Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Jul 31, 2007:

	activity	#	time	miles		km		+m				load
	Cycling	9	16:03:00	305.71	(3:09)	492.0	(1:57)					391.0
	Running	5	2:34:00	17.21	(8:57)	27.7	(5:34)	50				59.1
	MTB Orienteering	2	1:48:51	15.84	(6:52)	25.5	(4:16)	365	16 /	20c	80%	54.4
	Teering	2	1:46:12	9.63	(11:02)	15.5	(6:51)	500	8 /	10c	80%	65.0
	MTB	1	30:00	5.9	(5:05)	9.5	(3:09)					9.0
	Total	16	22:42:03	354.31	(3:51)	570.2	(2:23)	915	24 /	30c	80%	578.5
averages - sleep:5

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Tuesday Jul 31, 2007 #

Running 35:00 [3] 6.7 km (5:13 / km) +50m 5:02 / km
shoes: ASICS Kayano 13

Kings Park. tailwind most of the way

Sunday Jul 29, 2007 #

MTB Orienteering race 47:51 [4] *** 8.5 km (5:38 / km)
ahr:141 max:162 spiked:8/10c slept:5.0

Greenmount. Course 3. Sleep deprived and had to get back home. First finisher by some distance.

MTB warm up/down 30:00 [2] 9.5 km (3:09 / km)

Saturday Jul 28, 2007 #

Cycling (Riders Choice) 2:13:00 [3] 70.0 km (1:54 / km)
ahr:127 max:159 slept:5.0

Wednesday Jul 25, 2007 #

Note

Aoife's Birth Day
http://www.flickr.com/photos/10681132@N05/?saved=1

C • congrats! 3

Sunday Jul 22, 2007 #

Teering race 46:41 [4] **** 7.3 km (6:24 / km) +240m 5:30 / km
ahr:151 max:165 spiked:8/10c shoes: Silva SG

Peterdine. Ran well. HR progressively increased throughout the race (needed to warm up). Tried to read enough detail so I didn't have to slow down in the circle. Largely worked. For 8-9-10 got into a match race with Richard.

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: Silva SG

Saturday Jul 21, 2007 #

Cycling (Bikeforce) 1:46:00 [3] 52.0 km (2:02 / km)
ahr:132 max:157

On way to Riders Choice when rain hit, timed as usual for maximum disruption to cyclists. So sheltered and 1 guy came past later that I realised too late was in fact the Riders Choice Group. So instead went to Bikeforce where 6 hardier people had turned up, including two fast group guys who drafted me as far as Swanbourne where I got spat. Did the rest solo. Big rain was largely over by 7.10, but wet roads and windy after that.

Friday Jul 20, 2007 #

Running 54:00 [3] 10.0 km (5:24 / km)
ahr:133 max:160 shoes: ASICS Kayano 13

Kings Park

Thursday Jul 19, 2007 #

Note

Actually got up at 5.30 ready to go, but checked the radar - massive cloud in the Indian Ocean bearing down.

Tuesday Jul 17, 2007 #

Cycling (Floreat) 1:28:00 [3] 46.0 km (1:55 / km)

Got on the back of the 2 man chase group at City Beach and lasted till Roses. Solo at UWA so I guess that's first place.

Sunday Jul 15, 2007 #

Cycling race (Masters B grade) 1:40:00 [4] 58.3 km (1:43 / km)
ahr:137 max:166

4th. Pretty pedestrian mostly. Hills weren't too bad. No serious breaks and no serious chases. Shouldn't have come down to a bunch sprint, but it did - not a fan, but got up for 4th as it was uphill. I need the element of surprise. Evo won pretty easily.

Cycling warm up/down 42:00 [2] 14.7 km (2:51 / km)

Saturday Jul 14, 2007 #

Cycling (Riders Choice) 2:16:00 [3] 74.0 km (1:50 / km)
ahr:124 max:158

Nice easy ride. Evo there today.

Wednesday Jul 11, 2007 #

Cycling (Shelley) 2:08:00 [3] 59.0 km (2:10 / km)
ahr:123 max:145

missing tomorrow am

Tuesday Jul 10, 2007 #

Cycling (Floreat) 1:31:00 [3] 47.0 km (1:56 / km)

Left slow group at City Beach when Scott came past. Stayed with him till Devils Elbow when Chase group caught us. Not really a sprint but was first on Hackett Drive again.

Running (Kings Park) 11:00 [4] 2.0 km (5:30 / km)
shoes: ASICS Kayano 13

quick run before walking with Cath

Sunday Jul 8, 2007 #

MTB Orienteering race 1:01:00 [4] *** 17.0 km (3:35 / km) +365m 3:14 / km
ahr:141 max:158 spiked:8/10c

Gunjin Gully - Briefly disorientated at start (-1); missed 2 tracks 3-4 (-0.5, -1.5); wrong route choice 8-9 (-0.5).

Saturday Jul 7, 2007 #

Event: JWOC 2007

Cycling (CRT- Bikeforce) 1:35:00 [3] 51.0 km (1:52 / km)
ahr:132 max:159

Very easy at the back of a CRT group waiting for Riders Choice to come through which they did on Preston Point Road. Held on OK. Cut back short at Mt Henry to get back to coffee shop by 8.10

Thursday Jul 5, 2007 #

Running 36:00 [3] 6.0 km (6:00 / km)
shoes: ASICS Kayano 13

treadmill

Tuesday Jul 3, 2007 #

Cycling 44:00 [3] 20.0 km (2:12 / km)

Kings Park, before flight am.

Sunday Jul 1, 2007 #

Teering race (State Series) 59:31 [5] **** 8.2 km (7:15 / km) +260m 6:16 / km
ahr:149 max:165 shoes: Twister

Umuna. good run. Still not turbo charged but running effectively. Slowed down before the control at 2, 5, 10. Came in on the wrong side of 7 and had to double back around a fallen tree 30m. Completely lost track of where I was at no. 9 (Saz and Vanessa also in trouble there), but just kept going and I did indeed have the correct line of rocks much to my surprise. Went in too early for 13 but didn't slow down, just a bit rougher. Caught Saz at 7 (she stopped on the way out which confused me a bit as I was on the wrong side of the fallen tree and hadn't spotted the control yet). Then I got past her at 9 but she gave me a good run for my money to the finish - gaining slightly all the way.

C • splits 2

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