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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: atsip

In the 7 days ending Mar 26, 2018:

activity # timemileskm+m
  Adventure Race2 5:52:35 13.73(25:41) 22.1(15:57) 949
  Orienteering2 1:47:38 8.11(13:16) 13.05(8:15) 37811 /12c91%
  Pilates2 1:19:15
  Total6 8:59:28 21.84 35.15 132711 /12c91%
  [1-5]6 8:03:08
averages - rhr:50

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Sunday Mar 25, 2018 #

Event: 2018 Metro League #1
 
10 AM

Orienteering race (MetrO League 1) 1:02:57 intensity: (5 @0) + (2:12 @1) + (18:18 @2) + (41:13 @3) + (1:09 @4) *** 5.03 km (12:31 / km) +198m 10:27 / km
ahr:142 max:171 spiked:11/12c rhr:50 shoes: Salomon Speedcross 4

Really tough course with lots of bush bashing involved in thick scrub.

Map is in my DOMA

Saturday Mar 24, 2018 #

8 AM

Adventure Race race (Spartan Super) 3:05:56 [5] 13.76 km (13:31 / km) +614m 11:03 / km
rhr:50 shoes: Merrell Trail Glove III

Obstacles:
4 ft wall
Over-under-through walls x2
Swim
Cargo net crawl
Inverted walls
Tyre Pull
Monkey Bars
Creek Run
Barbed wire crawl
Olympus
Mud Wall
Balance Beams
Panel wall x2
Fetch boy fetch (Hill run)
7ft wall
Sand Bag Carry
Farmer walk
Atlas carry
Z waals
A frame cargo nets
Through toblarones
Bucket carry
Tyre drag
Dunk wall
Rolling Ditches
Sand bag balance beams
8ft walls
Barbed wire crawl with weights
Spear throw
Rope climb
Sandbag pull up
Tyre pull
Gladiators
C • Spartan? 1
1 PM

Adventure Race race (Spartan Sprint) 2:46:39 [4] 8.34 km (19:59 / km) +335m 16:39 / km
rhr:50 shoes: Merrell Trail Glove III

Obstacles:
4ft walls
Over-under-through walls
Swim
Lillypads
Inverted walls
Creek Run
Barbed wire crawl
Olympus
Barbed wire crawl with weight
Mud wall
Dunk wall
Balance beams
Panel wall x2
7ft wall
Sandbag carry
Z walls
Through toblarones
Bucket carry
Tyre drag
Rolling ditches
Spear throw
Rope climb
Gladiators

Thursday Mar 22, 2018 #

7 PM

Pilates (Spartan training) 1:07:54 intensity: (44:05 @0) + (16:04 @1) + (4:56 @2) + (1:36 @3) + (1:00 @4) + (13 @5)
ahr:98 max:185 rhr:50 shoes: New Balance Minimus 10v2

1km warm up run
5 ROUNDS OF:
10 X BURPEES
5 X CHIN UPS
1 MINUTE PLANK
1 MINUTE PLATE CARRY

10 MIN AMRAP:
10 X BEAST ACTIVATION
5 X HANGING KNEE LIFT
10 X DEADLIFT
8 PM

Pilates warm up/down (Streching) 11:21 intensity: (11:19 @0) + (2 @1)
ahr:72 max:85 rhr:50 shoes: New Balance Minimus 10v2

Wednesday Mar 21, 2018 #

Event: 27th Sydney Summer Series - Putney
 
6 PM

Orienteering race (Summer Series 25) 44:41 intensity: (51 @0) + (8 @1) + (17 @2) + (32:07 @3) + (11:18 @4) 8.02 km (5:34 / km) +180m 5:01 / km
ahr:155 max:171 rhr:50 shoes: Merrell Trail Glove III

Collected 520 points on a clockwise loop. Got really dark by the end and almost overshot a couple controls.

Map is in my DOMA

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