Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steve R

In the 7 days ending Feb 26, 2015:

activity

time

miles

Squash

4:10:00

Orienteering

2:21:23

16.84

(8:24)

27.1

(5:13)

45 /

48c

93%

Running

1:02:15

7.33

(8:29)

11.8

(5:17)

Swim

45:00

Total

8:18:38

24.17

38.9

45 /

48c

93%

2:27

0:00

» now

Thursday Feb 26, 2015 #

6 PM

Squash 1:00:00 [5]

Internal comp: 2-3 loss to MM (258).

7 PM

Running (Beep Test) 14:15 [5] 2.7 km (5:17 / km)
shoes: New Balance M870v3

Not great timing doing this 15mins after a punishing 5 sets... Surprised I got to level 13-6.

Wednesday Feb 25, 2015 #

Event: Sydney Summer Series #22 - Ermington

6 PM

Orienteering race 42:23 [5] ** 10.3 km (4:07 / km)
spiked:29/30c shoes: Brooks Pure Cadence

SSS 22 at Ermington

Nice flat park & street course along the Parramatta River. Main route planning decision was when to link in 26 & 2.

Pushed very hard today wanting to make up for last weeks slip up. Felt as good as I have all season and nailed all controls except for some hesitation looking too early for 16. Started with the gradual rise through the streets: 26-6-29-15 and then a loop around the eastern controls: 25-3-22-12-2-18-5-21-11-1-7 then the western loop: 19-28-8--9-23-16-30-4-14-24-13-20-10-27-17.

Scored 600 in 42:23, 30s ahead of Aidan and a couple of minutes ahead of Glenn, Andy & Richard.

Monday Feb 23, 2015 #

9 PM

Squash 1:00:00 [3]

Legs stiff from yesterday.

Sunday Feb 22, 2015 #

9 AM

Running warm up/down 6:00 [5] 1.6 km (3:45 / km)
shoes: New Balance M870v3

Ferry ran slightly late so a quick dash/warm up from King St wharf to Pyrmont to meet the others just on time.

Orienteering 22:00 [4] 3.2 km (6:52 / km)
shoes: New Balance M870v3

Sprint training day with Andy, Brooner, Josh, Nic, Malin, Macey, James, Bart, Aidan, Daniel and Jayne. 7 courses, ferry hopping to 5 maps along the harbour. Thanks Andy & Brooner for organising and course setting. A good day out and great practice.

Sprint 1 at Pyrmont. Fun head to head with James - picking different 50/50 routes most of the way. Chose a bad route to 1. Pegged my way back through the middle controls. Went to the wrong boulder at 17 and wrong corner for 18 so dsq. Pulled away from James in the last few controls, although picked the longer route to the finish. Good map & description reading practice not having flags/markers to help, so really have to concentrate to home in on the right feature.

11 AM

Orienteering 4:00 [5] 1.0 km (4:00 / km)
shoes: New Balance M870v3

A short sprint around Mort Bay Park. Mass start and short distances between controls made it quite frantic. Didn't have the speed to hold onto the younger Stingers.

Orienteering 6:00 [4] 1.0 km (6:00 / km)
shoes: New Balance M870v3

Technical course around Ballast Pt. Hesitation to 1 and ran past 9 so had to go back, otherwise a good run.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: New Balance M870v3

Warm down run to Birchgrove Wharf.

1 PM

Orienteering 29:00 [4] 4.6 km (6:18 / km)
shoes: New Balance M870v3

Long sprint around Gladesville Hospital. Okay run. Only errors were trying to take steps to 4 turning back and missing the direct way to 15. Feeling tired towards the end.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: New Balance M870v3

From & back to Huntleys Pt wharf.

2 PM

Orienteering 17:00 [3] *** 3.0 km (5:40 / km)
spiked:16/18c shoes: New Balance M870v3

Next stop & map was Meadowbank.

First course was a quick start through the streets then into the technical apartment area. Map wasn't quite right for 8 & 10. Pipped by James on the sprint to the finish.

Second course was open running though the park then a bit of bush near the finish. Legs really starting to feel it but hung on to the others. Lost a bit of time in the bush 13 & 14.

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)

Meadowbank wharf to start.

4 PM

Orienteering 21:00 [3] **** 4.0 km (5:15 / km)
shoes: New Balance M870v3

Last sprint around Parramatta Hospital. Running on empty. Took a cautious approach focussing on planning ahead and not passing through uncrossable features. Some tricky long legs including 12 & 17 but negotiated them well.

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance M870v3

Warm down back to car.

Saturday Feb 21, 2015 #

9 AM

Squash 1:30:00 [4]

Friday Feb 20, 2015 #

6 AM

Swim 45:00 [3]

8 PM

Squash 40:00 [4]

Grading KB (~ 260).

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