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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: shanel

In the 7 days ending Mar 13, 2011:

activity # timemileskm+m
  Running4 3:28:47 22.96(9:06) 36.95(5:39)
  Mtn Bike2 1:29:26 6.29(4.2/h) 10.12(6.8/h)
  Paddling1 47:06 3.98(5.1/h) 6.41(8.2/h)
  Orienteering1 27:18 2.31(11:51) 3.71(7:22)
  Total8 6:12:37 35.54(10:29) 57.19(6:31)

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Sunday Mar 13, 2011 #

6 AM

Running long (Wungong Dam) 1:56:22 [3] 18.63 km (6:15 / km)
ahr:155 max:180

Another foray up to Wungong Dam from SW Hwy with Mark Imbert.

Took a different route south near the dam and took random tracks around the place and going bush when a couple of tracks disappeared. End up a bit short of the planned 20km.

Say Bernadette and friends come past whilst we were standing around after finishing.

Saturday Mar 12, 2011 #

8 AM

Running (Home - short loop) 25:21 [3] 5.36 km (4:44 / km)
ahr:166 max:183

Thought I'd be good and quickly put some washing on before going running. Got it started and a few seconds later the power went off .... but not the lights, so tried to rest the RCD, wouldn't reset, got Belinda to try turning off things around the house, eventually tried the water pump, RCD reset, water pump seems to be leaking lots of water between the motor and the pump. Will take it to the pump shop later, most likely to be formally declared dead. But no water in the house for the time being.

So still slightly lergyfied but figured a short run shouldn't spur it on too much (hopefully).

Normal short bridle trail loop from home with the dog.

Comfortably maintaining cruising speed (5:00/km) approaching halfway, so cranked it up a bit, but Mickey started lagging, so didn't get much over cruising speed.
2 PM

Orienteering race (NavDash Brigadoon) 27:18 [4] 3.71 km (7:22 / km)
ahr:167 max:183

Good to get more practice on a bush map. First long leg from 2 to 3 could see the end of the fence near the track as a reference point. Overshot 6 and was looking near the end of the culvert when someone else gave it away, then found I'd overshot 7 by a mile when I was getting close to the dam. Long leg from 8 to 9 I hit the track near the end of the fence and zoomed down seeing it easily from the track. Nice run from 13 to 14 along the creek, but hit the main creek close to 10 so a bit off target. More zoom down to 15 and 16 finishing with the last half a dozen close together controls.

Still can't read the map faster enough, only two overshoots, probably could have jumped on the track to the north of 2 to zoom out to 3 and have a close attackpoint from the end of the fence.

Friday Mar 11, 2011 #


Didn't quite feel right for riding today and wanted to avoid letting the cold really dig it's heels in by doing too much.

Probably should have ridden anyway since I ended up leaving 15-20 mins later than ideal, so it took nearly as long to drive as it would have to ride and I really can't be bothered with traffic. And now I'll have to drive home in Friday arvo traffic, which is the worst.

Thursday Mar 10, 2011 #


Not feeling too well so didn't bother even trying to get up early to squeeze in my planned long run before Belinda went to work, slept in instead.

Also didn't bother trying to swim whilst I was at the "highly regarded" Armadale swimming pool to watch Sophies swimming lesson, which worked out well since there was a school swimming carnival using the main pool.

Wednesday Mar 9, 2011 #

6 AM

Running (Recovery) 28:20 [3] 5.35 km (5:18 / km)
ahr:155 max:175

Light and easy round the short bridle trail loop from home.

The local dogs put in a pitiful effort this morning, not one managed any descent running up and down the fence barking, all slackers I say.

Tuesday Mar 8, 2011 #

7 AM

Paddling (Matilda Bay) 47:06 [3] 6.41 km (8.2 kph)
ahr:120 max:133 shoes: Bashed up SRS

After watching the Renegades go through as I was unloading and not at first recognising Andre on the front, I drifted up to the narrows and back. Thought I'd stay close to the shore for a bit of extra lumpiness and hence stability practice, unfortunately this meant a complete lack of drive and barely getting up to cruising speed every now and again
5 PM

Running (GC5KTT) 38:44 [5] 7.61 km (5:05 / km)
ahr:158 max:192

Having rested the legs this morning (Paddling instead of Floreat Renegades) I was hoping to beat my PB.

Started 22 sec. behind Andre with Wil supposedly 5 sec. behind me. Kept watching for Wil's shadow heading to the first corner, but it never came. Andre held his gap till round the far side. Caught the group of Saz Luke and Hoffy heading up Durston as Sam came past and Luke went with him. Got past Luke around the golf course entrance, and thought someone like Wil was coming at me so floored it through till the end.

Ended up 11 sec. over PB. With AHR 187, I don't know where I can go any faster. But legs did feel a bit heavy starting out, so maybe I just need to work out what I need to do for my legs to feel fresh.

Monday Mar 7, 2011 #

8 AM

Mtn Bike (MTBO training Goat Farm) 51:00 [3] 5.09 km (6.0 kph)
ahr:124 max:163 shoes: Mtn Bike - Avanti something

First exercise very badly executed, I really have trouble around Goat Farm, too many tracks to keep track of that go all over the place (seemed to be tracks that had disappeared and new tracks that weren't mapped) and it's steep and rocky, which I'm hopeless on and without actual controls to confirm I've got to the right place I really wasn't sure. Looking at my GPS track, I never got to my 5th control and didn't see the tracks that led into it, I think they were very indistinct.
9 AM

Mtn Bike (MTBO training Goat Farm) 38:26 [3] 5.03 km (7.9 kph)
ahr:124 max:163 shoes: Mtn Bike - Avanti something

Second loop. More faster sections, without being really fast. Spent less time trying to work out the maze of tracks having already been through a lot of it once, but still took some pretty random routes.

Thanks Dalto.

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