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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rach

In the 30 days ending Sep 30, 2006:

activity # timemileskm+m
  Running14 7:16:00 51.01 82.1
  Orienteering7 6:31:03 19.82 31.9 300
  Strength/Flexibility1 2:00:00
  Strength1 20:00
  Total20 16:07:03 70.84 114.0 300

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Saturday Sep 30, 2006 #

Running 25:00 [3] 5.0 km (5:00 / km)

Morning run in Rockhampton - down along river then back through mall

Thursday Sep 28, 2006 #

Running 30:00 [3] 6.0 km (5:00 / km)

5 x (600m above threshold, 600m below threshold)
first three were easy - running with Katelyn
pushed it harder in last two

Monday Sep 25, 2006 #

Running 25:00 [3] 5.0 km (5:00 / km)

Cut back the run a bit after shins got sore

Sunday Sep 24, 2006 #

Orienteering race 1:06:00 [3] 5.2 km (12:42 / km)

Hardings Paddock. Good course but I was feeling very tired and wasn't running well. Stupid error at 5, and it took ages for me to sort it out. I'm a bit worried about how tired ive been feeling lately.

Saturday Sep 23, 2006 #

Running 30:00 [3] 6.0 km (5:00 / km)

Thursday Sep 21, 2006 #

Orienteering race 53:35 [3] 5.0 km (10:43 / km)

Mid week event at Bardon. 2 loops plus marking the second map.
I felt terrible and my legs were killing me - I ended up walking quite a few of the huge hills... but when I got back apparently it was a good time.

Tuesday Sep 19, 2006 #

Running 20:00 [2] 4.0 km (5:00 / km)

Easy run around the river at uni.

Running 20:00 [3] 4.0 km (5:00 / km)

5 x (surge lap, jog lap) continuous on the hill. Was feeling a bit sore after the last couple of days, but managed to complete the session fairly well.

Monday Sep 18, 2006 #

Running 30:00 [3] 6.5 km (4:37 / km)

Fast group run at the Gap. It hurt a bit but I managed to keep up with Dan and Chris. We ran a new lap (and ran past your house Bridget!)

Sunday Sep 17, 2006 #

Orienteering race 55:39 [4] 6.4 km (8:42 / km)

OY event at Braemar Forest. Too far away.
The map was interesting... totally flat except for sudden rock-covered hills. I had a good run today, still need to work on visualising the control in the detail, but overall no big mistakes.

Saturday Sep 16, 2006 #

Running 20:00 [3] 1.6 km (12:30 / km)

4 x 400m on bungee with Alex - doesn't sound too much but I pushed Alex fairly hard when I was on front for the first two, and I was hurting by the end. It was raining at the time and I didnt realise how much water I must kick up behind me until I turned around after the last one and saw the water all over Alex's shirt!

Strength/Flexibility 2:00:00 [3]

Boring boring Feldenkrist session, followed by a great Strength session. Cameron was pushing us fairly hard and not giving us many breaks. Abs got a good workout.

Thursday Sep 14, 2006 #

Running 29:00 [3] 6.0 km (4:50 / km)

5x(600m above threshold, 600m below) continuous

Running 10:00 [3]

warm up/down

Wednesday Sep 13, 2006 #

Running 50:00 [3] 9.8 km (5:06 / km)

Went for a run at uni

Tuesday Sep 12, 2006 #

Orienteering 1:20:00 [3] 6.0 km (13:20 / km)

Decided to go orienteering training at Gap Creek rather than the hills at uni. We were in pairs and meant to be racing another pair. My navigation wasnt very good, and as i suspected after sunday, i need to be faster through the bush. I also learnt that you need to wear long pants through there...

Monday Sep 11, 2006 #

Note

Wanted to go for a run today but had to complete an assignment and study for an exam on Wed, and on top of that it was wet.

Sunday Sep 10, 2006 #

Orienteering race 53:50 [3] 4.0 km (13:28 / km) +300m 9:47 / km

Samford Forest. Lost a lot of time on the first control, running around like an idiot. The rest were ok. I think I need to improve my running through the bush

Saturday Sep 9, 2006 #

Running 10:00 [3] 2.0 km (5:00 / km)

Strategy Relays at UQ.

Thursday Sep 7, 2006 #

Running 10:00 [2] 1.5 km (6:40 / km)

Warm up/down

Running 30:00 [3] 6.0 km (5:00 / km)

5 x (600m above threshold, 600m below) continuous

Strength 20:00 [3]

Core body strength

Tuesday Sep 5, 2006 #

Running 25:00 [3] 5.0 km (5:00 / km)

3km run at uni - back to the normal route now that the track under the bridge has been opened. 2km warm down after hills.

Running 20:00 [4] 3.2 km (6:15 / km)

8x(200m uphill surge, 200m downhill jog) around Pat's hill with Elizabeth. A good session.

Monday Sep 4, 2006 #

Running 38:00 [3] 8.0 km (4:45 / km)

8km run at the Gap - good solid session.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)

Warm up/down

Sunday Sep 3, 2006 #

Orienteering race 40:00 [3]

Event at Hemmant. This was a very frustrating course. There were quite a few missing controls and incorrect control descriptions. Add this to the little flying insects I kept running into and it made for quite a bad run.

Running warm up/down 8:00 [3] 1.5 km (5:20 / km)

Warm up /down

Saturday Sep 2, 2006 #

Orienteering race 41:59 [3] 5.3 km (7:55 / km)

Park-O at fig tree pocket. Felt pretty bad after the long beginning legs then lost time around controls 11 and 12.

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