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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: GM

In the 12 days ending Jan 2, 2013:

activity # timemileskm+m
  Orienteering5 6:40:36 16.53 26.6 640
  Running6 4:17:35
  Bike - MTB1 55:00
  Bike - Road1 49:30
  Total13 12:42:41 16.53 26.6 640

» now

Wednesday Jan 2, 2013 #

6 PM

Running 43:25 [3]
shoes: asics GT-2160 #2

Waitomo Caves. Along the walking track from our campsite to the Two Dogs cave parking area. This followed the river and went through forest and farmland and was very pleasant. Met MaryMac and we ran around the Short Walk through rainforest, past the caves, up and down numerous stairs, across high platforms, and even a couple of short dark tunnels.

Went back and walked it after our run.

Pizza and beer for tea.

Tuesday Jan 1, 2013 #

7 AM

Bike - MTB 55:00 [3]
shoes: Specialised Taho

Early ride with MaryMac from home through McKellar and then a lap of Lake Ginninderra then back along the creek. Perfect morning and only a few people out and about.

Monday Dec 31, 2012 #

8 AM

Orienteering race 1:44:07 [4] 8.4 km (12:24 / km)
shoes: Brooks Cascadia 5

Christmas 5-days at Beechworth Gorge. A slight stuff-up with the course lengths meant it was about half as far again as intended. That plus the course setters joy in setting legs down the hill to only come straight back up meant it was a bit of a struggle, especially the last little loop after the run-through. From the start I just decided to take it easy and enjoy myself rather than bust a pooper valve. In the end I quite enjoyed most of it, just a bit of the terrain towards the end was crappy.

Orienteering warm up/down 10:00 [3]
shoes: Brooks Cascadia 5

Sunday Dec 30, 2012 #

8 AM

Orienteering race 54:56 [4]
shoes: Brooks Cascadia 5

Christmas 5-days at Rowdy Flat.

Orienteering warm up/down 10:00 [3]
shoes: Brooks Cascadia 5

Saturday Dec 29, 2012 #

9 AM

Orienteering race 53:12 [4] 5.6 km (9:30 / km) +345m 7:16 / km
shoes: Brooks Cascadia 5

Christmas 5-days Kangaroo Crossing. Men B.

Orienteering warm up/down 20:00 [3]
shoes: Brooks Cascadia 5

Friday Dec 28, 2012 #

8 AM

Orienteering race 1:00:15 [4] 6.2 km (9:43 / km) +205m 8:20 / km
shoes: Brooks Cascadia 5

Christmas 5-Days Barambogie North.

Orienteering warm up/down 15:00 [3]

Thursday Dec 27, 2012 #

5 PM

Orienteering race 53:06 [4] 6.4 km (8:18 / km) +90m 7:45 / km
shoes: Brooks Cascadia 5

Christmas 5-Days at Magenta. Men B.

Orienteering warm up/down 20:00 [3]
shoes: Brooks Cascadia 5

Wednesday Dec 26, 2012 #

7 PM

Running 27:10 [3]
shoes: asics GT-2170

After a relaxing day at home went for an easy run around Spence.

Tuesday Dec 25, 2012 #

8 AM

Running 29:10 [3]
shoes: asics GT-2170

Pre-breakfast run up to Mt Rogers. So quiet, and cool. Just a few people out walking dogs.

Have now made it to three years since my last rest day! MaryMac would say that the aspergers has really kicked in - she could be right. If I find something I like I tend to stick with it, and I really like being fitter as it makes orienteering so much more enjoyable.

Unlike last year when I was only sick for half a day and had no injuries, this year hasn't been too flash. I had about 6 weeks back in August/September with flu followed by a painful back. At least I was able to ride even if I couldn't run at all. I am only just starting to feel like I am getting back to my fitness level before getting sick/injured.

Total hours trogged in the last year is 435 hours for an average of 1:12 hr/day). This is about an hour per week less than the previous two years, but still ok.

Need some goals for 2013, but I am sure I can find a few people to offer some suggestions.
2 PM

Bike - Road 49:30 [3]
shoes: Specialised Taho

Ride with Robert down to and around Lake Ginninderra.

Monday Dec 24, 2012 #

8 PM

Running 25:15 [3]
shoes: asics GT-2170

A quick run around Spence between cooking and eating tea. The thunder storm had just finished passing through so it was a lovely temperature for running.

Sunday Dec 23, 2012 #

Running long 1:35:30 [3]
shoes: asics GT-2170

Cockies Sunday run from Hackett with Devil, Ecmo and BigD. It was 'red' shirt day because every man and men with dogs had a red shirt at the start. Odd numbered day do Majura first. Ecmo had done 30 mins already so he was warmed up and ready to go. The others went the Triple Tri Track while I took the main track to the metal bridge then followed the rock faces up the steep gully. When the rocks ran out I cut across to the main fire trail - this was a good choice as there were no grass seeds. I made it to the top just in front of BigD with Devil not far behind and then Ecmo.

Back down the main trail then zig-zags then GMFT. Over Hackett Hill where I dropped off. I went up Tricky Track then the rocky path. Near the top I spotted the lads heading back down the road so I scrambled up and then chased them down catching up by the saddle. Continued down to the power lines then followed BigD's lead on some shady single tracks back to the cars. Nice to get a drink of water as I missed the bubbler on the top of Ainslie.

Breakfast at Deli Marco was good - choccy milkshake, coffee and cinnamon toast under the umbrella outside was very pleasant.

Saturday Dec 22, 2012 #

8 AM

Running race 22:05 [4]
shoes: New Balance 890 v2

Parkrun at Lake Ginninderra. Started well for me and sat behind Grace for first 500m but she started to pull away ie. I slowed down. Through the first km in 4:03 and felt ok. A guy caught me at 2km but I managed to stick with him till about 3km when my shoe lace came undone. Stopped to retie it but lost about 10 seconds. Time was about a minute faster than last week which is good but not great. PBs for Craney, Grace and BB. MaryMac lasted about 100m and stumbled and hurt her hip so stopped. Some judicial stretching helped and she did her own run.

Running warm up/down 15:00 [3]
shoes: New Balance 890 v2

Just a warm up

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