Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Orienteering	7	6:15:02	35.82	(10:28)	57.65	(6:30)	1038	150 /	163c	92%
Running	6	5:24:36	37.97	(8:33)	61.11	(5:19)	1645
Road Cycle	1	1:00:28	13.96	(13.9/h)	22.47	(22.3/h)	388
Strength/Conditioning	1	20:00
Total	14	13:00:06	87.76		141.23		3071	150 /	163c	92%

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Saturday Oct 31, 2015 #

Running long (Riverhead Long run) 1:25:12 [3] 15.75 km (5:25 / km) +460m 4:43 / km
shoes: Icebug Spirit 5 OLX

Nice long run along some technical and overgrown tracks. Unfortunately some new felling destroyed one of the tracks resulting in a five minute fight through felled crap which prevented it being quite 16km. Also got a bit lost a few times cos of the number of new tracks.

Thursday Oct 29, 2015 #

Orienteering race (AOC SumNav 1) 39:03 [3] ** 7.65 km (5:06 / km) +136m 4:41 / km
spiked:22/22c shoes: Saucony Guide 8

First summernav, ran it fairly easy but really struggled in the mud without trail shoes losing 3 minutes according to strava.

Orienteering race (AOC SumNav 1 c2) 8:06 [4] * 1.94 km (4:11 / km) +22m 3:57 / km
spiked:11/11c shoes: Saucony Guide 8

Run the short course for the lols

Wednesday Oct 28, 2015 #

Note
(rest day)

Missed a day because of workshops going very late screw you upcoming exams

Tuesday Oct 27, 2015 #

Road Cycle (Easy 60 min Cycle) 1:00:28 [2] 22.47 km (22.3 kph) +388m

Easy cycle, loop out past Kim Dotcoms mansion and back, monster headwind going out

Strength/Conditioning (S/C) 20:00 [2]

3x10 calf raise 5 sec holds
3x15 squats
3x30 step-ups
5kg weight, 30s between sets
Going to build this session up slowly

Monday Oct 26, 2015 #

Running (Riverhead Long run) 1:30:15 [2] 16.52 km (5:28 / km) +465m 4:47 / km
shoes: Icebug Spirit 5 OLX

Nice long run with Thomas S. O map said 500-540m of climb yet Strava said only 465 - go figure. One of the tracks on the old part of the map no longer exists unfortunately being completely overrun by gorse so we ended up doing a few km extra 'road' running than planned.

Sunday Oct 25, 2015 #

Running (Waitaks woo) 1:27:48 [3] 14.5 km (6:03 / km) +575m 5:03 / km
shoes: Icebug Acceleritas4

Woo back in the waitaks! was nice and steady up to about 9 or 10 km in then hit a shitty rooty track and near the bottom wiped out into a tree resulting in blood everywhere. Went from 5:30 average pace at top of the hill to 6s at end but otherwise a fun run :)

Running warm up/down (Warm down jog) 4:37 [1] 0.97 km (4:46 / km) +1m 4:44 / km
shoes: Icebug Acceleritas4

Saturday Oct 24, 2015 #

Running (Parkrun 5km) 19:26 [4] 5.0 km (3:53 / km) +31m 3:46 / km
shoes: Saucony Guide 8

Dunno what happened today but pace graph shows a constant decline - maybe I needed weetbix? Felt bloody unfit

Friday Oct 23, 2015 #

Running (Testing new shoes) 13:28 [1] 2.28 km (5:54 / km) +63m 5:11 / km

Bought some new shoes and then went for a little bushwhack/jog in them :)

Sunday Oct 18, 2015 #

Orienteering race (Hb m20e long) 1:18:48 [3] **** 9.44 km (8:21 / km) +312m 7:10 / km
spiked:19/24c shoes: Icebug Acceleritas4

Felt hot and tired, very long and physical. Went perfect up to 3rd control - was in the wrong place and I lost significant time on a perfect route choice :( Then all (downhill?) from there...

Saturday Oct 17, 2015 #

Orienteering race (HB m20e Middle) 40:55 [4] **** 6.61 km (6:11 / km) +111m 5:43 / km
spiked:19/20c shoes: Icebug Acceleritas4

Physically alright, no injury complants however could have run faster. technically really fucked one control ending up 300ish m away oh well

Orienteering race (Hb m21e sprint si air+) 18:31 [5] *** 4.32 km (4:17 / km) +22m 4:11 / km
spiked:22/22c shoes: Flats

Some shit route choices stuffed me up here but otherwise not too bad. Ran the wrong way at the start too. Si air is fun :)

Thursday Oct 15, 2015 #

Running (Uptempo 6km) 23:50 [4] 6.09 km (3:55 / km) +50m 3:46 / km
shoes: Saucony Guide 8

After physio my knee felt better - nice to get a faster run in before hb this weekend

Sunday Oct 11, 2015 #

Orienteering race (NW club champs) 34:21 [3] *** 3.8 km (9:02 / km) +65m 8:20 / km
spiked:20/24c (injured) shoes: Icebug Acceleritas4

Still injured - started fast than felt my leg so slowed down and struggled to the end

Orienteering race (Double middle - afternoon) 14:02 [3] 2.07 km (6:47 / km) +21m 6:27 / km
(injured) shoes: Icebug Acceleritas4

Watch died halfway round

Sunday Oct 4, 2015 #

Orienteering race (Aus Relay - Dnf) 27:45 [2] 3.72 km (7:28 / km) +51m 6:59 / km
(injured)

Pulled out after injury - sprained my left knee's lateral colateral ligament

Saturday Oct 3, 2015 #

Orienteering race (Aus Long) 1:40:57 [5] **** 14.78 km (6:50 / km) +298m 6:12 / km
spiked:18/20c shoes: Icebug Acceleritas4

Made some early mistakes which screwed my race from the start. Then struggled with heat through early leg in open trees - set me up for half walking/running the long leg. Couldn't handle the heat and struggled to finish - when you start seeing aliens you know somethings wrong.

Friday Oct 2, 2015 #

Orienteering race (Aus Sprint Champs - 6th) 12:34 [5] **** 3.32 km (3:47 / km)
spiked:19/20c shoes: Flats

Fairly alright sprint. Made one significant mistake running past a driveway losing a little time. Also some routechoice errors - probably could have gotten 3rd quite easily or second if my run was clean (only 20 seconds ahead :( ). Distance is a guess - optimum route was 3.20km

Thursday Oct 1, 2015 #

Note

Visited kooyoora national park and the awesome orienteering map there - absolutely world class

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