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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Apr 18, 2010:

activity # timemileskm+mload
  Running7 3:28:12 23.63(8:49) 38.03(5:28) 49560.6
  Cycling1 2:50:00 43.5(15.4/h) 70.0(24.7/h) 40059.5
  Orienteering2 1:17:44 8.66(8:58) 13.94(5:35) 20236.3
  Total8 7:35:56 75.79(6:01) 121.98(3:44) 1097156.5
averages - sleep:6.6 weight:69kg

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Sunday Apr 18, 2010 #

9 AM

Running warm up/down 9:44 intensity: (31 @1) + (2:35 @2) + (6:12 @3) + (26 @4) 1.84 km (5:17 / km) +21m 5:00 / km
ahr:131 max:146 shoes: Adidas Swoop Blue

Warm up run 5min out the track to the East and back again.

Orienteering race 1:00:19 intensity: (2 @1) + (11 @2) + (41 @3) + (58:45 @4) + (40 @5) *** 10.37 km (5:49 / km) +191m 5:19 / km
ahr:154 max:161 shoes: Adidas Swoop Blue

H2 at Nganga. Felt a bit tired but pretty happy with the navigation. Got a bit more tired and walked for a while out of 13 but the rest of the course was pretty easy. Didn't really lose any time out on the course but lost about 45 seconds on the finish. I actually made a bit of an effort to try to get a good finish split planning my route in advance and executing it well but could not see the finish when I got to where it was marked on the map. Eventually found it on the other side of the caravan.
6 PM

Running 27:59 [2] 5.0 km (5:36 / km) +80m 5:11 / km
shoes: Nike Free 7.0

Easy 5k loop trying to run off my excessive lunch. Didn't feel very successful.

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.

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