Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Sep 11, 2011:

activity

time

miles

Running

2:49:10

19.2

(8:49)

30.9

(5:28)

820

Orienteering

1:48:32

9.38

(11:34)

15.1

(7:11)

Total

4:37:42

28.58

(9:43)

46.0

(6:02)

820

1:32

0:00

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Sunday Sep 11, 2011 #

11 AM

Orienteering race 1:32:34 [3] 8.0 km (11:34 / km)
shoes: Jalas FLX

Local event at Passchendaele. Beforehand I was thinking of 8min/km but after getting stuck in some ugly green on the way to #1, messing up #2, running of the map on #4, and making a 5 min parallel error on #5, that wasn't going to happen. At that point I seemed to have made all the errors I needed to and had a good run for the remainder, lost a few seconds here and there but I don't think any were significant. Felt strong running to the end.

Saturday Sep 10, 2011 #

7 AM

Running warm up/down 10:00 [1] 1.9 km (5:16 / km)
shoes: Asics DS Trainer 13

At the Summit for a Cyclones camp and it was bloody freezing so went for a quick morning run to warm up.

10 AM

Orienteering (Line) 14:50 [3] 1.3 km (11:25 / km)
shoes: Jalas FLX

Short line course at Cascades to get into the terrain before doing something more serious. Got into it after a 100m or so but lost it a bit in a massive boulder field.

11 AM

Orienteering 1:08 [3] 5.8 km (12 / km)
shoes: Jalas FLX

Control picking exercise. Fluffed the first one so started again but then nearly screwed it up again. After that I navigated pretty well, particularly on the longer legs with a few little mistakes and couple of more significant ones. Nearly stepped on a sleepy black snake, the first snake I've ever seen while orienteering in Australia. Really enjoyed running at Cascades.

12 PM

Running 27:00 [2] 5.0 km (5:24 / km)
shoes: Jalas FLX

A bit of trail running at the end.

Thursday Sep 8, 2011 #

6 PM

Running 24:10 [4] 5.1 km (4:44 / km) +200m 3:58 / km
shoes: Asics DS Trainer 13

Smashfest with Anna, Mat, and Wendy. Felt like a pretty good run, holding back in a few places because of poor lighting but also feeling a bit spewy at the tops of the hills. Originally thought I'd knocked 40s off previous best but looking back through my trog found out it was only 7s. Oh well.

Running warm up/down 11:00 [1] 1.9 km (5:47 / km) +40m 5:14 / km
shoes: Asics DS Trainer 13

Wednesday Sep 7, 2011 #

6 PM

Running 54:00 [2] 8.5 km (6:21 / km) +330m 5:19 / km
shoes: Nike Free 5.0 (grey/green)

Evening run up Mt Coot-tha with Wendy and Mat though Wendy turned back early so she could get lost by herself. Started with the downhill alternative, then up Frosties and down Honeyeater. Mat put on a good showing for his second run in months.

Tuesday Sep 6, 2011 #

6 PM

Running intervals 24:00 [4] 5.5 km (4:22 / km) +250m 3:33 / km
shoes: Adidas Supernova Control 9

8 x 3min with 1min jog float in the dark around the Anzac Park trails with a good-sized bunch of Cyclones and Connie. I was using my little camping head torch and everybody else had ayups except me. Other people's ayups creating shadows that obscured my light was a bigger challenge than just my weak light. Lots of hills for an interval session, felt sick at the top of a few of them. Managed to run away from Olly up a hill for pretty much the first time ever but he has been injured so it's not much of victory. Connie impressed by staying pretty close the whole way.

C • connie 3

Running warm up/down 19:00 [1] 3.0 km (6:20 / km)
shoes: Adidas Supernova Control 9

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