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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Mar 10, 2012:

activity # timemileskm+m
  Foot Running7 6:01:30 39.64 63.8 470
  Orienteering2 41:58
  Total7 6:43:28 39.64 63.8 470

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Saturday Mar 10, 2012 #

10 AM

Foot Running warm up/down 15:00 [2]
shoes: Nike Waffle XC

Orienteering race (NOL 1) 13:28 [5]
ahr:166 max:176 shoes: Nike Waffle XC

at "Ballarat" University (not really in Ballarat). pretty easy course, felt like just running. i guess there was a few small route choices but nothing too dramatic. i ran pretty clean, i'm just not quick enough for a race like that. good fun anyway. finished a good 35 seconds behind craney in 5th, and even more behind the impressive occy mcnulty...

EPOC 84ml/kg
TE 3.0
1 PM

Foot Running warm up/down 10:00 [2]
shoes: Inov8 Xtalon 212 (2)

Orienteering race (NOL 2) 28:30 [5]
ahr:166 max:177 shoes: Inov8 Xtalon 212 (2)

At Surface Hill. It's been a while since i have trained twice in a day, and racing twice a day happens even less, so i thought i'd struggle with this one but i actually felt pretty decent. ran steady for most of it, never felt like i was setting the map on fire but didn't lose any significant chunks of time, and actually got into the lead for the 2nd half of the course until just a couple of controls to go... i was 28 seconds in front of simon (but only 8 ahead of craney) at 17 then made a stupid mistake to 18 - had my direction a bit wrong and ran towards the big black cliff to the left of the control thinking it was the brown one behind the control - should have just looked for the big rock right next to the control! dammit. lost about 20 secs there, and then was real hesitant to the next one, stole the lead back at the 2nd last and then ran the wrong way to the last - disaster finish! luckily managed to hang onto 2nd, just 5 seconds behind simon (i lost 4 of them on the run in!) and 6 ahead of craney.

great new area for orienteering! personally i'd have liked to be running on 1:7500 like the non NOL classes did.

EPOC 170ml/kg
TE 3.9

Friday Mar 9, 2012 #

6 PM

Foot Running 27:00 [3]
ahr:126 max:158 shoes: Nike Free Run Plus

another day of travelling, this time driving down to the eureka challenge.

did a short jog around the golf course at sunbury, threw in 4 x 30 second efforts with 2 mins jog recovery in there to loosen up the legs. actually felt ok running.

EPOC 25ml/kg
TE 2.0

Thursday Mar 8, 2012 #

(rest day)

travelling... 06:45 till 19:30. at least i got a couple of visits to the qantas club. good to be home, for about 14 hours...

Wednesday Mar 7, 2012 #

5 PM

Foot Running warm up/down 35:00 [3] 6.9 km (5:04 / km)
ahr:132 shoes: NB 814

20 mins warm up and 15 mins warm down.

Foot Running intervals (Monagetti) 20:00 [4] 5.2 km (3:51 / km) +30m 3:44 / km
ahr:155 max:168 shoes: NB 814

monagetti session on some dirt tracks around woomera. did a bit of a loop out to the north and around past the sewage dam and up the creek. pretty warm in the sun but a nice cool breeze which has been here all week. hactually feeling pretty ok for a change.

EPOC 106ml/kg
TE 3.3

Tuesday Mar 6, 2012 #

5 PM

Foot Running (Recovery) 1:02:00 [3] 12.0 km (5:10 / km) +75m 5:01 / km
ahr:127 max:145 shoes: NB 814

did a lap of woomera with a couple of guys from work then did an extra half hour or so down the creek and back. nice to just cruise easy.

EPOC 51ml/kg
TE 3.0

Monday Mar 5, 2012 #

5 PM

Foot Running warm up/down 40:00 [3] 7.9 km (5:04 / km)
ahr:132 shoes: NB 814

Foot Running hills 32:30 [4] 7.3 km (4:27 / km) +235m 3:50 / km
ahr:148 max:173 shoes: NB 814

hit up some hill beside the road to roxby downs, a rough dirt track up about 1min 40secs with a bit of flat up on top. Did 10 efforts with a jog back down as recovery. hot in the sun running with the breeze on the way up, but nice and cool running into the breeze on the way down.

EPOC 80ml/kg
TE 3.0

Sunday Mar 4, 2012 #

5 PM

Foot Running long 2:00:00 [3] 24.5 km (4:54 / km) +130m 4:46 / km
ahr:134 max:152 shoes: NB 814

cruisy long run in the desert. ran cross country a bit but the further I got into the desert the more I got scared of snakes so stuck to a rough trail next to a powerline. struggled a bit in the end, could have done with some drinks along the way.

EPOC 68ml/kg
TE 2.8

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