return) 2:45:00 [4] 100.21 km (1:39 / km)

morning bunch ride from Traralgon. We were running a bit late and missed the start by about a minute. Me, Duncan and John tried to pull Kathryn onto the bunch but she didn't make it and we had to leave her. Pace was easy to start with, but got progressively faster and harder as we hit the small undulations then into Heyville. I did a few turns when i was near the front after the hills. Regrouped and filled bottles at Heyville (55km 1hr34mns) then back via a shorter route. Pace was getting hot and the bunch split when there was a bit of a crosswind. I was in the back and we worked hard for the next 15km never more than 100m behind. Thought we'd get back on at an intersection but missed by about 30m. Then was was only 4 of us and we were all buggered but we were back in town anyway.
Great fun and much harder work than I expected. Sometimes my heart was doing it easy, but my legs were struggling. More time on the bike...
Great breakfast of Pancakes and grilled banana and coffee at iimis.

Running (Delburn forest) 55:05 [3] 8.87 km (6:13 / km)
shoes: Salomon Trail Comp2

Evening run with Kathryn. 15mins on tracks, then 23mins in pine plantation, then 13mins on tracks.
Legs felt much better than expected and it was a nice evening for running. Lot of kangaroos and one deer.

Friday Feb 15, 2008 #

Road Cycling (Delburn to Traralgon) 1:22:00 [3] 41.0 km (2:00 / km)

ride into town. nice and warm and it was good to be back on the bike.

Running (Traralgon) 43:15 [3] 8.15 km (5:18 / km)
shoes: Asic 2110

evening run in Traralgon with Kathryn. Legs felt ok.

Thursday Feb 14, 2008 #

Running race (Harriers Race) 19:40 [5] 5.2 km (3:47 / km)
shoes: Nike Bowerman

Harriers race. Legs very heavy for warm up so I wasn't expecting much. It was a handicap race and my handicap is pretty bad so I ran away from everyone in my group. Got slowed down by lots of people on a very narrow track and board walk but otherwise an ok race.

Running warm up/down 34:00 [2] 6.5 km (5:14 / km)
shoes: Nike Bowerman

warm up and cool down

Wednesday Feb 13, 2008 #

Running hills (Terrain reps) 19:00 [5] 3.14 km (6:03 / km) +300m 4:06 / km
slept:8.0 shoes: Salomon Trail Comp2

Midday session. Planned to do short hills but didn't find a suitable hill so did long hill reps in the pine plantation.
4 reps (780m, 75m climb) with 5 mins jog recovery down the track.
4.36, 4.38, 4.39, 4.35
Slow jog home, very tired up last hill.

Running warm up/down 1:00:00 [3] 11.2 km (5:21 / km)
shoes: Salomon Trail Comp2

long warm up and cool down

C • broken bike? 2

Running (Hazelwood South) 32:35 [2] 5.66 km (5:45 / km)
shoes: Asic 2110

Evening run with Kathryn from Todd's place along fire trails. Very tired on any ascent.

Tuesday Feb 12, 2008 #

Running (Dandinongs) 1:08:34 [3] 10.4 km (6:36 / km) +1000m 4:27 / km
slept:8.0 shoes: Asic 2110

Morning run from Josh's in the Dandinongs. Josh's place back straight onto the bush, and it's all uphill from there. Very slow start but warmed up and felt good by the end. Great area and nice in the clouds.

Monday Feb 11, 2008 #

Note
(rest day)

Working for Josh all day.

Sunday Feb 10, 2008 #

Orienteering (Nerrina/White Swan) 1:30:00 [3] 10.0 km (9:00 / km)
shoes: Teva X1 Stability

Orienteering training organised by Roch Prendergast.
First course I ran in pairs with Blair. One person navigating to a determined area, then handing over to other person who had to relocate and find a control. I felt like I hadn't orienteered for ages and was very careful to begin with.
2nd exercise was a sprint course of about 2.5km and took me just under 20mins. I was really struggling with lack of food and had real trouble concentrating, particularly in the control circle. But it was great training, and is still one of the best maps going around. The dark green gorse is actually better than it was 10 years ago.

Saturday Feb 9, 2008 #

Running long (Yarra Bend to Essendon) 1:30:00 [3] 17.0 km (5:18 / km)
shoes: Nike Bowerman

I volunteered at the Kathmandu AR at Yarra Bent, when Kath and Kim won the women's class (and even beat the mixed team!). Dave's Colls won outright.
Ran back to Essendon via Merri Creek for about 50mins that was quite pleasant then through the streets. Legs were very flat but I tried (unsuccessfully) to run through it.

Note: Caught up with Troysie who has moved into an apartment in Port Melbourne. Went to Crown Casino, shit that place is big! and saw a movie.

Friday Feb 8, 2008 #

Running (Glenn Run) 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Nike Bowerman

Glenn run, while waiting for Kathryn to run VIC 5km track champs. 2laps of the Tan, one easy, one hard, plus several other laps around the block and Olympic park to fill in time.

