Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: patjaffe

In the 7 days ending Jan 28, 2018:

activity	#	time	miles		km		+m
Running	9	6:13:17	48.39	(7:43)	77.88	(4:48)	246
Orienteering	5	1:11:55	10.49	(6:51)	16.89	(4:16)	21
Core/Strength	1	12:00
Total	10	7:37:12	58.89		94.77		267

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Sunday Jan 28, 2018 #

10 AM

Running warm up/down 15:54 [2] 3.28 km (4:51 / km) +29m 4:39 / km
shoes: New Balance Comrades 1080

Orienteering race 15:17 [5] 3.45 km (4:26 / km) +12m 4:21 / km
shoes: New Balance 1500

Race 5- ANU South
Really enjoyed this course, the most technically challenging sprint I've done for a long time. Made pretty good decisions through the first half of the course then went over my ankle on some steps around 10 so hobbled my way to 11. Handled the tricky last section ok other than 19 where I was sucked into the wrong route choice like a lot of people were.
Overall a really enjoyable few days of racing and a lot of positives to take out of this camp.
https://doma.orienteering.asn.au/show_map.php?user...

Running warm up/down 16:27 [1] 3.08 km (5:20 / km) +9m 5:16 / km
shoes: New Balance Comrades 1080

Saturday Jan 27, 2018 #

9 AM

Running warm up/down 14:21 [2] 2.95 km (4:52 / km)
shoes: New Balance 1500

Running race 9:22 [5] 3.0 km (3:07 / km)
shoes: New Balance 1500

Time trial at AIS track. Happy enough given the other races this weekend and the fact I've only just been starting to ease back into speed work recently.

Running warm up/down 14:09 [2] 2.77 km (5:06 / km)
shoes: New Balance 1500

3 PM

Core/Strength 12:00 [1]

5 PM

Running warm up/down 15:24 [1] 2.88 km (5:21 / km)
shoes: New Balance Comrades 1080

Orienteering race 12:24 [4] 2.92 km (4:15 / km)
shoes: New Balance 1500

Race 4- Orrana
Fun little area. A few not so good micro route choices and dropped off the pace a little near the end.
https://doma.orienteering.asn.au/show_map.php?user...

Running warm up/down 16:52 [1] 3.15 km (5:21 / km)
shoes: New Balance Comrades 1080

Friday Jan 26, 2018 #

10 AM

Running warm up/down 14:38 [2] 2.92 km (5:01 / km)
shoes: New Balance Comrades 1080

Orienteering race 14:25 [5] 3.67 km (3:56 / km)
shoes: New Balance 1500

Sprint Canberra Race 2- UC
Overall pretty happy with this and some of the most confident I've felt orienteering recently. Didn't see the best route to 9 and missed the entry to the underpass on 15 which meant I had to change my routechoice halfway through.
https://doma.orienteering.asn.au/show_map.php?user...

Running warm up/down 18:12 [2] 3.01 km (6:03 / km)
shoes: New Balance 1500

5 PM

Running warm up/down 14:19 [2] 2.83 km (5:04 / km)
shoes: New Balance Comrades 1080

Orienteering race 15:57 [4] 3.15 km (5:04 / km)
shoes: inov8 x-talon 200

Race 3- Bruce Ridge
Wasn't pushing very hard in this because of the time trial the next morning. Reasonably clean in the first half then a bit of sloppy compass work and hesitation towards the end.
https://doma.orienteering.asn.au/show_map.php?user...

Running warm up/down 10:06 [2] 1.97 km (5:08 / km)
shoes: New Balance Comrades 1080

Thursday Jan 25, 2018 #

7 PM

Running warm up/down 14:22 [2] 3.06 km (4:42 / km) +22m 4:32 / km
shoes: New Balance 1500

Orienteering 13:52 [5] 3.7 km (3:45 / km) +9m 3:42 / km
shoes: New Balance 1500

Sprint Canberra Race 1- AIS
Mostly decent orienteering, just a few small time losses. SI didn't register on the first control so had to go back, got a little stuck trying to be aggressive through forest bits and had to change a route choice when I double checked and noticed a gate was closed. Just little things but each one was a bit frustrating.
https://doma.orienteering.asn.au/show_map.php?user...

Running warm up/down 19:19 [2] 4.33 km (4:28 / km)
shoes: New Balance 1500

Wednesday Jan 24, 2018 #

5 PM

Running (Easy) 1:11:45 [3] 15.36 km (4:40 / km) +103m 4:31 / km
shoes: New Balance Comrades 1080

Out and back from the Steer's place along the rail trail. Good company with Asha on her bike and also Martin for the first few ks.

Tuesday Jan 23, 2018 #

5 PM

Running warm up/down 23:29 [2] 4.77 km (4:55 / km)
shoes: New Balance 1500

Running intervals 21:05 [5] 5.72 km (3:41 / km)
shoes: New Balance 1500

15x300 (30")
Wanted to do a light-ish session mainly just to remind my legs how it feels to run fast again ahead of sprint canberra later this week. Would've gone to the track but apparently the Collingwood one's being redone at the moment and it wasn't worth trekking it anywhere else so just did it around the ovals at Chelsworth park. Felt pretty strong throughout although the recoveries did start to feel quite small by the end.

Running warm up/down 23:08 [2] 4.53 km (5:06 / km)
shoes: New Balance 1500

Monday Jan 22, 2018 #

9 AM

Running (Easy) 40:25 [2] 8.27 km (4:53 / km) +83m 4:39 / km
shoes: New Balance Comrades 1080

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