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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 7 days ending Jun 9, 2017:

activity # timemileskm+m
  Orienteering3 3:10:15 15.6(12:12) 25.1(7:35) 859
  Running5 2:33:32 18.95(8:06) 30.5(5:02) 594
  Strength/Conditioning1 58:00
  Total5 6:41:47 34.55 55.6 1453

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Thursday Jun 8, 2017 #

Running hills (Mt eden) 33:11 [4] 7.0 km (4:44 / km) +309m 3:53 / km
shoes: Saucony Type A6

3 reps, could have done 4 but easier week. Times were 7:55, 7:58, 7:54, first time I've been all sub 8. Probably a tad above threshold again, good to see progress of times

Running warm up/down 21:30 [1] 4.5 km (4:47 / km) +70m 4:26 / km
shoes: Saucony Type A6

Keeping it a little shorter today the warm up

Wednesday Jun 7, 2017 #

Running intervals (Track) 16:51 [4] 4.8 km (3:31 / km)
shoes: Saucony Endorphin Racer

3 miles, plan was 4 until my coach remembered I had raced 3 times in the weekend! Was absolutely raring to go, ended up going a tad faster than threshold effort considering the weekend races should have gone a little slower. Times were 5:38, 5:37, 5:36 (target 5:40).

Running warm up/down (Extended) 34:00 [1] 6.5 km (5:14 / km) +135m 4:44 / km
shoes: Saucony Type A6

Feeling AA ok

Strength/Conditioning 58:00 [2]

Nearly a full sesh, felt really fresh, surprisingly considering the weekend

Tuesday Jun 6, 2017 #

Note
(rest day)

Got hit with delayed fatigue and felt a bit sick - slept in and had a very relaxed rest day.

Monday Jun 5, 2017 #

Running warm up/down (Hardly any) 9:00 [1] 1.5 km (6:00 / km) +20m 5:37 / km
shoes: Icebug Acceleritas4 (no3)

Too cold once again for proper warm down

Orienteering race (QB3 - middle M21E 2nd) 36:40 [5] ***** 5.6 km (6:33 / km) +67m 6:11 / km
shoes: Icebug Acceleritas4 (no3)

Got talked into running elites again. A good decision as I held on for second in a tricky middle which cost quite a few people. Fairly smooth and aggressive run, lost some time near the end and with a few hesitations and small errors throughout. Was hard to run fast and stay in control, but was solid enough to secure a decent placing
C • well done 2

Sunday Jun 4, 2017 #

Orienteering race (QB2 - Long M21E) 1:46:57 [4] *** 11.9 km (8:59 / km) +664m 7:02 / km
ahr:163 max:190 shoes: Icebug Spirit 5 OLX

Decided to run up to m21e, my first ever full elite distance long distance! Was freezing cold, coldest I've ever been in my life and didn't really warm up at all running. Steep as guts and physical, was happy to take 4th, 15mins down.
C • Nice 2

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +60m 6:31 / km
shoes: Icebug Spirit 5 OLX

Watch didn't like the cold so just a guess. Too cold to warm down properly

Saturday Jun 3, 2017 #

Orienteering race (QB1 - Multi day distance) 46:38 [4] **** 7.6 km (6:08 / km) +128m 5:40 / km
ahr:157 max:189 shoes: Icebug Acceleritas4 (no3)

1st M20. Hashed first control but was otherwise in control. Might have lost a bit of aggression early on as my early splits were quite slow - was racing fastest at the end.

Running warm up/down 24:00 [1] 4.2 km (5:43 / km)
shoes: Icebug Acceleritas4 (no3)

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