Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 7 days ending Jan 4, 2015:

activity	#	time	miles		km		+m
Running	4	3:53:09	26.26	(8:53)	42.26	(5:31)	482
Orienteering	2	1:23:41	7.57	(11:03)	12.19	(6:52)	125
Stretching & Exercises	3	45:00
Total	9	6:01:50	33.83		54.45		607
[1-5]	6	5:16:46

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Sunday Jan 4, 2015 #

9 AM

Orienteering warm up/down 6:09 0.63 km (9:45 / km) +31m 7:49 / km
ahr:114 max:138 shoes: Innov-8 X-Talon 212

Orienteering race 40:14 5.38 km (7:28 / km) +64m 7:03 / km
ahr:159 max:167 shoes: Innov-8 X-Talon 212

Oceania Relay Champs at Benubullen (Easter Day 1 from 5 years ago). I was first leg in a mish mash team with Dion second leg and Darren from Bennelong last. Same course as W21E. Started off 1st long leg slowly compared to mass starters but nailed 1st across the paddock and was in amongst the W21Es (a lot of splitting on course). Felt pretty good physically and kept hitting them well which allowed me to keep up with the Swiss girl and IFK Goeteborg girl. Into the tight planted eucalyptus forest and my lack of terrain running was noticeable, again keeping up by hitting controls directly.
At about 2 thirds I chose a widish route choice on a track to give my crap terrain running a break and also it was an easier approach to the control. Hit the control alone - was I ahead or behind the pack I'd been in? ran a few controls on my own before a swiss girl and IFK Goeteborg girl and another random swede caught me..... unfortunately it was a different swiss girl and IFK Goeteborg girl so my route choice meant I dropped back a group. Raced the remaining few controls well with my pack and finished well through the sloshy mud. Enjoyable racing and enjoying orienteering well. Bruce comfortably ahead of me (he ran 1st leg and I never saw him!) but beat the rest of the Oz team of Blair and Craig. Dion was disappointed with his run with making mistakes and dropping us a few spots and I didn't get to talk to Darren but given his pre race chat seemed focussed on whether he could find the controls or not his result looked alright.

Orienteering warm up/down 4:44 0.4 km (11:52 / km) +23m 9:13 / km
ahr:120 max:140 shoes: Innov-8 X-Talon 212

Saturday Jan 3, 2015 #

10 AM

Stretching & Exercises 15:00 [0]

1 PM

Orienteering warm up/down 10:21 1.67 km (6:12 / km) +4m 6:07 / km
ahr:131 max:141 shoes: Saucony Kinavara3

Orienteering race 15:28 [4] 3.05 km (5:04 / km)
ahr:162 max:178 shoes: Saucony Kinavara3

Oceania Sprint Champs M40. Forgot to start watch. Hot and windy day. TO my surprise, after very little orienteering recently, I got into a pretty good zone of O. Picked most of the right ways - probably got 2 wrong, once choosing to go back way I'd come in as knew where alleyway was and 2nd time just didn't see option. But no errors other than overshooting a track turn off by 5s. Main aim was to beat Blair (sorry Blair) which I did fairly well. Bruce a cut above the rest as predicted given he must have been close to the WC team. I finished 4th, 2mins down on Bruce, 40s down on Craig in 2nd. Remy who I don't know beat me by 4s into 3rd while I had Shlock and Blair behind me somewhere ;).

Orienteering warm up/down 6:45 1.05 km (6:25 / km) +3m 6:20 / km
ahr:130 max:138 shoes: Saucony Kinavara3

Friday Jan 2, 2015 #

Note

Overnight ferry to Davenport. Bit too rock n roll for my liking but the girls slept well even if Belinda and I didn't!

Thursday Jan 1, 2015 #

7 AM

Running warm up/down 7:22 1.15 km (6:25 / km) +3m 6:20 / km
ahr:115 max:129 shoes: Saucony Kinavara3

Warm up for Park Run with Belinda.

Running race 19:43 4.95 km (3:59 / km) +48m 3:48 / km
ahr:160 max:174 shoes: Saucony Kinavara3

Park Run at Westerfolds park - they were doing a special one of New Years Day (apparently they did one Xmas Day too). Really hilly course including over the rangers hill. Felt good and strong and ran well. Reckon time was equivalent to close to 19 on the flat. Nice start to the year especially getting to go over with Belinda.

Running warm up/down 7:57 1.02 km (7:47 / km) +8m 7:30 / km
ahr:117 max:127 shoes: Saucony Kinavara3

Cruisy warm down. Mums birthday so had brunch at a place in eltham where I had something called a Breakfast Wrap - bacon, hash brown, egg, bbq sauce in a wrap. twas good.

10 AM

Stretching & Exercises 20:00 [0]

Wednesday Dec 31, 2014 #

4 PM

Running long 1:30:12 14.76 km (6:07 / km) +236m 5:39 / km
ahr:131 max:153 shoes: Saucony Kinavara3

Did my old classic 40min loop from home, catch being its now 25min run to the old home. Plenty of new houses on the old loop - would've made the paper run a bit more intense. Also track through to Sweneys Lane Park now exists rather than my previous connecting of many little or non tracks. Tried to keep HR in Zone 3 which helped keep decent effort rather than turning it into a blob.

Had a ripper day taking girls into Myer Christmas windows on on the Melbourne Star.

Tuesday Dec 30, 2014 #

5 PM

Running 31:03 4.98 km (6:14 / km) +68m 5:50 / km
ahr:123 max:137 shoes: Saucony Kinavara3

Blobby run round Montmorency. Possibly should have done something proper but it was late in the day and not too much time allocated. Blobby run not too bad.

Monday Dec 29, 2014 #

10 AM

Running intervals 1:16:52 15.4 km (4:59 / km) +119m 4:48 / km
ahr:153 max:175 shoes: Saucony Kinavara3

2 * 20min efforts in Melbourne from Mums to sisters house. Used new watch to set range for pace of efforts to be 3mins50 to 4min20 ks which added interest and made me work pretty hard. kept within range fairly well in first one but 2nd effort was harder - was out onto footpaths with roads to cross, headwind, some hills in 2nd effort and obviously getting tired. But enjoyed using watch which vibrated when went out of set pace range - towards the end being too slow. Good training.

10 PM

Stretching & Exercises 10:00 [0]

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