Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 30 days ending Sep 30, 2008:

	activity	#	time	miles		km		+m
	Running	14	12:24:09	77.34		124.46		951
	Orienteering	7	10:12:20	1589.9		2558.7		815
	Kayaking	9	10:03:27	56.99	(10:35)	91.72	(6:35)
	MTB Cycling	3	5:55:55	61.69	(5:46)	99.28	(3:35)	965
	Cross Country Skiing	1	4:30:00	14.29	(18:54)	23.0	(11:44)	900
	Road Cycling	2	4:23:37	74.01	(3:34)	119.1	(2:13)	1200
	Strength work	1	30:00
	Swimming	1	10:00
	Total	28	48:09:28	1874.22		3016.26		4831
averages - sleep:8

4:56

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» now

Tuesday Sep 30, 2008 #

Note
(sick)

Cold really took hold today. Had to bit the bullet and go to the doctor and get some drugs. The last time i put an injury/sickness on attackpoint was exactly a year ago so i guess i've had a pretty good run. But need to get better quickly as i have a few big challenges before the end of the year.

Spent most of the day on the computer feeling distracted and watching the first 2 seasons of "The Office" British version and the Christmas special. Took me a while to get into it because i quite like the american version but it really grew on me.

C • the office 7

Monday Sep 29, 2008 #

Running (Delburn forest) 30:00 [3] 5.0 km (6:00 / km)
ahr:148 max:174 slept:7.0 shoes: red Salomon 3D Pro

Late night travelling home from QLD, arriving home at 2.15am. Cold getting progressively worse and felt pretty shit all day.

evening run with Kathryn. Thought it might help to clear some gunk from my lungs.

Sunday Sep 28, 2008 #

Orienteering race (Aus Relay Champs) 42:55 [5] 8.56 km (5:01 / km)
shoes: Teva X1 Stability

3rd leg for the Stingers. Good start by Eric had us in first place. Steve had a great run showing he deserved to be in the first team, but was overhauled by good runs from Grant, Ben and Blair. I pushed really hard at the start to catch Bruce but we had different first controls. I didn't seem him until he came into 4 behind me. Proceded to miss 30secs on 6, too far to the left. Eased off a bit 6-9 but picked it up a bit to 12 but missed 30secs because the control was placed way too far up the gully. Made a break from Bruce thru 14, 15 and 16 and had a good finish taking 3rd place.
I felt like i was running much faster than yesterday, but I was a long way off the pace.

Saturday Sep 27, 2008 #

Orienteering race (Aus Long Champs) 1:43:44 [5] 17.42 km (5:57 / km) +420m 5:19 / km
ahr:181 max:191 slept:7.5 shoes: Teva X1 Stability

Again felt pretty flat and had a congested chest in the morning. Not much i could do about it though so just had to push on. Hit #1 - 10 quite well and was only 1min behind the lead. But distinctly remember thinking how slowly i was running on route to #2- so it was a surprise to see i was leading at that control. Started to pick up a few runners, Simon 2mins, Nino, Bradshaw 4mins. Struggled up the hill on the track to 11 as Bradshaw easily ran away but picked him up at the control. He took a slightly different route to 12 but we came back together- though we lost 2mins on this leg to the fastest. I lead to 13 where we picked up Dave Meyer who was very unimpressed to be caught. Sculled 500ml of gatorade hoping it would get me to the finish line. Dave lead to 14 and 15, where i made my biggest mistake, about 90secs. We over ran the small gully and i went left not right. The pack splintered here, and i was the last to get the control. Everyone was back together at 16, 17, 18 with Toomey and Glenn hoping on for a bit. I got back in front from 17-20 and we caught Ryan. Enjoyed the short 20-22 controls with so many people around. We finally dropped a few with Ryan and Bradshaw on the front and me hanging on for dear life to 23, 24. 24 was a bit strange but i hesitated less than the others and punched first- GPs showed it was a not exactly in the right spot. I really hurt to the finish, and lost a bit of ground on the others and was totally stuffed at the finish.
4th place, was ok, but would have prefered top 3. But couldn't do much more today, raced to my ability and didn't make many mistakes but a real shame i wasn't healthy.
http://results.orienteering.asn.au/index.php?sd=12...

