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Attackpoint - performance and training tools for orienteering athletes

Training Log: slow-twitch

In the last 7 days:

activity # timemileskm+m
  Run3 1:56:51 3.11 5.0
  Orienteering1 1:25:15 3.36 5.413 /15c86%
  Total4 3:22:06 6.46 10.413 /15c86%
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Sunday Dec 17 #

Orienteering warm up/down 40:00 [2]
shoes: Asics 2017

Putting out and bringing in my share of the training controls

Orienteering 45:15 [4] *** 5.4 km (8:23 / km)
spiked:13/15c shoes: Asics 2017

Casual training Hutt riverbanks, Melling / KGB. Most of the course was pretty good test for keeping the orienteering flow going at high speed. Had to slow down a bit in the green bits though!

Followed up with 2.5 hours finishing off the Belmont mapping project. Mostly in the Gully of Doom which hopefully after all that effort some course setter will come up with a leg where it is a viable option!

Friday Dec 15 #

Run (off-road) 52:00 [3]
shoes: XTalon 2017

After somewhere under 2 hours mapping (long enough to justify not finishing off the other day) ran back to the car from Cannon's Head the scenic way - via Gasline, Old Coach Road and Sweetacres tracks (and the longer than expected grunt up the last little bit of Hill Road to the carpark). Was starting to get ever so slightly windy - a couple of small sections of the map were done from memory once I got back into a sheltered spot, and the more exposed parts of the run had extra challenge, not just the few times I think I was close to blown over, but even was having breathing difficulty running into the wind early on - some sort of negative pressure thing going on, or the windblast on my front was strong enough to limit diaphragm action??? Crazy.

Wednesday Dec 13 #

Run 32:00 [3]
shoes: Asics 2017

Recovery run. Home from the mechanics via the riverbank as far up as Hull's creek. Everything a bit sore - but that good, earned, sore.

Tuesday Dec 12 #

Note

More mapping... a bit over 4 hours? 4 hours worth anyway, feel there was more than a bit of faff time as well today. Didn't get what I'd hoped to finished and have an annoyingly awkward bit left to do on that section!

Run warm up/down 10:00 [3]
shoes: Asics 2017

More warm up than down, the warm down only notable for the literal pile of ducklings spotted along the way

Run race 22:51 [5] 5.0 km (4:34 / km)
shoes: Asics 2017

Low expectations after 2 days on my feet in the hills (and sun), but apparently I was wrong about that. 3rd fastest time evah! And what I'm happiest about is that that was mostly self-paced, there was no official 22:30 pacer tonight and my expectations being what they were I just went out to do what 'felt right'. Forgot to do a time check at 1 or 2km, so didn't realise it was going quite well until reaching the turn at 11:15 (dead on PB pace if I could match it for the 2nd half). But probably only got sub 23 thanks to being caught by someone just past 3km, I managed to stay with her for much of the next km but had to eventually drop back. Then found more extra kick than I was expecting to through the last km. Oh, and finally got in on the spot prize action, after weeks of having my race number consistently bracketed by the ones that were being drawn. Happy! (if a little bit shattered)

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  • Jun 17, 2050 [1,695w, 4d]: ? - wmoc 2050 might have worked out how to orienteer by then!

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