Thursday Feb 7, 2008 #

Running (Delburn forest) 51:35 [3] 8.91 km (5:47 / km)
shoes: Asic 2110

afternoon run with Kathryn, with a few run throughs.

Wednesday Feb 6, 2008 #

Running (Delburn) 43:00 [2] 7.0 km (6:09 / km)
shoes: Asic 2110

morning run with Kathryn. I was nearly awake by the end of it.

Tuesday Feb 5, 2008 #

Kayaking (Patterson Lakes) 1:05:00 [3] 10.39 km (6:15 / km)
slept:6.0 shoes: K1 Kayak

early morning paddle with Big Dave. Was pretty tired but happy I dragged myself out of bed. 5mins w.u then 4x4mins with 1min rest. Worked on technique for the rest. I felt pretty bad in the boat due to lack of recent paddling. Lacking strength and not as stable in this boat. Nothing a few thousand hours of paddling won't fix...

C • Coaching Posi 3

Monday Feb 4, 2008 #

Running (Albert Park) 35:00 [3] 7.05 km (4:58 / km)
slept:5.0 shoes: new NORTH FACE Anurva

arrived on the Spirit of Tasmania at 6am and had some free time before my breakfast meeting with Silva Rep. Quick lap of Albert Park Lake on a really nice, but warmish morning. Legs felt good, but surprising how 5mins/km feels fast these days...
Then 7.30am breakfast meeting with SILVA rep. Great coffee and french toast coutesy of SILVA at Ali's Coffee Rosters in South Melbourne. Fully recommended.

Orienteering race (Melbourne Street-O) 44:10 [5] 10.04 km (4:24 / km)
shoes: Nike Bowerman

Melbourne Steet-O (my first!) Had to collect 18 out of 22 controls. Running late so not much of a warm up. Followed Adam Scammell for the first 15mins or so until we took different routes, he skipped 18. I made a few mistakes after that, not realising I couldn't get through to some streets. Happy with my legs, though I plan to get a bit faster in the next month. Certainly got out-Scamelled tonight!

Sunday Feb 3, 2008 #

Running (Cradle-Penguin Track) 18:00 [2] 2.0 km (9:00 / km)
slept:11.0 shoes: new NORTH FACE Anurva

Attempted a run on the new Penguin to Cradle walking track but it was not very enjoyable. Will came back in a few years when the bushwalkers have actually made a track, rather than following the poles through the long spiky grass as it is at the moment. Gaitors would have been useful.
So back in the van and drove to Cradle Mountain village.

Running long (Cradle Mountain Village) 1:32:00 [3] 15.0 km (6:08 / km)
shoes: new NORTH FACE Anurva

From the transport depot, into town, along the enchanted walk, then the longer and rougher trail in Pencil Pine Valley. Some beautiful old school forest and some open heathland. Really enjoyed this run, but was just about to bonk when I got back to the car. Fruit cake, banana and custard fixed me up!

C • cradle mt 2

Running (Devonport) 31:00 [3] 4.5 km (6:53 / km)
shoes: new NORTH FACE Anurva

Evening run from Leith, west of Devonport before hopping on the ferry back to Melbourne. Nice coastline, but so ROCKY. The whole run was on 1/2 foot to foot sized stones. Took a while to get going and it was hard to take your eyes off the ground, like orienteering in very tough terrain. Good Coast to Coast training though.

Saturday Feb 2, 2008 #

Event: Waitangi Summer Carnival

Running long (Fenchman's Cap) 5:18:00 [2] 31.0 km (10:15 / km)
slept:8.0 shoes: new NORTH FACE Anurva

Happy with my decision not to do run Cradle Mountain Run (its a long story), Kathryn and I headed out to Frenchman's Cap. But it was a better further than we thought, and we didn't really want to run all day. We made it to Vera Lake after 2hrs40 and that was far enough. Had lunch and came back. We were running for the first and last 1.5hrs when the track was better and walked the middle bit. The Lodden Plains weren't that sodden and managed to keep the feet realitively dry.

Friday Feb 1, 2008 #

Running (Pittwater sanddunes) 1:11:03 [3] 8.4 km (8:28 / km)
slept:9.5 shoes: new NORTH FACE Anurva

Orienteering training with Kathryn.
What an awesome map. We ran a course on 1:7500 map on the pine forested area. Heaps of fun and ran quite well.

Running (Lake St Clair) 35:00 [3] 5.3 km (6:36 / km)
shoes: new NORTH FACE Anurva

Afternoon run from Lake St Clair. Out on overland track to Watersmeet, then Platypus track, another track, then along the waters edge. Body felt a lot better than previous days.
Then drove west and found a nice camping spot near a lake, but there was hardly any water in the lake. But still nice in the Maui campervan.

« Earlier | Later »