Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Apr 30, 2007:

	activity	#	time	miles		km		+m				load
	Cycling	5	7:46:00	144.16	(3:14)	232.0	(2:01)					168.2
	Teering	5	2:38:43	12.61	(12:35)	20.3	(7:49)	705	52 /	55c	94%	98.0
	Running	4	2:10:00	13.67	(9:31)	22.0	(5:55)	10				52.3
	MTB Orienteering	1	49:51	12.43	(4:01)	20.0	(2:30)					34.9
	Swimming	1	30:00									12.0
	Total	12	13:54:34	182.87		294.3		715	52 /	55c	94%	365.4
averages - weight:76kg

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Sunday Apr 29, 2007 #

MTB Orienteering race 49:51 [5] 20.0 km (2:30 / km)
ahr:146 max:162

Langford Pk. Did Medium because of the 3 weeks off, the diahorrea, the ongoing allergic condition, the massive rain shower on the way there, feeling dog tired in the warm up. In hindsight I wish I had done the Long! Felt very good all the way and was very solid bike-technically, althugh didn't do the jumps on the downhill part of the course.

Splits
Length Time
1.047 4.38 (Big drop in HR near control)
1.419 5.45
-1 Should have trusted my instincts and gone downhill after punching (the control was lower than shown) - but I went back up the hill
1.438 5.55 -1 too slow on the steep downhill
1.275 4.18
2.54 6.20
1.592 4.52
1.893 5.37
1.348 5.46 -1 Should have gone on the major road for the middle part of the leg. Then rode past the control for 10m, thinking too far ahead.
1.25 5.19
0.455 1.20

14.257 49.51

Saturday Apr 28, 2007 #

Teering race (Short Distance) 18:11 [4] **** 3.0 km (6:04 / km)
spiked:15/15c

ECU Joondalup. No afterburners, but felt good considering. Not so good when I found out Oscar beat me! That kid is fast.

Cycling (Bikeforce) 1:43:00 [3] 56.0 km (1:50 / km)
ahr:131 max:160

fast guys put the pressure on from Leighton-Mt Henry (av. 37 kmh), otherwise easy.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Friday Apr 27, 2007 #

Note

Moved House. Back a bit sore after.

C • moving house. 3

Thursday Apr 26, 2007 #

Cycling (Red Rock) 1:36:00 [3] 52.0 km (1:51 / km)
ahr:133 max:158

Slow Group. Cold today; still got that "allergic" blocked/runny nose.

Wednesday Apr 25, 2007 #

Cycling 1:37:00 [2] 38.0 km (2:33 / km)
ahr:105 max:138

To South Beach Cafe and back

Tuesday Apr 24, 2007 #

Running 26:00 [2] 4.0 km (6:30 / km)
shoes: ASICS Kayano 13

Kings Park Run. Only 2 movements today = fixed.

Sunday Apr 22, 2007 #

Cycling 1:25:00 [2] 40.0 km (2:08 / km)
ahr:135 max:159 (sick)

19 days off the bike, jet lag, diahorrea, allergic runny nose. What fun.

Sunday Apr 15, 2007 #

Teering 10 [2] 0.1 km (1:40 / km)
(sick)

Greenmount, scatter. DNS, too sick.

Monday Apr 9, 2007 #

Teering (Easter) 47:09 [4] *** 5.1 km (9:15 / km) +260m 7:22 / km
ahr:157 max:173 spiked:15/17c shoes: Silva SG

Worlds End South. Day 3. No firepower left. Started off with 20th and 29th fastest splits despite spiking them. Kept going at the same pace and spiking, dragged myself up to 5th place (and 4th overall) by no. 12. Then on a short downhill leg lost confidence I was on the right spur (which I was) and checked to the south for a 100m - lost about 45 seconds. And finally on the 2nd last, again spiked the control but didn't recognise it! On the map it was on a watercourse end, but in the terrain it looked like it was on a rock feature with watercourse both sides. I've never been comfortable with the Australian idea of mapping a "watercourse" with a blue line even though there is no water and this time it bit me. Lost 2.5 minutes, dropped 5 places on the day and 2 overall. Not happy, Jan. But basically I was lucky to end up where I did - 6th of 36 without doing any reasonable running training. Plus no impact injuries.

Sunday Apr 8, 2007 #

Teering race (Easter) 45:43 [5] *** 5.7 km (8:01 / km) +230m 6:40 / km
ahr:154 max:172 spiked:10/10c shoes: Twister

Twigham. Day 2. This time I only got 10 minutes of reasonable speed before the wheels fell off - but this time I started off with splits in the 6th - 9th range instead of 2nd-3rd. Blistered R heel near end. This course was very easy technically. Just one route choice that I got wrong - mine was longer and hillier left into the fields, but easier and faster running. Except I couldn't run fast enough by that stage and lost around 2 minutes on the leaders.

Saturday Apr 7, 2007 #

Teering race (Easter) 47:30 [5] **** 6.4 km (7:25 / km) +215m 6:21 / km
ahr:163 max:176 spiked:12/13c weight:76kg shoes: Silva SG

Twigham. Day 1. OK the plan didn't work. My fitness lasted precisely 20 minutes; I had 5 top-3 splits in the first 6 controls and at no. 6 I was 3 seconds off the lead having lost 1.5 minutes at no. 4. Then the wheels fell off and I didn't have any more top-3 splits, fading to 4th overall.

Friday Apr 6, 2007 #

Event: Australian Easter Orienteering Carnival

Tuesday Apr 3, 2007 #

Cycling (Floreat) 1:25:00 [3] 46.0 km (1:51 / km)

No Tooms so had to sprint from further out - got there, just, from a charging Oscar, who should be doing the chase group

Running 44:00 [4] 8.0 km (5:30 / km)
shoes: ASICS Kayano 13

Kings Park (grass/sand). OK Easter training completed - 3 x 40 minutes with a days rest in between. Now 3 days rest and I should be ready.

C • Instense 3

Sunday Apr 1, 2007 #

Running 45:00 [3] 8.0 km (5:38 / km) +10m 5:35 / km
ahr:128 max:147 shoes: ASICS Kayano 13

Coral Bay am. Didn't loosen up - pretty tight, l knee sore pm

Swimming 30:00 [3]

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