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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Larry

In the 7 days ending Apr 13, 2014:

activity # timemileskm+m
  running7 5:26:30 40.67 65.45
  orienteering2 2:00:00 12.43(9:39) 20.0(6:00)
  strength and conditioning shampoo3 53:00
  riding2 45:00
  Total8 9:04:30 53.1 85.45

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Sunday Apr 13, 2014 #

strength and conditioning shampoo 15:00 [3]

running 1:15:00 [3] 15.5 km (4:50 / km)
shoes: nike pegasus

After dinner run, in the dark, all alone, wind my only friend:

Saturday Apr 12, 2014 #

running warm up/down 5:00 [3]
shoes: inov-8 OROC 280

orienteering 1:08:00 [3] 12.0 km (5:40 / km)
shoes: inov-8 OROC 280

wicked control picking at Glendale. Little Olle was there, Lizzie, Jacqui and Shepzerd! 55 controls, awesome. met up for some mass starts along the way. felt really lax today and didn't really get going until the last 21 controls, and kept doing stupid things in the butterfly loops. but it was good. Just a good reminder as always that all I need to do is focus on the nav and where i should go, and the running will take care of itself.

strength and conditioning shampoo 15:00 [3]

Friday Apr 11, 2014 #

(rest day)

cheeky/timely rest day

Thursday Apr 10, 2014 #

running warm up/down 48:00 [3] 9.6 km (5:00 / km)
shoes: nike pegasus

From the AIS to Aranda ovals and back.

running intervals 32:00 [5] 9.1 km (3:31 / km)
shoes: x-talon 190

Intervals with the boys in epic conditions. super squishy grass and mud, and having been mown recently meant any grip was just nullified by a layer of clippings on your shoes.

1min on, 1min off, sixteen times. out with Alan, chapo and Josh for the first half or so, then started feeling the burn so eased off to run with Bryce and Reuben for a few, then finished off really strong running with Chapo again. Finished off feeling great, so glad to have people to run with when the weather is bad. one of the bigger sessions with this group too.

Took a bit longer than I'd have liked, but glad to have ticked over the 100km in one week of training. and plenty of hard running/orienteering in that 100 as well.

Wednesday Apr 9, 2014 #

running 38:00 [3] 6.0 km (6:20 / km)
shoes: roclite 286

to and from night orienteering.

orienteering 52:00 [3] 8.0 km (6:30 / km)
shoes: roclite 286

good tough night o training set by Olle. first a corridor, which by the end was just waiting for Shep to use his sixth sense to find termite mounds. oh yeah by the way it was 1:15000 because apparently if TG does it at 1:10, we'd better do it at 1:15.
then a nice mass start race on a bigger scale. I often struggle with night O and so this was a game of keep up to Olle and Shep. glad to just have a group of people to orienteer with. awesome turn out.

Tuesday Apr 8, 2014 #

riding (commute) 15:00 [3]

7 AM

running 15:00 [3] 2.85 km (5:16 / km)
shoes: nike pegasus

5 PM

running warm up/down 46:00 [3] 8.1 km (5:41 / km)
shoes: nike pegasus

running intervals 31:30 [5] 7.0 km (4:30 / km)
shoes: nike pegasus

big session on bruce ridge with the gang.
1.25k in 4:00, 1:10 rest
360m Hill in 1:19, 1:50 rest
1.5km loop in 4:54, 1:46 rest
6 efforts of 1min, 30sec jog, (400m total for each rep)
2:45 rest
850m uphill loop in 3:14, jog back

Times look slower than how they felt, but happy with it in the end.

Monday Apr 7, 2014 #

strength and conditioning shampoo 23:00 [3]

classic Blatchford core session, plus Glute strengthening.

running 36:00 [3] 7.3 km (4:56 / km)
shoes: nike pegasus

after dinner run. Butt muscles sore from weekend, but otherwise quite good.

riding (commute) 30:00 [3]

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