Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Sep 11, 2016:

activity	#	time	miles		km		+m
Cycling (Commuter)	5	3:30:00	52.82		85.0		510
Foot Running	5	2:36:00	8.7		14.0		100
Orienteering	2	2:19:00	12.84	(10:50)	20.66	(6:44)	595
Total	10	8:25:00	74.35		119.66		1205

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Sunday Sep 11, 2016 #

9 AM

Orienteering race (NSW SL 12) 1:31:15 [4] 13.92 km (6:33 / km) +425m 5:41 / km
ahr:151 max:163 shoes: Inov8 Xtalon 212 (4)

NSW State League Long Distance at Miners Despair. Good long course, tough area. Some technical controls in the rock and a bit of route choice (although when given the chance i think it was always best to take a track). Started fairly solid but rolled the ankle twice on the way to 4 so eased up a bit. Caught bertbennet a few controls later and ran with him until we caught andyhill at 14 where bert missed a bit and dropped off the back. lost andy on the way up to the third last and managed to get the 2nd last (kinda bingo ish) ok. the legs were definitely feeling heavy but definitely not from running fast - it's tough terrain up there. but loved it, awesome area i reckon.

Training Load 38 hours

Foot Running warm up/down 5:00 [3]
shoes: Inov8 Xtalon 212 (4)

warm up. warm down was coffee at maccas sutton forest.

Hard 1 - Splits

SL12 Hard 1 - Splits

Saturday Sep 10, 2016 #

Event: NSW State League #11 - Mittagong / #12 - Belanglo SF

12 PM

Orienteering race (NSW SL 11) 47:45 [4] 6.74 km (7:05 / km) +170m 6:17 / km
ahr:155 max:168 shoes: Inov8 Xtalon 212 (4)

At Box Vale Tramway. Pretty cool course I reckon, proper middle distance with some great legs through some very detailed rock, tough physically. Loved most of it. A few legs in the vague flat stuff which i got through ok. Made a few mistakes and lost my SI stick at one stage, took maybe 1-1.5min to find it again. achieved my goal of getting through without rolling the ankle!

Training Load 16 hours

C • the cool bit 1

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (4)