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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Feb 23:

activity # timemileskm+mload
  Orienteering2 1:39:24 10.67(9:19) 17.17(5:47) 15743.5
  Running3 1:38:50 9.79(10:06) 15.75(6:16) 7518.3
  Total4 3:18:14 20.46(9:41) 32.92(6:01) 23261.9
  [1-5]4 3:17:50

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MoTuWeThFrSaSu

Sunday Feb 23 #

5 PM

Running 1:03:47 intensity: (2 @0) + (11:37 @1) + (51:27 @2) + (41 @3) 10.04 km (6:21 / km) +74m 6:08 / km
ahr:120 max:132 shoes: Solar Glide Blue

Slow afternoon run around KP starting with Rachel. I thought we were going to run around the river so when Rachel turned uphill near UWA I wasn't prepared for it at all. I really didn't want to do any hills so I kept going for a bit hoping she would join me. When I was sure she wasn't turning I tried to follow her but my legs had no interest in climbing so I basically started jogging on the spot while she disappeared ahead. I did eventually start making some forward progress again and caught a few glimpses of her off in the distance but never got close again. Achilles started to get a little sore around 35 minutes but never got too bad.

Saturday Feb 22 #

4 PM

Running warm up/down 10:01 intensity: (4:42 @1) + (5:13 @2) + (6 @3) 1.44 km (6:57 / km)
ahr:114 max:130 shoes: Solar Glide Blue

Trying to gradually get the body working after spending the afternoon paving.

Orienteering 42:53 intensity: (3 @0) + (31 @1) + (10 @2) + (1:34 @3) + (37:57 @4) + (2:38 @5) 8.14 km (5:16 / km) +145m 4:50 / km
ahr:151 max:170 shoes: Solar Glide Blue

Final Metro series race at City Beach.
Quite a hilly area and Nick had warned me that the shortest route would be around 7.9k so I knew it was going to be a much longer than last week so I was worried about how my Achilles would cope. It actually coped really well. Got a bit sore on some steep hills a bit after 30 minutes but otherwise fine and seems to have pulled up well. Started up the West side and got to the first control in front thanks to going down the steps which everyone else seemed to avoid. Managed to settle on a route for the first half pretty quickly but the second half was really tricky with a lot of awkward legs and step hills. Eventually settled on dropping a couple in the middle to give a smoother route through the last few but was never convinced about my choice. Wondered if I should be pushing harder into the finish in case Hadrien was close so I was scanning for him as I ran into the oval at the end. I had just about convinced myself I was safe when I spotted him coming in from the other side of the oval. I thought I had him covered but raised a final little sprint to make sure. I think that made it 2-2 for our last 4 races, all with small margins.

Thursday Feb 20 #

6 PM

Running 25:02 intensity: (10 @0) + (1:42 @1) + (21:09 @2) + (2:01 @3) 4.28 km (5:51 / km) +1m 5:51 / km
ahr:123 max:133 shoes: Solar Glide Blue

A few laps of the ovals testing out the Achilles. Started to hurt more after about 20 minutes.

Tuesday Feb 18 #

5 PM

Orienteering 56:31 intensity: (9 @0) + (9:54 @1) + (4:27 @2) + (9:56 @3) + (31:39 @4) + (26 @5) 9.03 km (6:16 / km) +13m 6:13 / km
ahr:139 max:177 shoes: Solar Glide Blue

O training at UWA.
Two attack point courses, two route choice courses and one normal course.
Tried to run really hard to the attack points and recover to the controls and also choose simple routes and run them hard on the route choice courses so by the time I got to the last course I was completely stuffed and my achilles was getting sore. Tried to just do the final course steady and the achilles was staying about the same until near the end when I pushed a bit harder around a couple of sharp bends and it got really sore. I was nearly at the finish so kept going to the end but now I feel properly broken.

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