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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rach

In the 31 days ending Oct 31, 2006:

activity # timemileskm+m
  Orienteering9 7:34:16 28.02 45.1 550
  Running12 6:02:28 33.55 54.0
  Strength/Flexibility2 4:00:00
  Strength2 35:00
  Total21 18:11:44 61.58 99.1 550

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Monday Oct 30, 2006 #

Running 15:00 [3] 3.0 km (5:00 / km)

Was going to do 6km but stopped because of sore legs after 3km. Warm up / down extra. Fairly pathetic training in the end.

Strength 20:00 [3]

core body strength

Sunday Oct 29, 2006 #

Strength 15:00 [3]

Core body strength

Saturday Oct 28, 2006 #

Orienteering race 25:23 [3] 4.2 km (6:03 / km)

Park O at UQ Ipswich.

Strength/Flexibility 2:00:00 [3]

Core body strength and general flexibility

Thursday Oct 26, 2006 #

Running 30:50 [3] 6.0 km (5:08 / km)

5x(600m surge, 600m jog) felt fairly good. warm up and down extra

Wednesday Oct 25, 2006 #

Orienteering race 34:34 [3] 7.5 km (4:37 / km)

Street O at Eight Mile Plains. Shins got pretty sore about half way through. But much happier with my route this week.

Tuesday Oct 24, 2006 #

Running 28:15 [3] 5.5 km (5:08 / km)

Easy run plus a few 100m surges at the park at the end

Monday Oct 23, 2006 #

Running 28:30 [3] 6.0 km (4:45 / km)

6km run at The Gap. Was able to bring it home hard.

Sunday Oct 22, 2006 #

Running race 16:20 [5] 4.0 km (4:05 / km)

Flying four race - was going fairly hard and felt strong

Orienteering race 20:00 [3]

Club relays - team came 2nd which was great.

Saturday Oct 21, 2006 #

Running 1:30:30 [3]

Long run at Gap Creek. Was even longer than expected after we followed the wrong track for a while.

Strength/Flexibility 2:00:00 [3]

Core body strength and flexibility session.

Wednesday Oct 18, 2006 #

Orienteering race 37:22 [4] 7.6 km (4:55 / km)

Street O
Fun but poor route choice
My route was over 700m longer than Olly's and over 1km longer than one route I have found - maybe I have to spend more time working out a good route...

Monday Oct 16, 2006 #

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

felt better than I thought I would - still fairly tight

Saturday Oct 14, 2006 #

Orienteering 45:50 [3] 5.1 km (8:59 / km)

Rocks Riverside Park.

Thursday Oct 12, 2006 #

Running 30:00 [3] 5.0 km (6:00 / km)

3 x (600m hard, 600m easy) plus warm up/down

Monday Oct 9, 2006 #

Running 18:00 [3] 3.5 km (5:09 / km)

Easy recovery run

Sunday Oct 8, 2006 #

Orienteering race 51:41 [5] 5.7 km (9:04 / km) +260m 7:23 / km

Aus champs relay.
Ran 2nd leg of W21E, with Wendy and Anna. It was so much fun! I had a much better run than the previous day, with no major mistakes. The terrain was also much better - not quite as many rocks! I really enjoyed the relay format - all new to me - and it was extremely exciting to see Anna finish it off for 2nd place!

Saturday Oct 7, 2006 #

Orienteering race 1:43:00 [5] 7.2 km (14:18 / km) +290m 11:54 / km

Aus champs.
A terrible run. I wasn't careful enough and wasnt reading the map. I think 19min on the first control says it all...

Friday Oct 6, 2006 #

Orienteering 2:00:00 [2] 5.0 km (24:00 / km)

Model event. Just jogged/walked and tried to understand how the map worked.

Thursday Oct 5, 2006 #

Orienteering race 16:26 [5] 2.8 km (5:52 / km)

Aus champs sprint.
This was so much fun! the event was around the town of York, with short legs and many changes of direction. Probably lost the most time hesitating coming out of controls, and running past a couple.

Tuesday Oct 3, 2006 #

Running 15:00 [3] 3.0 km (5:00 / km)

Easy run, with some run-throughs at the park at the end.

Monday Oct 2, 2006 #

Running 30:03 [3] 6.0 km (5:01 / km)

fairly easy 6km run

Sunday Oct 1, 2006 #

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

Morning run in Rockhampton. Down to pool, across railway bridge (was lucky it didn't collapse underfoot) back across new bridge, up to hospital, back past leagues club to motel.

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