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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: macey

In the 7 days ending Sep 28, 2013:

activity # timemileskm+m
  Orienteering3 3:01:35 16.11(11:16) 25.93(7:00)
  Running4 1:43:44 13.09 21.06
  Cycling1 1:16:30 21.13(16.6/h) 34.0(26.7/h)
  Total7 6:01:49 50.32 80.99

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Saturday Sep 28, 2013 #

11 AM

Running warm up/down 10:00 [3]
shoes: Nike Flyknit One+

Orienteering race 17:33 [5] 2.8 km (6:16 / km)
shoes: Nike Flyknit One+

Aus sprint. Really technical map and struggled to process the detail leaving me with pretty much no control flow. Was able to open up a bit more towards the end. Lots of hesitations on controls. Ended up 14th in 21E and 22nd if you add in the juniors as well. Sprints haven't been my strong point so reasonably happy with the result, but a bit of room for improvement

Friday Sep 27, 2013 #

5 PM

Running 25:44 [3] 5.16 km (4:59 / km)
shoes: Nike Flyknit One+

easy run before tomorrow

Thursday Sep 26, 2013 #

Note
(rest day)

resting now for the weekend. feeling in good form and not too tired after yesterdays runs. very hot today in newy

Wednesday Sep 25, 2013 #

10 AM

Orienteering 1:10:00 [3] *** 8.0 km (8:45 / km)
shoes: Inov8 x talon 212 #3

Some training on mt sugarloaf with Angus, Nicola and Karen. Small technical loop first that Angus set, was good except for #6 which I missed. The green was super thick though. Then up the other end of the map to set a small loop, put out controls and then run each other's loops. Was pretty close to 30 degrees by the end so a bit unpleasant but otherwise awesome training. Need to concentrate on the detail in the circle better. My garmin stuffed up so time and distance is an estimate
5 PM

Running 38:00 [3] 9.0 km (4:13 / km)
shoes: Nike Flyknit One+

Arvo run to merewether and back. Absolutely stunning arvo. Felt amazing

Tuesday Sep 24, 2013 #

5 PM

Running 30:00 [3] 6.9 km (4:21 / km)
shoes: Nike Flyknit One+

feeling absolutely rubbish this arvo for some reason :(

Monday Sep 23, 2013 #

2 PM

Cycling 1:16:30 [3] 34.0 km (26.7 kph)

dusted off the road bike and went out for an easy ride. however got carried away with the massive tail wind i had to begin with and ended up riding a much bigger loop than i'd set out to do. didn't have a lot of fun coming back with the headwind. set out through morpeth, duckenfield and down through woodberry, beresfield and thornton to home. pretty warm day and forgot a drink bottle so stopped at beresfield to buy a gatorade. legs a bit sore from yesty

Sunday Sep 22, 2013 #

10 AM

Orienteering race 1:34:02 [5] 15.13 km (6:13 / km)
shoes: Inov8 x talon 212 #3

NSW long. Pretty warm Newcastle day. Really went out and attacked this course today. Was off to a flying start and hit all the first few controls well. Went straight on the long leg and kept a reasonable pace up the whole way but blew it a bit by losing maybe 90 secs at the end trying to find the ditch. That was my only real error for the day though. Began to tire throught the hills of 11,12,13 and was deseperate for a drink, although I had to wait until 16 for that. Had a drink and gel there but was too late, I never really improved from there and the last quarter of the course was desperately slow as I just tried to hold out to the finish. Wasn't in the best state when i finished but a few cups of water sorted that out. Ended up 2nd again behind shep, but by 6 and a half minutes this time. Will be interested to see splits to see how much time I dropped towards the end. Next weeks long is 2km further than today's so it's looking like a struggle too.

edit: looking at the splits i was matching shep at least until control 11 and then began to leak time after that, especially leading up and just after #16 when i was desperate for water and a gel. so fairly happy with that pace but a pity i couldn't keep it up, probably a result of not that many longer runs this year.

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