Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Running	11	10:53:22	67.66	(9:39)	108.89	(6:00)	4252
MTB Cycling	5	4:40:06	49.17		79.13		1261
Kayaking	3	3:55:46	20.69	(11:24)	33.3	(7:05)	159
Trekking	2	2:44:19	7.46	(22:02)	12.0	(13:42)	855
Road Cycling	1	1:16:24	29.44	(2:36)	47.38	(1:37)	65
Orienteering	1	45:40	5.37	(8:30)	8.64	(5:17)	101
Total	23	24:15:37	179.79		289.34		6692

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Saturday Dec 31, 2011 #

8 AM

Running long 1:30:51 [3] 12.7 km (7:09 / km) +637m 5:43 / km
shoes: SalomonXA Pro Black

pre wedding morning long run with Mounty, Andy, Grant, Prong, Glenn, Dave, Duncan and Anna at Mt Baw Baw.

Friday Dec 30, 2011 #

7 PM

Running long 30:37 [3] 4.73 km (6:28 / km) +186m 5:25 / km
shoes: SalomonXA Pro Black

evening run at Mt Baw Baw after I finally made it up here.

Thursday Dec 29, 2011 #

3 PM

Trekking 34:52 [3] 2.6 km (13:25 / km) +390m 7:40 / km
shoes: SalomonXA Pro Black

evening run at Mt Baw Baw mapping

Tuesday Dec 27, 2011 #

4 PM

Running long 59:27 [3] 10.0 km (5:57 / km) +280m 5:13 / km
shoes: Salomon Speed Cross 3

arvo run with Kathryn

Monday Dec 26, 2011 #

6 PM

Running 32:41 [3] 6.15 km (5:19 / km) +102m 4:55 / km
shoes: Nike Lunar Elite

Sunday Dec 25, 2011 #

8 AM

Running long 1:41:08 [3] 19.16 km (5:17 / km) +455m 4:43 / km
shoes: Nike Lunar Elite

Annual Christmas morning run around Macedon with Kathryn, but missing Troy de Haas. Didn't quite have to motivation to do the mountain loop, so just around the Racecourse and back. Finally felt good after an hour so added on a few more k's. Love training in the heat, and nothing like a good hot/cold shower afterwards. Now for some serious eating!

Saturday Dec 24, 2011 #

9 AM

MTB Cycling 1:06:59 [3] 27.28 km (2:27 / km) +294m 2:20 / km
shoes: Cannondale Rush

morning coffee ride with Kathryn. Was foggy and humid, but not hot yet. When I ride the Cannodale I can hardly keep up with Kathryn anymore.

6 PM

Running 38:01 [3] 7.55 km (5:02 / km) +258m 4:18 / km
shoes: Nike Lunar Elite

evening run around the Macedon block.

Friday Dec 23, 2011 #

5 PM

MTB Cycling 59:21 [3] 17.62 km (3:22 / km) +413m 3:01 / km
shoes: Cannondale Rush

quick arvo ride before Duncan's 30th

Thursday Dec 22, 2011 #

6 PM

Orienteering 45:40 [3] 8.64 km (5:17 / km) +101m 5:00 / km
shoes: Nike Lunar Elite

with Twite around the Morwell Orienteering course. Good to get out and do something.

Wednesday Dec 21, 2011 #

12 PM

MTB Cycling 1:00:00 [3]
shoes: Chiru Pulse 29er

An afternoon riding around Morwell checking map and orienteering course

Tuesday Dec 20, 2011 #

5 PM

Running 38:23 [3] 6.91 km (5:33 / km) +245m 4:43 / km
shoes: Asics Gel Nimbus 11

Afternoon jog round the plantations. Feeling pretty tired but not much pain anywhere.

Saturday Dec 17, 2011 #

9 AM

Kayaking 1:38:31 [3] 14.08 km (7:00 / km) +79m 6:48 / km
shoes: Red7 double

X-marathon Leg 2- 14km Kayak

6 PM

Trekking 2:09:27 [3] 9.4 km (13:46 / km) +465m 11:02 / km
shoes: Salomon Speed Cross 3

X-marathon Leg 6- Strathbogie ranges trek

Wednesday Dec 14, 2011 #

6 PM

Road Cycling 1:16:24 [3] 47.38 km (1:37 / km) +65m 1:36 / km

LCCC Road Race
Good fun race today in perfect conditions. The pace didn't seem too bad and I didn't work too hard. Got in a few small breaks but didn't stay away for long. Felt like I had heaps of energy left at the finish and sat right at the back of the 12 rider bunch until the sprint. But the sprint was very late and I was stuck behind too many riders. Had to do dodgy move on the other side of the white line to get past a few and finished 5th but just only 3 lengths off first in a tight group. I need everyone else to be more tired if I'm to do well in a sprint.

