Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+m
Orienteering	4	2:51:55	18.02	(9:32)	29.0	(5:56)	1015
Cycling (Road)	1	2:10:00	37.9	(17.5/h)	61.0	(28.2/h)	420
Foot Running	2	1:39:00	13.05	(7:35)	21.0	(4:43)	310
Total	7	6:40:55	68.97	(5:49)	111.0	(3:37)	1745

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Sunday Dec 30, 2012 #

8 AM

Orienteering race (Xmas 5 Days Stage4) 38:15 [5] ***** 5.5 km (6:57 / km) +130m 6:13 / km
ahr:162 max:176 shoes: Inov8 Xtalon 212 (2)

at Rowdy Flat. awesome map and a good course set by blairtrewin. struggled with the knee up the steep erosion gullies but the terrain was a bit softer and more forgiving so ran a bit more confidently today. ran good early but caught toph after the long leg and kinda lost confidence there for some reason (maybe just got a bit nervous that i was gonna ruin a good race by making a mistake?). still no big misses but didn't feel clean. great fun, i'd have been happy running here every day ;)

PTE 4.7

Saturday Dec 29, 2012 #

8 AM

Orienteering race (Xmas 5 Days Stage 3) 45:00 [4] 7.4 km (6:05 / km) +360m 4:53 / km
ahr:152 max:168 shoes: Inov8 Xtalon 212 (2)

at Kangaroo Crossing. great area and quite a good course but was just a bit too rough for my knee so took it pretty easy. made a few little mistakes but nothing too big, got pushed around a lot by the terrain/vegetation and no doubt lost more time from that. disappointing not to be racing properly here.

PTE 4.0

Friday Dec 28, 2012 #

8 AM

Orienteering race (Xmas 5 Days Stage 2) 49:20 [4] 7.9 km (6:15 / km) +350m 5:07 / km
ahr:163 max:175 shoes: Inov8 Xtalon 212 (2)

At Barambogie North. Boring first leg but prob should have paid more attention to it cause i just went straight and got caught in all the snake filled dense green swamps, and climbed over the hill into the first control to see schmolle punch it a few metres ahead (he started a minute behind). sorta ran with him until later in the course where we had a real steep rocky descent and i lost a lot of ground - today was a real bad one for my knee (doesn't like uphills or rough descents!). cruised home after, clean but slow. lost a fair bit of time but luckily for me a wrong control meant the course was void.

PTE 5.0 (53 hours rec)

Thursday Dec 27, 2012 #

Note

I haven't been in attackpoint much lately but figured i'd try and get back into it while i have some time relaxing during the 5 days.

my left knee has been a problem since before easter, it got real bad in october and i've been struggling with it since. i finally saw a doctor and got an mri and the prognosis wasn't good. i've had to pull out of the world cups in NZ and will be going in for surgery on january 9th. the knee is pretty much worn out but the big problem is a big tear in the cartilage, hopefully the surgeon can clean it up enough to get me back running again. i won't be doing any big running weeks again and will have to do a lot of my training on the bike from now on...

C • Knee 4

4 PM

Orienteering race (Xmas 5 Days Stage 1) 39:20 [5] *** 8.2 km (4:48 / km) +175m 4:20 / km
ahr:175 max:185 shoes: Inov8 Xtalon 212 (2)

At Magenta. Started good but hit the wall. Knee sore up hills and very unsteady down. Good fun, but hot, really struggled in the later part of the course. Almost 4 mins behind Craney.

PTE 5.0 (32 hours rec)

Tuesday Dec 25, 2012 #

12 PM

Foot Running 41:00 [3] 7.8 km (5:15 / km) +140m 4:49 / km
ahr:134 max:155 shoes: Nike Pegasus 29

cruise with acejase around red hill.

PTE 3.0 (9 hours rec)

Monday Dec 24, 2012 #

6 AM

Cycling (Road) (Tour de Pete) 2:10:00 [3] 61.0 km (28.2 kph) +420m
shoes: Mavic Razor

xmas ride with the cook iChook gang (plus devil, lazydave and sebba) around an old school tour de pete style route. my roadie is locked away so was on the CX bike.

Sunday Dec 23, 2012 #

8 AM

Foot Running 58:00 [3] 13.2 km (4:24 / km) +170m 4:08 / km
ahr:157 max:179 shoes: Nike Pegasus 29

cruised with wisbey around mt rodgers and some bike paths and dirt trails around north belcompton. hot and a struggle. good pancakes after but ;)

PTE 5.0 (34 hours rec)

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