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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 7 days ending Feb 23, 2019:

activity # timemileskm+m
  Running3 1:33:38 10.2(9:11) 16.42(5:42) 105
  Orienteering3 1:16:13 6.02(12:39) 9.69(7:52) 10839 /44c88%
  Pilates1 1:00:00
  Total7 3:49:51 16.22 26.11 21339 /44c88%

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Saturday Feb 23, 2019 #

8 AM

Running race (Ginninderra Parkrun) 24:55 [5] 5.11 km (4:53 / km) +11m 4:50 / km
ahr:175 max:187 shoes: Asics Gel Nimbus 20 Black

In Canberra for a few days, mainly for club O training, so Deb and I decided to do the Ginninderra Parkrun as a warm up. Nice course and I ran pretty well, managing to win my age class for the 2nd time in 2 attempts (last time was at Bright). A grand total of 5 Parkruns now:-) Saw a few familiar faces, mainly Canberra Orienteering people.
2 PM

Orienteering 17:56 [3] *** 2.43 km (7:23 / km) +24m 7:03 / km
ahr:138 max:148 spiked:12/14c shoes: Salomon Sense Marin trail shoe

Club O training at Aranda Snow Gums. After a few exercises including a map walk and helping to put out a couple of controls with less experienced club members, I ran the 2.1km "long" course which was a good reality check on bush orienteering after weeks of park and street O. A couple of minor errors, mainly around the circle, but generally an ok run.

Orienteering 14:25 [3] 1.26 km (11:25 / km) +23m 10:29 / km
ahr:129 max:146 shoes: Salomon Sense Marin trail shoe

Collecting a few controls.
8 PM

Orienteering race (Night O) 24:38 [3] *** 2.93 km (8:25 / km) +61m 7:37 / km
ahr:141 max:167 spiked:8/9c shoes: Salomon Sense Marin trail shoe

Night O on Bruce Ridge. A good fun event on a cool night. Missed 4, near the reservoir, to the right as I got stuck on the MTB tracks but not a big issue, all others were good. Young Jack cleaned me up by more than 2 minutes which was no surprise as he is a very promising talent. Bright lights from Canberra Stadium filtering through the trees added a bit of "spook" to the run.

Thursday Feb 21, 2019 #

7 AM

Running 38:44 [3] 6.74 km (5:45 / km)
ahr:171 max:184 shoes: Asics Gel Nimbus 20

With Deb on the same run as last week and just as nice along the river and through the wetlands. One of my favourite locations to run around here.
6 PM

Orienteering race (Summer Series #9) 19:14 [5] ** 3.07 km (6:15 / km)
ahr:153 max:181 spiked:19/21c shoes: Asics Gel Nimbus 20

Summer Series with a line course format around the Victory Memorial Gardens and Civic Theatre precinct. Backing up after a morning run but felt pretty good. Really nice course setting too with several tight decisions on route choice. Definitely need to do more Sprint training though!

Wednesday Feb 20, 2019 #

10 AM

Pilates 1:00:00 [3]

Return to Pilates after a missing a couple of weeks, mainly due to mapping work.

Monday Feb 18, 2019 #

Note

Mapping
7 AM

Running 29:59 [3] 4.57 km (6:34 / km) +94m 5:57 / km
ahr:162 max:181 shoes: Asics Gel Nimbus 20

Short and slow with a few short hills. On Rocky Hill.

Sunday Feb 17, 2019 #

Note

Mapping

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