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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending May 5, 2013:

activity # timemileskm+m
  Cycling2 2:47:00
  Orienteering2 2:17:49 11.74(11:44) 18.9(7:18) 433
  Running2 1:58:23 13.17(8:59) 21.19(5:35) 386
  Stretching & Exercises2 25:00
  Total8 7:28:12 24.91 40.09 819
  [1-5]7 7:10:55
averages - weight:80.1kg

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Sunday May 5, 2013 #

10 AM

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Brooks Cascadia Yellow ones

Freezing cold warm up where I pranced around giving myself a good talking too about improving on yesterday. Craney called me a wuss for running in gloves. Fair enough.

Orienteering warm up/down 1:03:17 intensity: (1:54 @0) + (27 @1) + (2 @2) + (10:44 @3) + (45:18 @4) + (4:52 @5) 9.49 km (6:40 / km) +269m 5:51 / km
ahr:157 max:195 shoes: Brooks Cascadia Yellow ones

ACT Long Champs M40. Found out before start had Barbour ahead and Simson and Davis behind - ran the first 2k leg at a sprint scared Jock would catch 4mins on me by control 1. Stuffed it at the end drifting left over the hill and probably lost a minute although later split comparison suggested running like a startled rabbit had comepensated a little for mistake. Rest of the way slowly worked into it being solid but scrappy. Had trouble holding a straight line and was losing bits on some controls between attack point and flag. Ran a leg behind Lizzie and Kathryn which got me going and finsihed off quite well. Barbour 60, Davis 61, Me 62 and Simson 65. Good to be competitive. Terrific area which I couldnt remember running on before and setting at start was a ripper. THanks to RobJ for course setting.

Saturday May 4, 2013 #

12 PM

Orienteering warm up/down 7:17 intensity: (7:01 @3) + (16 @4) 1.63 km (4:29 / km)
ahr:148 max:154 shoes: Brooks Cascadia Yellow ones

Long run to start.

Orienteering 57:15 intensity: (2:27 @1) + (3:15 @2) + (21:39 @3) + (27:41 @4) + (2:13 @5) 6.78 km (8:26 / km) +164m 7:32 / km
ahr:151 max:172 shoes: Brooks Cascadia Yellow ones

M40 ACT Middle Champs at Orroral Crossing. Not pumped. Early start so could help and starters not set up. Set myself off but got distracted wondering if start was in wrong spot. Stuffed 4 completely over hill top down into small clearing - got angles wrong and in parallel clearing. Lost 5 mins. Fought my way reluctantly through the scrub for rest of the course sharpening up a bit when (finally) out into the clear for last 3 or 4 controls.

Friday May 3, 2013 #

9 AM

Cycling 1:07:00 [2]
shoes: Trek Domane 4.3

SUper commuting including time trialling home as late to get girls from pre-school.

Thursday May 2, 2013 #

9 AM

Cycling 1:40:00 [2]
shoes: Trek Domane 4.3

Super commuting plus some riding at lunchtime to Runners Shop and Red Brick Cafe in Curtin. STarted using Red Brick beans at home - he has his own roasting machine - and its pretty good.

Wednesday May 1, 2013 #

5 PM

Running 1:03:23 intensity: (5 @0) + (6:42 @1) + (28:22 @2) + (25:52 @3) + (2:22 @4) 11.51 km (5:30 / km) +175m 5:07 / km
ahr:136 max:163 shoes: Nike Lunarglides Orange

run home in the mostly dark. decided to just run and not worry about ints or hills or anything for a change.

Tuesday Apr 30, 2013 #

6 AM

Running tempo 55:00 intensity: (18 @0) + (6:19 @1) + (14:04 @2) + (22:33 @3) + (9:33 @4) + (2:13 @5) 9.68 km (5:41 / km) +211m 5:07 / km
ahr:143 max:189 shoes: Adidas Boston Orange!

Morning 2*20min tempo ints with 2min rest. Mostly on Aranda Hill but also Black Mtn Reserve. As per usual not overly speedy but got the job done. Bit of rain about which at least made it not so cold.
5 PM

Stretching & Exercises 15:00 [0]

Monday Apr 29, 2013 #

Stretching & Exercises 10:00 [3]
weight:80.1kg

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