Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Aug 31, 2007:

activity	#	time	miles		km		+m				load
Cycling	9	17:33:20	337.65	(3:07)	543.4	(1:56)					435.6
Running	9	5:19:05	37.28	(8:34)	60.0	(5:19)	285				119.3
Teering	3	3:20:32	15.47	(12:58)	24.9	(8:03)	675	43 /	63c	68%	122.0
MTB Orienteering	1	1:28:00	15.53	(5:40)	25.0	(3:31)					35.2
MTB	1	29:00	5.59	(5:11)	9.0	(3:13)					8.7
Total	19	28:09:57	411.53	(4:06)	662.3	(2:33)	960	43 /	63c	68%	720.8

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Tuesday Aug 28, 2007 #

Cycling (Floreat) 1:41:00 [4] 51.0 km (1:59 / km)
ahr:128 max:161

No rain on the radar but rained on in Cottesloe (again). Managed to hang on to the group over the hills and won uncontested at UWA, despite the lead out man being missing. L knee not sore at all since Sunday pm, so might just have got away with running fast for a bit.

C • Mush-spine 9

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: ASICS Kayano 13

Kings Park. A bit flat from w/e, am. Knee not sore still can't really believe it.

Sunday Aug 26, 2007 #

Running race (City to Surf) 16:49 [5] 4.0 km (4:12 / km) +40m 4:00 / km
ahr:158 max:173 shoes: ASICS DS Trainer

HR jumping around a bit early, suspect bad connection. Max more like 163, av probably OK. Ran 90% on grass and lots of zig zags around the back of the 12km walkers. Didn't feel great, and headwind as well, so slow time. L knee sore after.

C • Walkers 2

Running warm up/down 35:00 [2] 6.0 km (5:50 / km) +40m 5:39 / km
shoes: ASICS DS Trainer

Saturday Aug 25, 2007 #

Cycling (Riders Choice) 2:03:00 [3] 67.0 km (1:50 / km)

No rain on the radar but bucketed down at Cottesloe (again)

Thursday Aug 23, 2007 #

Cycling (Red Rock) 1:36:00 [3] 51.0 km (1:53 / km)

L knee OK after being a bit sore yesterday

Tuesday Aug 21, 2007 #

Running 42:00 [3] 8.3 km (5:04 / km) +90m 4:48 / km
shoes: ASICS Kayano 13

Kings Park Fartlek

Monday Aug 20, 2007 #

MTB Orienteering 1:28:00 [3] 25.0 km (3:31 / km)
ahr:117 max:142

Langford Park with Bill

Sunday Aug 19, 2007 #

Teering race 56:29 [5] *** 8.5 km (6:39 / km) +195m 5:58 / km
ahr:148 max:162 spiked:14/16c shoes: Silva SG

Mt Observation. Rushed preparation and took me a while to warm up in the course. Only in 6th place when Richard caught me at no. 4 after I veered off to the left. Av HR to then was 138, after 153. Let him go ahead, saw he was going straight and gambled on left. Got enough of a gap to press home the advantage to 6 and he was out of sight. Kept the pressure on but stuffed no. 9, thankfully came across 6 again and that was close enough to recover only losing 1.00 or so. Nice of Tooms, HeyU etc to bypass the event so I could pick up an actual win - its been a long time since that happened.

Teering warm up/down 30:00 [2] ** 4.0 km (7:30 / km)
spiked:10/10c shoes: Silva SG

Group on H4 course - Aoife, Cath and me. Aoife's first event and we let her punch some of the controls.

C • Starting early 2

Saturday Aug 18, 2007 #

Cycling (Riders Choice) 2:14:00 [3] 72.3 km (1:51 / km)
ahr:128 max:158

Thursday Aug 16, 2007 #

Running (Kings Park) 56:00 [3] 10.1 km (5:33 / km)
ahr:126 max:138 shoes: ASICS Kayano 13

Circuit

Wednesday Aug 15, 2007 #

Cycling (Cyclemania) 1:36:00 [3] 45.1 km (2:08 / km)
ahr:122 max:159

No rain on radar but it started in Cottesloe (again)

Tuesday Aug 14, 2007 #

Running 37:40 [3] 7.2 km (5:14 / km)
shoes: ASICS Kayano 13

Kings Park

Sunday Aug 12, 2007 #

Running warm up/down 22:00 [1] 4.0 km (5:30 / km)
shoes: ASICS Kayano 13

Teering race (WA Champs) 48:51 [5] ***** 5.0 km (9:46 / km) +220m 8:00 / km
ahr:149 max:159 spiked:11/21c shoes: Silva SG

Middle. Pretty thick/rocky on the ground - couldn't run fast, although Craig seemed to manage OK. Drifted off on the long leg - I don't have a very good technique in "rough" orienteering of keeping track where I am.

