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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LOST_Richard

In the 7 days ending Mar 17, 2013:

activity # timemileskm+m
  Orienteering3 5:46:55 14.2(24:26) 22.86(15:11) 58226 /30c86%
  Road Cycling2 2:14:00 32.93(14.7/h) 53.0(23.7/h)
  Running2 1:14:35 8.23(9:04) 13.24(5:38) 16
  Total7 9:15:30 55.36(10:02) 89.1(6:14) 59826 /30c86%

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Sunday Mar 17, 2013 #

8 AM

Orienteering race 59:56 [4] *** 7.36 km (8:08 / km) +187m 7:13 / km
spiked:11/14c shoes: Innovates

Yetar Spring 6.3km Course ran 7.3 most controls were quite easy to see or the feature was. clean run through until #9 when I was smack on line but read the wrong rock and thought I was SW of the control so up and relocate off the creek junction, Andre came by here at 10 and there was a feeble attempt to stay in touch on the long leg back down the map to 11.

Also visited the H4 control near #3 when I knew it was on the wrong feature but I could see it and was stupid to visit that. Overall lost a max of 2-3 mins on errors in the circle but struggled keeping going on the long legs up hill.

Saturday Mar 16, 2013 #

2 PM

Orienteering race 18:46 [4] ** 3.02 km (6:13 / km) +10m 6:07 / km
spiked:15/16c

Black Swan Island Nav Dash, fairly simple course with a complex turn turn turn section in the middle where it would have been easy to lose a lot of time if you turned the wrong way! Dumb mistake at #4 running to #14 and thinking that is a odd mapping of a creek, dragged Jan F into the control as I had just overtaken her, but not as bad as Carol B who made the same mistake but then punched 4 for 14 on the way back through!

Ran the track 14 - 15 which was slack to avoid the big hill (3m) on the straight route and lost 20-30 sec

Nice little map, thanks Mr Juffy and good use of the area thanks Mr Simmo

Friday Mar 15, 2013 #

9 AM

Orienteering (Setting Controls) 4:28:13 [2] 12.47 km (21:30 / km) +385m 18:38 / km

Backwards and forwards at Hill Park Dale getting set up for the WA Classic 2 Day weekend at the beginning of June. Lots of complex rock but the map is very good so no big problems just a few which rock or which gully shall I use questions

Enjoyed doing a day of Orienteering work that was not sitting in front of a computer, the bush was all fresh with the rain yesterday that made it well into the wheatbelt

Thursday Mar 14, 2013 #

5 PM

Running 29:53 [4] 5.14 km (5:49 / km) +16m 5:43 / km

Steve's training group, no maps cause of the rain that fell all day in Perth!!

Did a 1km warm up then 5 * 400m intervals

1:43
1:47
1:49
1:49
1:51

Then a 1 km warm down

First time for intervals for quite some time and 5 was definitely enough for my legs, on soft wet ground.

Wednesday Mar 13, 2013 #

Road Cycling 1:02:00 [3] 24.0 km (23.2 kph)
shoes: Colnago CLX

CCGS and back to LP for coffee and raspberry muffin - yummy still warm out of the oven

Tuesday Mar 12, 2013 #

Running 44:42 [4] 8.1 km (5:31 / km)

1st time for quite a while did the "long" run in KP. My legs felt good and i did a reasonable time. All helped by a cool day in Perth only 12 deg overnight which is the lowest for several months

Monday Mar 11, 2013 #

Road Cycling 19:00 [3] 8.0 km (25.3 kph)
shoes: Piave Bike

No wind this morning, chassed down a bike on Matilda Bay then sat on his wheel to the city so a nice low 30s pace once I caught him

Road Cycling 53:00 [3] 21.0 km (23.8 kph)
shoes: Piave Bike

From the city to Windance Bridge with a tail wind and then a battle back along South Perth then a massive wind on Matilda Bay, felt like I was going to go backwards a few times and struggled to stay in the 20s

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