Running warm up/down 15:00 [2]
shoes: Teva X1 Stability

warm up and absolutely no cool down

Friday Sep 26, 2008 #

Orienteering race (Aus Sprint Champs) 19:59 [5]
ahr:182 max:188 slept:6.5 shoes: Teva X1 Stability

Woke up feeling pretty crap- real clogged up in the chest. We went on a whale watching trip from Hervey Bay in the morning, which was late back so we didn't have much time to spare before the race.
Didn't seem like i was running that badly, but looking at my HR profile it took me a long time to warm up. Missed 30secs (tho it felt like much less) on #6 after taking the conservative route to the right of the green. Saw Rob Walter as i was leaving the control which was annoying as he looked confused and i lead him into it. Rob quickly overtook me and easily ran away. I didn't lose much on any of the other controls but just didn't have the legs or lungs today.
15th, 2.23 behind Simon.
http://results.orienteering.asn.au/?sd=1222646400&...

Thursday Sep 25, 2008 #

Kayaking (Noosa) 1:35:00 [3] 14.0 km (6:47 / km)
slept:8.0

on Kim Beckinsale's V10. Was extremely windy so stayed close to shore on the north side of Noosa. Went out towards the heads, then did lots of ins and outs catching runs. Had a few offs but managed to hold onto the ski. The ski felt basically identical to the Red 7 Pro 70.

Wednesday Sep 24, 2008 #

Running (Noosa) 49:00 [3] 7.7 km (6:22 / km)
shoes: Salomon XT Wings

nice arvo run with LazyDave, Steve and Glenn around the Noosa headland. Beautiful place. Fresh of the plane Glenn showed us a clean pair of heels and staked a claim for the Stingers 1st relay team. My legs felt like i've been doing too much running lately. Nice swim in one of the sheltered coves.

Tuesday Sep 23, 2008 #

Orienteering race (SILVA NOL) 49:20 [5] 9.1 km (5:25 / km) +200m 4:53 / km
slept:7.0 shoes: VJ twisters

Had a pretty good run, no major mistakes. Tried to get it into 5th gear a few times but couldn't go much faster. Just relieved to beat all the school kids but not by much.
Finally a good day for the Stingers with 5 guys in the top 10.

Kayaking (Hervey Bay) 1:12:00 [3] 11.35 km (6:21 / km)

Afternoon paddle in Jason's Red 7 Pro 70 in Hervey Bay. It was pretty choppy and the boat seemed more unstable than the Surf 70. Paddled along the coast to the east with a tough side chop for 5km to the big jetty, out to sea a bit, and back again. Enjoyed surfing the runs in for the last few km's.

Monday Sep 22, 2008 #

Swimming (Frazer Island) 10:00 [1]

One day Fraser Island Tour with Dave and Steve. Bloody great place, should have planned to stay longer. Had a great recovery session in Lake Mackenzie.

Sunday Sep 21, 2008 #

Orienteering race (Queensland Champs) 1:55:00 [4] 16.8 km (6:51 / km)
shoes: Teva X1 Stability

C • details 1

Saturday Sep 20, 2008 #

Event: 2008 Australian Championships

Orienteering race (Aus Middle Distance) 41:22 [5] 6.82 km (6:04 / km) +195m 5:18 / km
shoes: VJ twisters

Friday Sep 19, 2008 #

Running long (Max 24hr AR checking) 1:35:31 [3] 14.0 km (6:49 / km)
slept:9.0 shoes: Teva X1 Stability

Course-checking the rest of the Max24hr. From The end of Wangi Wangi to Fishing Point along the coast. Really nice day but a bit thirsty by the end.

Thursday Sep 18, 2008 #

Orienteering (Max 24hr AR checking) 4:00:00 [3] 2500.0 km (6 / km)
slept:7.0 shoes: Teva X1 Stability

Helping out Gary Farebrother by checking the placements of the controls for this weekends Max24hr AR. Out in the Watagans, most was on tracks or in some nice but tough rainforest. Surprisingly they were all in the right place.

C • Flying 2

Wednesday Sep 17, 2008 #

Kayaking (Hazelwood Pondage) 54:00 [3] 8.0 km (6:45 / km)
shoes: ICON surf ski

morning kayak in the Mark 1. Bloody cold but really calm. Just did one lap with 1 TB resistance.

Tuesday Sep 16, 2008 #

Running intervals (Delburn forest) 57:57 [4] 10.51 km (5:31 / km)
shoes: new NORTH FACE Anurva

afternoon run with Kathryn. 20mins warm up then 5 x 2mins hard/1 min jog recovery. Felt better than i expected but still a bit of a cold.

