Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 7 days ending Jan 30, 2016:

activity

time

miles

Orienteering

2:07:55

13.14

(9:44)

21.15

(6:03)

152

62 /

72c

86%

Running

33:09

4.2

(7:54)

6.76

(4:54)

Total

2:41:04

17.34

(9:17)

27.91

(5:46)

159

62 /

72c

86%

0:45

0:00

» now

Saturday Jan 30, 2016 #

7 AM

Running race (Road Runners) 33:09 [5] 6.76 km (4:54 / km) +7m 4:53 / km
shoes: Asics Gel Nimbus 15 yellow

Roadies January handicap race at Wagga Beach. Was off at 11 minutes and made steady progress but didn't really catch anyone on the longer course until near the halfway mark. Then picked off a few earlier starters as i tried to pick up the pace. Got passed by a few of the back markers but not until the last few hundred metres. I feel the Sprint races in Canberra last weekend have improved my fitness level.

Thursday Jan 28, 2016 #

6 PM

Orienteering race (Summer Series #4) 44:24 [5] *** 8.3 km (5:21 / km) +48m 5:12 / km
shoes: Asics Gel Nimbus 16 Blue

Street O at Glenfield Park. Very good course by first-time setter Angela. Opted to go around the outside and get all the 20 pointers. Picked up a number of 10's and a couple of 5's on the way past for 180 total. Warm and humid ahead of a thunderstorm that held off long enough for everyone to get round and to pack everything up. Time is correct from SI but forgot to stop the Garmin so distance is a guestimate.

Tuesday Jan 26, 2016 #

11 AM

Orienteering race (Sprint Canberra Race 5) 20:15 [5] *** 3.35 km (6:02 / km) +13m 5:55 / km
spiked:13/15c shoes: Asics Gel Nimbus 16 Blue

Race 5 on ANU South. Another very good course, with more climb than the previous day. Slow route on 3 when I couldn't read the detail to see the quicker route to the right and went left up the stairs. Big error on 4, not reading that the approach had to be from the back of the building, losing about 2 minutes. The rest was good but didn't have the speed after all the hard runs. A great weekend of races!!

Monday Jan 25, 2016 #

10 AM

Orienteering race (Sprint Canberra Race 3) 23:29 [5] *** 3.19 km (7:21 / km) +55m 6:46 / km
spiked:13/15c shoes: Merrell Fuse Trail

Race 3 at Stromlo Forest Park. Best run of the weekend, with a small miss on 1 and then slightly over ran 12. 7th place today was much more satisfying.

5 PM

Orienteering race (Sprint Canberra Race 4) 21:34 [5] *** 3.83 km (5:38 / km)
spiked:18/20c shoes: Asics Gel Nimbus 16 Blue

Race 4 on ANU North map. First time on ANU and a great course in great area! Only misses were on 6 where the circle line covered the "no-way" through the building, leading to a long run around - lots of people caught out there! A bit confused going to 15 when running with Mark Shingler (think I confused him too!) Happy with run although a little further down than I had hoped as fitness started to fade on 4th hard run in 3 days.

Sunday Jan 24, 2016 #

6 PM

Orienteering race (Sprint Canberra Race 2) 18:13 [5] *** 2.48 km (7:21 / km) +36m 6:52 / km
spiked:18/22c shoes: Asics Gel Nimbus 16 Blue

Race 2 at Radford College. A generally poor run with many little hesitations that added up to quite a few minutes. Biggest was at 13 when didn't read the description and ended up at the bottom of the wall.

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