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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Sep 28, 2013:

activity # timemileskm+m
  Cycling (CX)4 6:01:00 80.16 129.0 600
  Orienteering2 1:44:24 9.38 15.1 490
  Foot Running3 1:09:00 5.75 9.25 170
  Total7 8:54:24 95.29 153.35 1260

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Saturday Sep 28, 2013 #

12 PM

Foot Running warm up/down 15:00 [3]
shoes: Nike Pegasus 29

Orienteering race (Aus Champs Sprint) 16:54 [5]
shoes: Nike Waffle XC

At Canberra Boys Grammar. good map and course, but it was way too hard for me at the moment (can't remember the last time i ran a sprint - week after easter last year maybe?). i never felt like i knew what was coming, just reacting to what i was seeing. i also finally succumbed to the sickness my boys have had, although it was certainly the orienteering and lack of flow that slowed me down today. happy to be top 10 still.

Thursday Sep 26, 2013 #

Cycling (CX) (Commute) 1:55:00 [3]
shoes: Bontrager MTB RL

about an hour in the morning... and it took me 55 mins to get home. crazy windy so i was crawling and battling to stay upright (and avoid all the magpies), and i got the dizzy's real bad and had to stop and get a banana and a can of L&P at yarralumla shops on the way.

Wednesday Sep 25, 2013 #

Cycling (CX) (Commute) 1:22:00 [3] 43.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

7 PM

Foot Running 49:00 [3] 9.25 km (5:18 / km) +170m 4:51 / km
shoes: Nike Pegasus 29

easy run with lorenzo in the dark over narrabundah hill and along to coolemon ridge. legs still pretty heavy from the weekend, knee feels a bit strange but i think its ok, maybe just paranoid...

Tuesday Sep 24, 2013 #

Cycling (CX) (Commute) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

Monday Sep 23, 2013 #

Cycling (CX) (Commute) 1:24:00 [3] 43.0 km (30.7 kph) +200m
shoes: Bontrager MTB RL

could feel the weekend in my legs. will probably be that way till next weekend ;)

Sunday Sep 22, 2013 #

10 AM

Foot Running warm up/down 5:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race (NSW Long Champs) 1:27:30 [5] 15.1 km (5:48 / km) +490m 4:59 / km
ahr:158 max:172 shoes: Inov8 Xtalon 212 (2)

At Kitchener, similar feeling course to the long woc trial last year with some technical orienteering and long route choice legs. good fun. ran pretty well but got real tired so slowed a lot in the second half. made one 1.5min mistake early on (at 7 i think) and a bit messy once i caught andyhill and stevo but settled back in for the last section. pretty warm day and a realy test on the fitness. the knee was ok, i planned to only run for 85 mins but i was so close to the end i finished it off. got the win again over macey.

maybe i should have entered the australian championships long, the knee and the legs are better than i thought they'd be. but probably best to be on the safe side. although if anyone had an entry they weren't gonna use....

PTE 5.0

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