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Attackpoint - performance and training tools for orienteering athletes

Training Log: Jwchter

In the last 7 days:

activity # timemileskm+m
  Trail Running3 1:12:50 7.56(9:38) 12.16(5:59) 135
  Indoor Activity1 43:50
  Orienteering1 39:51 3.83(10:25) 6.16(6:28) 4519c
  Treadmill1 5:37 0.62(9:02) 1.0(5:37)
  Total4 2:42:08 12.0 19.32 18019c
  [1-5]4 2:29:07

Monday Apr 24 #

12 PM

Treadmill warm up/down 5:37 [0] 1.0 km (5:37 / km)
ahr:111 max:125 shoes: Ascis Gel Noosa Fast 2

Indoor Activity 43:50 [2]
ahr:101 max:148

cross training on core and legs

3 x set 10 reps 15 sec rest each task

TRX Bosu Squat
TRX Bosu single leg Squat

Bosu Stability Balance Squad, hold sec 10 each

Plyometric Jump - Step up & down
Plyometric Jump - jump 2 legs fast
Plyometric Jump- Jump with Medicine Ball 4kgs shoulder press

TRX plank hold 10 sec each
TRX plank - knees to chest
TRX plank - single leg
TRX plank - single leg single arm
Swiss Ball - single leg glutes jack knife

Sunday Apr 23 #

12 AM

Trail Running warm up/down 7:24 [0] 1.07 km (6:55 / km) +15m 6:28 / km
ahr:135 max:147 shoes: VJ Bold 7

Warm up in sand dunes and beach

Orienteering race 39:51 [2] *** 6.16 km (6:28 / km) +45m 6:14 / km
ahr:164 max:175 19c shoes: VJ Bold 7

Chose this race as I am hoping this to be very similar to IOC next weekend
Sand Dunes, trails have been left out on purpose.
Good running speed according to the km split times.

Time lost overall 3 min 45 secs due to orienteering mistakes

Control 3: not reading the description.
Control 6: not taking a good compass bearing, time loss 2 min
Control 8: wanted to contour past c15 but had to backtrack due to brambles,
had a feeling this would not work, should have trusted my gut, time
lose 30 secs.
Control 9: slight hesitation, not fast enough running, time lost 15 secs
Control 12: not taking a good compass bearing, distracted by control 6,
hesitation. Time Loss 1 min

Inchydoney Beach Route

Saturday Apr 22 #

9 AM

Trail Running warm up/down 10:16 [1] 1.91 km (5:23 / km) +35m 4:55 / km
ahr:127 max:138 shoes: Inov8 Road X 230

10 AM

Trail Running 55:10 [1] 9.18 km (6:01 / km) +85m 5:45 / km
ahr:148 max:170 shoes: VJ Bold 7

I was meant to do hill rep training but had a fight at home before training so I was not in the right headspace.

I ran 5k with Frank O'Brien which was his warm up with a pace just shy of 5 min/km.

I decided to do some orienteering typical running and was looking for fairly straight lines through light and dark green. I want to mimic race conditions going through slow to very slow run ability area.
Tried to stay light and sure-footed. Whenever I saw a change to increase speed I tried.

This was actually good fun and certainly good training. Whenever I came to a fire road I forced myself to keep jogging w/out stopping but maybe on for 20 secs max before shooting into the undergrowth or clearing again.

4.18km 30min, avg pace 7min/km

This is a good start as I want to be at 5.30 min/km. So I know where I can trainig that now

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