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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coady

In the 7 days ending Mar 17, 2013:

activity # timemileskm+m
  Orienteering5 5:15:38 19.6(16:06) 31.54(10:00)
  Ultimate1 1:00:00 2.49(24:08) 4.0(15:00)
  Total6 6:15:38 22.08(17:01) 35.54(10:34)

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Sunday Mar 17, 2013 #

9 AM

Orienteering (SL2) 1:37:10 [5] 12.91 km (7:32 / km)
ahr:158 max:183 shoes: Inov-8 Mudclaw 333

felt much better running today.
slight pause near 4, West track to 5
tried to cross river to 9, but chickened out and went around
go caught with some blackberries to 12 and ended up with a detour around the bottom of the small fenced off area
went W of 14, saw the track and mistook it for another .. silly error on what looked like an easy section
crossed river at yellow section below 17 on the way to 16 with wet feet, but no green
went down from 18 to bottom of watercourse then up hill to 19, almost to track
from 19 - drinks near 9 then to 20, almost ran too far on track below

pretty happy with the run.not sure how time was compared to others.

GPS data got wiped thanks to the 4hr recording it took on the way home (it keep the last 3hrs40min of data points) have distance/hr/lap times

Saturday Mar 16, 2013 #

12 PM

Orienteering race (warm up) 8:57 [5] 1.32 km (6:47 / km)
ahr:158 max:168 shoes: Inov-8 Oroc 340

warm up = was running late to start
wanted to start early so I could go around again with family on easy course .. but left home too late, got Wife to drive from Lithgow so i could get geared up, hopped out of car and straight to start
ran to drinks (had a sip) - note this included my best 1km split for the whole weekend of 5:07
walked up hill
traversed the pre start area as quick as I could, got to map at the fist beep .. only forgot my control descriptions holder!
1 PM

Orienteering race (SL1) 1:03:50 [5] 5.63 km (11:20 / km)
ahr:164 max:174 shoes: Inov-8 Oroc 340

slow and steady run,
navigation was decent, but was tired - the run to the start took it's toll
struggled through the hills and thick stuff.

lost a little time high on 7, lost a little on 20
3 PM

Orienteering (easy) 1:35:00 [1] 4.0 km (23:45 / km)
shoes: New Balance

followed family on easy course, long walk to start - pretty challenging course for easy.

Friday Mar 15, 2013 #


shaved head for Worlds Greatest Shave ..

Wednesday Mar 13, 2013 #

4 PM

Orienteering race (SummerSeries 25) 50:41 [4] 7.68 km (6:36 / km)
ahr:157 max:169 shoes: New Balance

took it easy (final ultimate afterwards)
didn't have time to get the lot ..

was happy with most of the run, overran 2 controls .. took a little longer to get to finish from last control ..
5 PM

Ultimate race (Hills Div 2 final) 1:00:00 [5] 4.0 km (15:00 / km)
max:183 shoes: Asics Gel Lethal Elite 4

started with a 4-0 lead

then lost next 5 points

game was within 1 point for rest ..

9-all and final siren went with our possesion ..

threw hammer to back corner of endzone for a win ..

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