Saturday Aug 11, 2007 #

Cycling (Riders Choice) 2:02:00 [3] 66.0 km (1:51 / km)
ahr:122 max:159

Nice and easy. Good paceline on Shelley Loop at 40kmh

Cycling 50:00 [2] 22.0 km (2:16 / km)

Kings Park and UWA with Bill

Thursday Aug 9, 2007 #

Cycling (Red Rock) 1:31:20 [4] 50.6 km (1:48 / km)
ahr:131 max:159

First Red Rock Thursday Ride since June 14th! Hung on for dear life on Leighton Beach, and then got a little bit more comfortable. Actually got to the front in Melville.

Wednesday Aug 8, 2007 #

Cycling 1:28:00 [3] 39.0 km (2:15 / km)

Slow ride to Freo and return

Tuesday Aug 7, 2007 #

Running 32:00 [3] 6.0 km (5:20 / km)
shoes: ASICS Kayano 13

Sore calves from Sunday.

Sunday Aug 5, 2007 #

MTB (Kings Park) 29:00 [2] 9.0 km (3:13 / km)

Just to get some oil on the chain after Greenmount and turn the legs over after Malmalling

Teering race (WA Champs) 33:26 [5] ***** 3.8 km (8:48 / km) +140m 7:26 / km
ahr:152 max:160 spiked:3/8c shoes: Twister

Malmalling. Relays Leg 1. GPS tells a sorry tale of self destruction under pressure. Lost 20 seconds at no. 1 by misreading the map and going on to the creek; now behind Cody, Rachel and Saz; made a move on approach to 2, punched just behind Cody and got away quickly having planned my route to 3. However, didn't climb high enough and made a parallel error (1.30) below the control. Still found it first on my way up the hill to relocate. Ok to 4 and just got 5 in front of Saz, who didn't see/hear me punch, enabling me to do the wounded pigeon on the way to 6, stopping and looking at my map. She lost 1.35 on that leg! By now I was 2 minutes up and was under 5 mins/k for most of the leg to 6. Ran too far and lost 1.00 having relocated on a cliff below the control. By now I was in my Hill Park Dale/Dryandra Day 1 mode; trying to run faster and make up time for mistakes while trying to keep ahead of a chasing pack. Covered the 450m between 6 and 7 in 2.10 and ran within 15m of the flag. But I was holding the map the wrong way round and proceeded to search the east side of the hillock, not the west, losing 5.25 while running in circles and wondering whether Saz and Rachel had punched without me seeing as they ran past. A bit deflated to the finish after I resolved the issue. So a total of 5.04km covered (an extra 1.2km) and 8.15 lost in mistakes. It was great fun and enjoyable to have that competition out there. Cody was a revelation in seeing us all off!

Teering race (WA Champs) 31:46 [4] ***** 3.6 km (8:49 / km) +120m 7:34 / km
ahr:145 spiked:5/8c shoes: Twister

Relays Leg 2. A bit subdued and careful after Leg 1. No match race this time - saw Cody briefly at no. 2 and Rachel at no. 6 but they were on different courses. Got 1,2 OK; major blowout at no. 3 - GPS says I got to within 10m of the flag, but then ran 150m north to relocate, losing 3.30. Having been halfway to 4 I thought my split would have been OK but very disappointed to be 30 seconds slower than Graham Braid on that one. A bit wayward on 5, losing maybe another 30 secs, and same again on the way to 6 helping a lost kid. nd same again on 7, losing direction on the subtle contours. So total ran 4.4km and lost 5.30 in mistakes. All in all a great day out and another reminder that running fast is counter productive to navigating.

Running warm up/down 20:00 [1] 3.6 km (5:33 / km)
shoes: Twister

Saturday Aug 4, 2007 #

Event: Painathlon

Cycling (Riders Choice) 2:32:00 [3] 79.4 km (1:55 / km)
ahr:126 max:160

Added a lap of Kings Park at the end.

Thursday Aug 2, 2007 #

Running 42:36 [3] 7.8 km (5:28 / km) +115m 5:05 / km
ahr:129 max:150 shoes: ASICS Kayano 13

Kings Park. L pat. tendon a bit sore

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