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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dolf

In the 7 days ending Apr 4, 2009:

activity # timemileskm+m
  Paddle2 1:35:00 3.73 6.0
  cross trainer2 1:15:00
  Strength /Core1 25:00
  Orienteering1 22:08 2.36(9:22) 3.8(5:49)12 /18c66%
  Run1 20:52 2.49(8:24) 4.0(5:13)
  Total5 3:58:00 8.57 13.812 /18c66%

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Saturday Apr 4, 2009 #

Orienteering race (Nav Dash) 22:08 [4] *** 3.8 km (5:49 / km)

I was the only one from team Outa control today as stevej was camping and matsiv was doing drop sets.
I was a little concerned that my knee would play up with the elevation changes today but it turned out to be fine with no need to walk the hills.
I overshot 4 slightly searching in the next gully, and went the long way from 16 to 17. Other than that I was happy with my run and navigation.
I am looking forward to future events and to a time when I don't lose too much time on the longer sections. Another well run event, well done MTBjen, Tooms, Boltboi and others involved.

I'll even claim to have spiked some controls today...

Friday Apr 3, 2009 #

Paddle intervals 45:00 [3] 6.0 km (7:30 / km)

I really wanted to squeeze in a paddle before picking up the girls from school today. My last patient was running late so after 10mins I decided to leave, only to see her walking towards the building. I hid between the stairs and lift waiting to see which she would take and when I heard the ding from the lift I ran down the stairs out into the train station never looking back. She needed to be taught a lesson as she is always running late.

45min interval session at Mindarie marina trying to focus on some technique. I am a bit concerned about my cadence when paddling as it is only about 60% of stevej and matsiv, not sure if it is the different paddle or poor technique. It might be time for another CDU fitness session and try to get some critical analyses.


No swelling in Left knee after last run, however some pain on the medial femoral condyle. I much prefer the swelling/no pain to the pain/no swelling.
Will see how it feels after the Nav Dash tomorrow.
Someone has to represent the Outa control team, even if I am weary, ancient and decrepit now and my time grows short.

Wednesday Apr 1, 2009 #

Paddle (River) 50:00 [4]

Interval session from Sandy beach down past Tonkin Hwy and back.
Trying to work a bit on technique and lot's of turning practice.

cross trainer warm up/down 15:00 [2]

Run 20:52 [3] 4.0 km (5:13 / km)

Found a small hill to run up and down in the middle of my run today.
Looking at the comments about Minim cove it looks like it will be a good test for my knee. I may be walking by the end but I hope to have a few quick splits on the flatter sections... There are flatter sections aren't there??

Sunday Mar 29, 2009 #

cross trainer 1:00:00 [2]

Nice easy session on the cross trainer. The knee feels OK today after some swelling last night so nothing strenuous today.

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