Monday Sep 15, 2008 #

Strength work 30:00 [3]

Sunday Sep 14, 2008 #

MTB Cycling (Dandinongs) 3:10:00 [3] 48.0 km (3:58 / km)
slept:8.5 shoes: Cannondale Rush

With Kath, Kim and Josh. Pace was pretty easy as we were all recovering from, or falling sick. From Joshs, up to One tree hill, Ferny Creek, Sassafras Creek Trail, Monbulk. Then Kim snapped her derailleur hangar off. Josh being Josh managed to jam it back into place and hold it with the skewer and she made it back home with no problems. Home via road thru Emerald (love that bakery), Belgrave and Ferntree Gully. I didn't feel great but better than yesterday.

Running (Delburn forest) 30:00 [3] 6.0 km (5:00 / km)
shoes: Asic 2110

evening jog.

Saturday Sep 13, 2008 #

Event: 8th World Rogaining Championships

Running long (Two Bays Track) 3:03:00 [3] 27.4 km (6:41 / km) +600m 6:01 / km
ahr:142 slept:8.0 shoes: Nike Bowerman

with Kath, Kim, Nic from SILVA and a few mates of his, and his dog Aston. From Dromana, over Arthurs Seat and down to Cape Schanck, mostly along a nice walking track. Pace varied a lot, with fast bits and slow bits. I was struggling big time on the hills, high HR and no energy. Thought about pulling the pin at half way, but instead gave the pack to Kathryn after an hour and gradually felt better towards the end. Good to have a few k's in the legs and it was nice company and a great spring day.

Kayaking (Patterson Lakes) 57:30 [2] 9.0 km (6:23 / km)
shoes: K1 Kayak

with Kath and Kim, and Josh. Was nice to paddle a K1 again. Nice finish to the day.

C • noice 3

Friday Sep 12, 2008 #

Note
slept:8.5 (rest day)

Felt pretty crap in the morning so didn't train and things didn't really change for the rest of the day.

Thursday Sep 11, 2008 #

Road Cycling (Delburn to Traralgon) 1:12:00 [4] 39.0 km (1:51 / km)
ahr:133 max:166

Afternoon ride into Traralgon for Harriers run. Was running late as usual so it was a bit of a time trial.

Running race (Harriers Run) 35:00 [4] 8.0 km (4:23 / km)
shoes: Nike Bowerman

a 5min transition from the bike to race. Took a long time to get going.
One thing is for sure- I won't be challenging for a Sprint Champs title this year.

Wednesday Sep 10, 2008 #

Running (Delburn forest) 31:00 [2] 5.75 km (5:23 / km)
slept:8.5 shoes: Asic 2110

evening ride with Kathryn. Explored a few roads I hadn't been on before, down to Yinnar-Driffield Road and back.

Kayaking intervals (Hazelwood Pondage) 1:29:00 [4] 13.3 km (6:42 / km)
ahr:133 max:166 shoes: ICON surf ski

beautiful arvo paddle in the Icon with Kathryn in Millenium.
25mins w.u with 1TB.
10x 30secs on/off, 5mins recovery
10 x 1min on/30secs off, 5mins recovery
10 x 30secs on/off with out TB.
20mins c.d
Felt great to get rid of the tennis ball, i was flying at the end. Think i sent a new HR max in the boat too (I wasn't wearing a HR monitor in Ireland when gordon was whipping my arse hard)

Tuesday Sep 9, 2008 #

Running long (Delburn forest) 1:31:00 [3] 16.5 km (5:31 / km) +351m 4:59 / km
ahr:159 max:181 slept:8.0 shoes: Nike Bowerman

morning long run. Took a bit of effort to drag myself out of bed, but glad I did. Felt pretty good, but slow on the hills. Did a tempo section back up Ten mile creek road.

C • you get that info on pairin... 1

MTB Cycling (Delburn forest) 1:19:20 [3] 23.0 km (3:27 / km) +425m 3:09 / km
ahr:130 shoes: Cannondale Rush

evening ride with Kathryn. Explored a few roads I hadn't been on before, down to Yinnar-Driffield Road and back.

