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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Aug 11, 2013:

activity # timemileskm+m
  Orienteering3 2:44:01 9.82(16:42) 15.8(10:23) 350
  Running4 1:29:33 11.0(8:08) 17.71(5:03) 210
  Strength & Conditioning1 10:00
  Total6 4:23:34 20.82 33.51 560
  [1-5]5 4:13:34

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MoTuWeThFrSaSu

Sunday Aug 11, 2013 #

9 AM

Running warm up/down 13:30 [1] 1.5 km (9:00 / km) +60m 7:30 / km
shoes: VJ Sticky

Orienteering race 1:15:06 [3] **** 8.7 km (8:38 / km) +220m 7:40 / km
ahr:173 max:188 shoes: VJ Sticky

Qld Long Champs, 1st, ~6:30 ahead of James. Today's was a much better run and with the forest generally a bit more open than yesterday it was an enjoyable race. My foci after the middle were to not rush my map reading, running with a plan, and pushing harder through the thick stuff. Largely succeeded, though the first two need more work.
C • Congrats 2
1 PM

Orienteering 50:00 [1] 3.3 km (15:09 / km)
shoes: VJ Sticky

Control collection.

Saturday Aug 10, 2013 #

Event: Queensland Champs
 
1 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Sticky

Orienteering race 38:55 [4] **** 3.8 km (10:14 / km) +130m 8:45 / km
ahr:177 max:184 shoes: VJ Sticky

Qld Middle Champs, 2nd, ~2:30 behind James. Never quite got it right in this one. Quite a few little mistakes and hesitations and then big mistakes of 1.30, 1 and 2 x 0.30. I think I was rushing things and not reading the map enough and when combined with the thick terrain that caused me to lose confidence and therefore speed. I was also letting the vegetation push me around too much. Great run by part-timer James, he was faster than me pretty much everywhere after the first control.

Wednesday Aug 7, 2013 #

6 PM

Running intervals 20:39 [4] 5.32 km (3:53 / km)
ahr:167 max:182 shoes: Nike Free 3.0 v3

A Mona's fartlek session up at the reservoir. I was trying to keep it fast but easy, and didn't try to keep the pace up during the floats. Was feeling much better than on the weekend; stronger and faster than last intervals.

PTE 4.5
EPOC 142

Running warm up/down 13:20 [2] 2.33 km (5:43 / km) +60m 5:04 / km
shoes: Nike Free 3.0 v3

Tuesday Aug 6, 2013 #

Note
(rest day)

10 PM

Strength & Conditioning 10:00 [0]

Calves and glute exercises

Monday Aug 5, 2013 #

2 PM

Running 32:04 [2] 6.56 km (4:53 / km) +90m 4:34 / km
ahr:159 max:178 shoes: Mizuno Wave Elixir 8

Jog from work to school. Not feeling great and wondering if I should take it easy the rest of the week.

PTE 3.7
EPOC 104

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