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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Apr 17, 2010:

activity # timemileskm+mload
  Running5 2:50:29 19.38(8:48) 31.19(5:28) 39452.1
  Cycling1 2:50:00 43.5(15.4/h) 70.0(24.7/h) 40059.5
  Orienteering2 1:54:24 13.06(8:45) 21.02(5:26) 32454.1
  Total7 7:34:53 75.94(5:59) 122.21(3:43) 1118165.6
averages - sleep:6.6 weight:69kg

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Saturday Apr 17, 2010 #

7 AM

Running 27:21 [2] 5.0 km (5:28 / km) +80m 5:04 / km
shoes: Nike Free 7.0

Another 5k loop. Took it a bit easier today, 30s slower first km. Feeling pretty good by the end.
2 PM

Running warm up/down 16:32 intensity: (10:32 @2) + (4:00 @3) + (2:00 @4) 2.94 km (5:37 / km)
shoes: Adizero Ace

Heart started playing up when I coughed about 10 minutes into the warm up. Legs were starting to feel pretty good.

Orienteering 17:25 [3] ** 3.57 km (4:53 / km) +11m 4:48 / km
shoes: Adizero Ace

Didn't run very hard due to heart issues. Not navigating very well, stuffed up the exit from 2 not seeing the grey wall and went right around it. Quite a few other mistakes and bad decisions probably largely due to the distraction of carrying the heart monitor. Realised Rachel was probably beating me when I saw her at some crossovers near the end and made some effort to catch up but couldn't do it. She made a small mistake near the end but held me off by 9 seconds.

Running warm up/down 14:38 [2] 2.1 km (6:58 / km) +14m 6:44 / km
shoes: Adizero Ace

Out to the end of the point and back with Rachel.

Friday Apr 16, 2010 #

6 AM

Running 36:51 [3] 7.35 km (5:01 / km) +120m 4:38 / km
shoes: Nike Free 7.0

Easy rehab loop. Nice morning and feeling alright, picked it up a bit in the last km (3:40).
9 PM

Running 27:12 [3] 5.0 km (5:26 / km) +80m 5:02 / km
shoes: Nike Pegasus Black

Easy 5k loop at night testing out the new headlamp. Nice and light and stable with a good even light pattern over the area of most interest. Much brighter than my old led headlamps but still would have liked it a little brighter at times, perfectly adequate though. Legs not feeling as good as in the morning.

Thursday Apr 15, 2010 #

(rest day)

Wednesday Apr 14, 2010 #

5 PM

Running 47:55 [3] 8.8 km (5:27 / km) +100m 5:09 / km
max:255 slept:6.5 weight:68.6kg shoes: Nike Pegasus Black

Usual lap of KP with Ben. Legs a bit sore in places as I started but felt pretty good once warmed up.
Had a few stops to record 4 tachycardia episodes on the PAR. Interesting watching the heart rate jump from 130 to 255 and back in a couple of seconds, not sure how high it really got because 255 is the maximum it records and it may have been inaccurate because of the movement. The PAR averages over 4 heart beats which must be a much shorter period than the garmin or suunto heart rate monitors. Kind of relieved to get something recorded already, not sure how good the recording will be though since you are supposed to stay still to get a clear record. I did get a couple of jumps to 220 while standing still, hope that is good enough.

Tuesday Apr 13, 2010 #

12 PM

Cycling 2:50:00 [3] 70.0 km (24.7 kph) +400m
slept:6.6 weight:69.4kg

Rode my bike in to pick up a patient activated recorder from the mount medical centre. Ride in was quite nice, had to keep the pace fairly solid to make it on time, 35km in 75min. Solid northerly wind was more tailwind than headwind but didn't seem to help much.
Went home via Paddy Pallin to use the vouchers from last year's NavDash then out the GF Fwy and tried to follow the paths along the south side of the river which was a mistake. Went the harder way up Clayton, Victor, Glen Rd to avoid the roadworks on Coulston. Thought I wouldn't make it up Leithdale after using bottom gear all the way up Victor and Glen Rd but it wasn't as bad as I feared, just took it very slowly i.e. < 10km/h.
Somewhat tired when I got home. Probably not the smartest thing to do for my first ride in a couple of years. Possibly should have had something to eat and drunk more than half of my water bottle as well.

Monday Apr 12, 2010 #

(rest day)

Travelling home.

Sunday Apr 11, 2010 #

10 AM

Orienteering race 1:36:59 intensity: (12 @1) + (20 @2) + (11:45 @3) + (1:21:11 @4) + (3:31 @5) **** 17.46 km (5:33 / km) +313m 5:06 / km
ahr:152 max:226 shoes: Adidas Swoop Blue

ACT Long champs, Glendale.
Little warm up again. Felt ok at the start but started to feel tired before number 3 and struggled the rest of the way, particularly uphill. Big mistake on 4 (~1min) just not concentrating going over the hill and Bruce passed me. Tried to let Bruce get away from me on the next couple of legs but he seemed determined to stay close so I thought maybe I should try to stay in touch for a while and hope I came good in the second half.
Kept Bruce in sight up to the map change (what was the point of that??) but he was obviously feeling much stronger than me so he was long gone after the next hill.
Enjoyed the section in the north on the second loop but apart from that it was just a struggle to get around.

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