Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: simmo

In the 30 days ending Sep 30, 2009:

activity

time

miles

Running

7:40:28

52.84

(8:43)

85.04

(5:25)

Orienteering

4:14:45

16.65

(15:18)

26.8

(9:30)

36 /

50c

72%

Total

11:55:13

69.49

(10:18)

111.84

(6:24)

36 /

50c

72%

1:01

0:00

» now

Wednesday Sep 30, 2009 #

Running 46:48 [3] 7.65 km (6:07 / km)
shoes: Asics GT 2140

Forest tracks at Maroondah Reservoir. Ignored signs saying tracks closed due to fallen timber etc after the bushfires (they were in February for chrissake). Ran across the dam wall at one stage, water probably only 1.5m below the overflow point.

Monday Sep 28, 2009 #

Running 47:39 [3] 8.3 km (5:44 / km)
shoes: Inov8 X Talon 212

5 laps of sawdust trail at Margaret Lewis Park, Coldstream (1.5km) plus 800m. Copped a bash on the head from a swooping maggie, and had to hold a branch above my head for 500m of each of the last 4 laps. Made running style a little ungainly. Not too much blood, but have a headache now.

C • Draw some eyes on your head. 4

C • Hi Tony, just wondering if ... 1

Sunday Sep 27, 2009 #

Event: Victorian Long Champs (SILVA NOL)

Orienteering race 40:02 [5] **** 4.9 km (8:10 / km)
shoes: Inov8 Mudclaw 330

Victorian Long Champs, all gully spur and not as complex as expected, also way too short for a Long. Winner 36, 8th place in M60, but a minute faster than Anthea (winner of W50). Walked a couple of hills, only one error (2 mins) where the mapping confused me somewhat. GPS distance 5.41kms.

Saturday Sep 26, 2009 #

Event: Australian Middle Champs (SILVA NOL)

Orienteering race 29:04 [4] **** 2.9 km (10:01 / km)
shoes: Inov8 X Talon 212

Aust Middle Champs at Chewton Diggings. Course was easier than expected, couple of small mistakes and a couple of bad route choices. 10th place, winner 24:21. GPS distance 3.86km.

Thursday Sep 24, 2009 #

Running 50:10 [3] 8.09 km (6:12 / km)
shoes: Asics GT 2140

Sweetwater Creek, Frankston. Lots of hills and stairs, but took it very easy. Cool, windy, threatening to rain.

Tuesday Sep 22, 2009 #

Running 40:02 [4] 8.0 km (5:00 / km)
shoes: Asics GT 2140

Kings Park run, just trying to maintain 5min pace - only 2 secs out!

Sunday Sep 20, 2009 #

Event: WA Long Distance Champs - State Series

Orienteering race 1:01:40 [5] ***** 5.8 km (10:38 / km)
ahr:133 max:147 spiked:8/14c shoes: Inov8 Mudclaw 330

WA Long Distance Champs at Jumbuck Hill (Bells Rapids), GPS distance 6.95km. Small errors at 2, 3, 6, 8, 11, then it started to rain and couldn't see what I was doing at 12. Stood around for a while, went back, pretty sure I was at the correct attack point, missed it again and finally came in after spotting someone leave. Probably 5-6 minutes wasted. Came 2nd, 3 mins down.

Saturday Sep 19, 2009 #

Event: WA Middle Distance Champs - State Series

Orienteering race 48:34 [4] ***** 3.3 km (14:43 / km)
ahr:133 max:147 spiked:6/12c shoes: Inov8 X Talon 212

WA Middle Distance Champs at Bells Rapids, GPS distance 5.05km. Worst run for several months, lost 12 mins at no. 2, and 1-2 mins at several other controls.

Thursday Sep 17, 2009 #

Running 48:51 [3] 9.0 km (5:26 / km)
shoes: Asics GT 2140

Bridges-Heirisson run, was going to do the N. part of the Island, but thought better of it. Didn't see any kangaroos. Correction - watched the doco on Skippy on ABC tv.

C • You stole me keys. 1

Tuesday Sep 15, 2009 #

Running 39:47 [4] 8.0 km (4:58 / km)
ahr:133 max:148 shoes: ASICS GT2130 (new)

Kings Park run with Cath, trying to keep it fairly gentle, but the second half over the hills is always hard. Thought we would do about 40+ a little bit, so the time was a surprise. Haven't used the HR monitor for a while as the battery was gone - finally got around to replacing it.

Sunday Sep 13, 2009 #

Event: Yetar Springs near Sawyers Valley - Standard

Orienteering race 31:40 [4] **** 4.1 km (7:43 / km)
spiked:10/10c shoes: Inov8 Mudclaw 330

H4 course at Yetar Spring, actual distance 4.39 so not far off the straight line. Did the shorter course partly because of the foot problem, partly to get a 1:10000 map (H3 was 1:15000), and partly to simulate the WA and Australian Middle Champs on the next two Saturdays. Had a perfect run, so hope this bodes well. Could just start to feel the soreness in the foot on the final leg, but was ok afterwards.

Saturday Sep 12, 2009 #

Note
(injured) (rest day)

Foot improving, should be right for Yetar Springs tomorrow.

Thursday Sep 10, 2009 #

Note
(injured) (rest day)

Rest day - foot hurting again, inside of left foot. Feels like bruising, but may be tibial, tarsal or bone spur problem?

Tuesday Sep 8, 2009 #

Running 38:12 [4] 8.0 km (4:47 / km)
shoes: Asics GT 2140

Kings Park run, started well after the mob, but caught Cath and Gary at the turn in 19.31, so knew I would slow somewhat on the hills. Still managed to do fastest time for about 2 years, second half in 18.41. Cath came past me on the steep hill, then again about 400m from the finish.

Sunday Sep 6, 2009 #

Event: Wundabiniring Brook near Sawyers Valley - Standard & State Series

Orienteering race 43:45 [4] *** 5.8 km (7:33 / km)
spiked:12/14c shoes: Inov8 X Talon 212

OY race at Wundabiniring Brook, H3 course, actual distance 6.4km, 3rd behind Craig (33.51) and Rachel (42.00). Clean race until near the finish when my brain faded and lost 1.5 mins at no. 12, then 30 secs at 13. Splits will be interesting as I don't usually have Craig to compare with.

Hard 3 - Splits

Saturday Sep 5, 2009 #

Running 50:42 [3] 9.5 km (5:20 / km)
shoes: ASICS GT2130 (new)

Low impact run in Kings Park, same route as usual, except added 2km by going up behind the Double Helix on sand tracks, then back all the way down Broadwalk. Cold. Blustery. Wet. Had to negotiate mobs of twitchers blocking the tracks, standing around looking up into the trees.

Thursday Sep 3, 2009 #

Running 57:25 [3] 10.5 km (5:28 / km)
shoes: Asics GT 2140

Bridges and both sides of Heirisson. Cold evening, didn't see kangaroos as I was keeping pace with a dragon boat along the length of Heirisson. Also thinking how this run is 1/4 of a marathon. Could I do another 3 laps? Aerobically at this pace, no problem, but would the lactic build-up let me - not to mention the effect on the already damaged lower spine, knees and achilles, and the already excessively tight calves, hams and itbs? No way. Besides, barely managing 4 hrs has absolutely no appeal. I missed the 3 hr boat 25+ years ago.

Tuesday Sep 1, 2009 #

Running 40:52 [4] 8.0 km (5:07 / km)
shoes: ASICS GT2130 (new)

Kings Park run - wasn't intending to do fast time, and conditions (rain, wind) were against me anyway.

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