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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peter H

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Orienteering10 8:56:25 45.69(11:44) 73.53(7:18) 2229
  Running (Road)4 2:23:43 19.88(7:14) 32.0(4:29) 142
  Running4 1:08:22 9.11(7:30) 14.66(4:40) 48
  Running (Terrain/Soft)2 27:22 2.93(9:21) 4.71(5:49) 101
  Strength & Conditioning1 15:00
  Drills1 5:56 0.51(11:39) 0.82(7:14)
  Total14 13:16:48 78.12 125.72 2520

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

9 AM

Orienteering 58:56 [2] 7.29 km (8:05 / km) +272m 6:49 / km

Middle training and shadowing etc at Buckenderra.
2 PM

Running (Terrain/Soft) 7:58 [1] 1.21 km (6:35 / km) +59m 5:18 / km

Orienteering 16:45 [3] 3.2 km (5:14 / km) +76m 4:41 / km

Prologue

Running (Terrain/Soft) 5:53 [1] 1.05 km (5:36 / km) +29m 4:56 / km

Orienteering 27:15 [3] 4.07 km (6:42 / km) +135m 5:45 / km

Chasing Start - bungled it.

Really very exhausted now.

Running (Terrain/Soft) 9:22 [1] 1.54 km (6:05 / km) +13m 5:50 / km

Saturday Dec 16, 2017 #

7 AM

Running (Road) 12:15 [1] 2.37 km (5:10 / km) +23m 4:56 / km
shoes: Asics DSTrainer 20 (Mental)

Running (Road) 16:29 [4] 5.0 km (3:18 / km) +18m 3:14 / km
shoes: Asics DSTrainer 20 (Mental)

Pacing Brodie at a parkrun in Canberra. I felt really knackered this morning but managed to do the whole thing for him and got a decent workout from it. Didn't have my barcode so no result, but actually a parkrun PB for me.

Running 9:44 [1] 1.86 km (5:14 / km) +9m 5:07 / km
shoes: Asics DSTrainer 20 (Mental)

11 AM

Orienteering 40:20 [2] 5.83 km (6:55 / km) +154m 6:07 / km

Boboyan talk-o with Will and Brodie, then with Lanita and Caroline.

Nice alpine area.

Orienteering 27:55 [1] 3.47 km (8:03 / km) +113m 6:55 / km

Orienteering 23:17 [2] 3.6 km (6:28 / km) +115m 5:35 / km

Friday Dec 15, 2017 #

11 AM

Orienteering 24:02 [1] 2.84 km (8:28 / km) +139m 6:48 / km

Orienteering 47:17 [2] 6.54 km (7:14 / km) +180m 6:21 / km

Gardiners Lookout with the Keys.

A really awesome map - the best in Australia that I've visited. Super intricate granite formations with runnable forest.

Learning to use my compass accurately at the right times, and to look for more subtle gully/spur shapes on the map which are surprisingly visible on the ground when you're looking for them.

Running (Terrain/Soft) 4:09 [1] 0.91 km (4:34 / km) +1m 4:33 / km

4 PM

Orienteering 1:03:02 [2] 10.05 km (6:16 / km) +446m 5:08 / km

4x downhill O intervals on Isaacs Ridge with Will. Lotsa climb inbetween. Cooked.

Thursday Dec 14, 2017 #

10 AM

Orienteering 29:49 [2] 2.98 km (10:00 / km) +27m 9:34 / km

Rowdy Flat contour only

Running 9:30 [1] 1.87 km (5:05 / km) +15m 4:53 / km

Orienteering 34:04 [3] 3.2 km (10:39 / km) +48m 9:54 / km

Bit racier with some tapes out.
4 PM

Running 7:34 [1] 1.41 km (5:22 / km) +19m 5:01 / km

Orienteering 24:45 [3] 4.15 km (5:58 / km) +119m 5:13 / km

Connorton granite terrain. Not quite enough discipline when it's fast and runnable.
7 PM

Running (Road) 16:27 [1] 3.21 km (5:07 / km) +51m 4:45 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering (Sprint) 18:30 [3] 3.75 km (4:56 / km) +79m 4:28 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Charles Sturt Uni, Wagga Wagga. Bit dark and poor map printing made this not very valuable. Couldn't practice my normal routines.

Running (Road) 12:00 [2] 2.64 km (4:33 / km)
shoes: Inov8 X-Talon 212 (Blue/Red)

Wednesday Dec 13, 2017 #

2 PM

Orienteering 53:48 [2] 6.52 km (8:15 / km) +184m 7:14 / km

Kangaroo Crossing - contour work, not going especially well. Nearly 40 degree heat didn't help.
6 PM

Orienteering 46:40 [2] 6.04 km (7:44 / km) +144m 6:54 / km

Kangaroo outing #2. Nicer temperatures this time. Two control picky courses which were very intense through low vis crazy rocky stuff. Could feel improvement throughout though - focus on good accurate 2-handed bearings from known points when needed (quite often) and choosing the most visible features from the map. Good rocks vs bad rocks.

Tuesday Dec 12, 2017 #

12 PM

Running (Road) 16:35 [2] 3.52 km (4:43 / km) +7m 4:40 / km
shoes: Asics DSTrainer 20 (Mental)

Drills 5:56 [1] 0.82 km (7:14 / km)
shoes: Asics DSTrainer 20 (Mental)

Running (Reps) 41:34 [5] 9.52 km (4:22 / km) +5m 4:21 / km
shoes: Asics DSTrainer 20 (Mental)

Collingwood

5x (200, 200, 400) in lane 3. Then 4x 100m to finish on something a bit swifter. Feeling quite leggy at first but got into it a bit.

Running (Road) 15:12 [2] 3.26 km (4:40 / km) +3m 4:39 / km
shoes: Asics DSTrainer 20 (Mental)

5 PM

Strength & Conditioning 15:00 [1]

Very brief just to keep my muscles reminded of what's going on.

KB 20
Squat 45
OH 15
6 PM

Running (Road) 54:45 [2] 12.0 km (4:34 / km) +41m 4:29 / km
shoes: Nike Pegasus 32 (L Green)

With Nicola over to Essendon to spectate the 10km. Had to split up part of the way along so I could get there in time to lap score for Tash. Had to raz it a bit and didn't feel good. Just made it in time though.

Monday Dec 11, 2017 #

Note
(rest day)

MFR xmas party

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