Monday Sep 8, 2008 #

Kayaking (Hazelwood Pondage) 1:13:11 [3] 10.01 km (7:19 / km)
ahr:129 max:144 slept:8.5 shoes: ICON surf ski

another windy evening paddle on the pond. Paddled the icon with 1 TB resistance. Took while to get going, but felt ok

Sunday Sep 7, 2008 #

Road Cycling long (Delburn-MirbooNorth-Thorp) 3:11:37 [3] 80.1 km (2:24 / km) +1200m 2:14 / km
ahr:144 max:181 slept:8.5

This had the promises of a really nice sunday morning ride, but wasted most of the morning deciding where to ride and what bike to ride. On the roadie i headed to mirboo North, along Strezlecki towards Leongatha, onto Grand Ridge Road to Allambee South, then to Halliston. The road was really nice up to here, and hardly a car in sight. Planned to take Leongatha-Yarragon Rd to Yarragon but it turned out to be dirt. So back to Allambee then north, but that turned out to be dirt too. Not happy. Didn't want to back track (my AR teammates will tell you this is a common problem), so took a harden up pill and hoped on my cyclocross bike and headed on the dirt Allambee South road towards Thorpdale. Surface was ok at first but then got really gravelling. Road climbed for ages and finally got to Mcdonalds road, which was sealed. Towards Childers, then back to Thorpdale. Then down to Driffield and back up the highway to Delburn. Was quite wet and cold by the end, but it was fun exploring a few new paths.
Training effect 5.0

C • GPS 2

Running (Delburn forest) 30:57 [3] 6.2 km (5:00 / km)
ahr:159 max:180 shoes: Asic 2110

evening run. Felt sluggish at first but pushed through it and ran at an ok pace.

Saturday Sep 6, 2008 #

Cross Country Skiing (Mt St Gwinear) 4:30:00 [2] 23.0 km (11:44 / km) +900m 9:49 / km
slept:8.0

With kathryn from Mt St Gwinear, over to Mt Baw Baw and back. Its been over 5 years since my last skiing effort, and that was in sweden on groomed trails. The snow cover was still really good, but a bit icy at first and it took me most of the day to get my confidence back. And I haven't done much classic skiing or any back country before. It was a great day and i really enjoyed it. Surprised not to have had any big stacks. And for $30 ski hire, $10 parking and no lift passes i can afford a few more days.

So head on down to the DIS for some training. Only 1hrs drive to the snow in the north, 1hr to sea kayaking to the south, and plenty* of forests to run and ride in between.

* Though Kathryn's work is doing their best at chopping down the best bits of forest.

C • nice 2

Running (Delburn forest) 26:00 [3] 4.5 km (5:47 / km)
shoes: red Salomon 3D Pro

evening run with Finn, the next door neighbours dog. I decided he would be good company and an excuse to get out for an easy run. He kept up, but will probably need to do a bit of training before we go any further.

Friday Sep 5, 2008 #

Kayaking (Hazelwood Pondage) 58:00 [3] 9.0 km (6:27 / km)
slept:9.0 shoes: ICON surf ski

afternoon paddle with Kathryn, on the Icon again. Nicer conditions than the other day. Did a few 20 d.s surges, and a 1km TT at the end.

Thursday Sep 4, 2008 #

Kayaking (Hazelwood Pondage) 57:00 [3] 9.0 km (6:20 / km)
slept:7.5 shoes: ICON surf ski

morning paddle with Kathryn. Thought the wind would be better in the morning, but it wasn't. Very choppy and cold- I now remember why i haven't done much paddling this winter. But once I got going it wasn't so bad, and more sheltered on the eastern side. Felt a bit weak, but maybe a different boat and paddle were part of the reason.

C • temperature control ... 2

Wednesday Sep 3, 2008 #

MTB Cycling (Delburn forest) 1:26:35 [3] 28.28 km (3:04 / km) +540m 2:48 / km
slept:9.0 shoes: Cannondale Rush

arvo mtb ride with Kathryn around the forests, to the rail trail, down to Boolara and back. First ride on the cannondale since south africa, and it seems to be going ok. Legs felt ok, but clicky left knee was back. Kathryn was riding really well so it was at a good pace. Look out Christie if she decides to do Lorne Anaconda!

Tuesday Sep 2, 2008 #

Running (Delburn forest) 36:44 [3] 6.9 km (5:19 / km)
slept:6.0 shoes: red Salomon 3D Pro

evening run around the forest. Calves still a bit sore but otherwise good.

Monday Sep 1, 2008 #

Kayaking (Bolton Point) 47:46 [3] 8.06 km (5:56 / km)
shoes: Red7 double

with Dad in the Red 7. We were flying, Dad's kayaking has improved.
Love that boat.

Running (Bolton Point) 33:00 [3] 6.0 km (5:30 / km)
slept:10.5 shoes: Nike Bowerman

pre breakfast run around to Fennel Bay and back. Calves were sore but otherwise body felt ok.

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