Training Log Archive: rockmanIn the 7 days ending Jun 27, 2016:
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Sunday Jun 26, 2016 #
Event: Newcastle OY #4 - Kitchener
10 AM
warm up/down 11:00 [1] 0.5 km (22:00 / km) +20m 18:20 / km
shoes: hikingpoles
walk to start
orienteering race (NOY) 1:50:00 [3] *** 4.14 km (26:34 / km) +60m 24:46 / km
weight:76.2kg shoes: hikingpoles
NOY4 "Decap Poppethead" at Kitchener - Mod Short (nom 3.1km) - cold, still, sunny
took some of the cross-country route options rather than the safer and potentially boring track choices
1-2 pushed around a bit by vegetation and ended up further off-line than planned - approach into control from S was through wombat-hole city, and had to be very careful of footing.
5-6 couldn't see any point in going to track to S of line as the straight line was across part of the area that had hazard reduction burn, so almost nothing on the ground - thought I was going parallel to track, but the freshly disturbed ground I could see may have been a new unmapped track or part of the fire control line, so ended up further north than I expected and had to traverse along parallel to creek to find erosion gully.
enjoyed today's course - terrain was open enough to so could have used crutches instead of trekking poles, and been a bit faster.
http://garingal.com.au/gadget2014/cgi-bin/reitti.c...
took some of the cross-country route options rather than the safer and potentially boring track choices
1-2 pushed around a bit by vegetation and ended up further off-line than planned - approach into control from S was through wombat-hole city, and had to be very careful of footing.
5-6 couldn't see any point in going to track to S of line as the straight line was across part of the area that had hazard reduction burn, so almost nothing on the ground - thought I was going parallel to track, but the freshly disturbed ground I could see may have been a new unmapped track or part of the fire control line, so ended up further north than I expected and had to traverse along parallel to creek to find erosion gully.
enjoyed today's course - terrain was open enough to so could have used crutches instead of trekking poles, and been a bit faster.
http://garingal.com.au/gadget2014/cgi-bin/reitti.c...
Saturday Jun 25, 2016 #
8 AM
5k parkrun race (newy) 57:25 [3] 5.05 km (11:22 / km)
weight:75.8kg shoes: armcrutches
newy parkrun - cold clear and windy
didn't push hard at any time, and didn't look at my watch until the finish, so very happy with time - small negative split on return leg
about 25sec to cross start line
didn't push hard at any time, and didn't look at my watch until the finish, so very happy with time - small negative split on return leg
about 25sec to cross start line
warm up/down (warm-up) 10:00 [1]
needed to warm up today so that it wasn't too much of a shock taking off polar-fleece jacket - still had thermal top and long sleeve rogaine top on, and feeling the cold.
Friday Jun 24, 2016 #
Note
2nd driving lesson - 3pt turns, hill start, reverse parking, more traffic
weather went from rain starting, mod heavy, to blue sky and bright - all in one hour
weather went from rain starting, mod heavy, to blue sky and bright - all in one hour
9 AM
Elliptical (PF) 15:00 [2]
weight:75.7kg
15min @L3, 45rpm
first time at gym for a few weeks so decided to drop back a couple of intensity levels on everything but with same duration and speed
first time at gym for a few weeks so decided to drop back a couple of intensity levels on everything but with same duration and speed
rower (PF) 15:00 [2]
70 watts average, 28 rating
included (after warm-up) 3x20sec @200w with 40 sec recovery
included (after warm-up) 3x20sec @200w with 40 sec recovery
10 AM
exercise bike (PF) 10:00 [3]
10 min@L3, 60 rpm, 70w
exercise bike warm up/down (PF) 5:00 [1]
ahr:105
L2, 50 rpm, 45w
Thursday Jun 23, 2016 #
Note
weight:76.1kg
first time behind the wheel of a car for 19 months, since operation in Nov 2014 - managed to avoid hitting anything in the 1 hour lesson, especially the two police walking across the pedestrian crossing, so might try again tomorrow. No problems with using a left foot accelerator - didn't try to declutch in the one unexpected stop.