Tuesday Dec 13, 2011 #

5 PM

Kayaking 1:03:44 [3] 7.85 km (8:07 / km) +17m 8:02 / km
shoes: Endorfinn ski

evening paddle in Endorfinn with Kathryn on V10. Didn't realise it was that windy, but I had one of my better downwind runs ever on the pondage, even on the endorfinn. But it was a tough slog back into the wind.

Monday Dec 12, 2011 #

6 PM

MTB Cycling 54:59 [3] 16.43 km (3:21 / km) +399m 2:59 / km
shoes: Chiru Pulse 29er

evening ride around the plantations, or at least where they were before they keep chopping them down.
Legs felt good. Its nice to finally getting some energy levels back.

Sunday Dec 11, 2011 #

8 AM

Running 31:00 [3] 5.53 km (5:36 / km) +222m 4:40 / km
shoes: Nike Lunar Elite

morning run with Fatrat, Gossan Hill and Bruce Ridge.

Then another good day at the OA conference. Hopefully we will have a Director of Development again, and some plans to bring WOC back to Australia.

Saturday Dec 10, 2011 #

6 PM

Running 31:42 [3] 5.46 km (5:48 / km) +234m 4:47 / km
shoes: Nike Lunar Elite

evening jog with Fatrat. Achilles still good so things are picking up.

Thursday Dec 8, 2011 #

5 PM

Running hills 1:41:45 [3] 12.39 km (8:13 / km) +1214m 5:31 / km
shoes: Nike Lunar Elite

In Sydney for a night just to set a record 9 reps at Observatory Hill. I started doing reps here with Andy many years ago but the session has been given new life by Prong and Andy by increasing the number of different intervals to 12.
I was surprised how good my achilles felt, but perhaps it was the volaren speaking. Though still good the next day so maybe I'm finally on the mend. I enjoyed the session but the body didn't know how to take working over 60% of max capacity. Nice to do session with Andy and Prong.

Sunday Dec 4, 2011 #

Event: Anaconda Lorne 2011

8 AM

Kayaking 1:13:31 [3] 11.37 km (6:28 / km) +62m 6:18 / km
shoes: Epic V10L

Anaconda Paddle leg
I joined a team from The Summit to do the paddle leg as my achilles wasnt good enough to do the whole race. Our swimmer took quite a while and so there was heaps of boats to weave my way around. The conditions were windy and choppy and I was surprised by how difficult it was. My main aim was to avoid being taken out by any stray boats and to not fall in and I achieved both these aims. Felt like I struggled to use my legs, probably because I was lacking some stability. The course was affected by the bottom turning buoy being blown away so the 2nd lap was a bit shorter. Good to get back in the ocean.

4 PM

MTB Cycling 38:47 [3] 17.8 km (2:11 / km) +155m 2:05 / km
shoes: Chiru Pulse 29er

quick afternoon ride. I was annoyed to run out of time to ride the Anaconda bike course so rode to Kim and Daves at Fairhaven instead. The achilles doesn't really like these bike shoes.

Saturday Dec 3, 2011 #

8 AM

Running 32:33 [3] 6.08 km (5:21 / km) +159m 4:44 / km
shoes: Asics Gel Nimbus 11

morning run. Achilles was ok at the time, but not that great afterwards. No chance or racing Anaconda solo.

Running 32:33 [3] 6.08 km (5:21 / km) +159m 4:44 / km
shoes: Asics Gel Nimbus 11

morning run. Achilles was ok at the time, but not that great afterwards. No chance or racing Anaconda solo.

Thursday Dec 1, 2011 #

Note

Did half a day of boundary marking today and my achilles wasn't to bad which is good. Then got a massage from Murray which should help things a bit.

I made up my mind not to race Anaconda solo and join a team doing the paddle leg. Then the free spot had already been taken so not sure what I'll do now. Perhaps race solo? My chest is feeling pretty crappy and immune system on edge so not sure if that would be very good idea.

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