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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GRennie

In the 30 days ending Apr 30, 2019:

activity # timemileskm+m
  Orienteering8 6:19:06 38.34(9:53) 61.7(6:09) 1599
  Running5 3:35:43 27.14(7:57) 43.67(4:56) 518
  Gym Workout2 1:30:00
  Yoga2 1:00:00
  Core2 30:00
  Total17 12:54:49 65.47 105.37 2117
  [1-5]17 11:54:49

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Tuesday Apr 30, 2019 #

Running 36:02 [3] 8.71 km (4:08 / km) +10m 4:07 / km

4x1mile with 400m rest.
5:55, 6:06, 6:08, 5:59

Saturday Apr 27, 2019 #

Orienteering 39:00 [3] 7.05 km (5:32 / km) +139m 5:02 / km

Aus Champs Middle. Very open and fast for the most part. Few bobbles and blew number 12 so not as good as the other middle but oh well.

Friday Apr 26, 2019 #

Orienteering 21:00 [3] 4.05 km (5:11 / km) +35m 4:58 / km

Aus Champs Sprint.
Got caught by an incorrectly mapped set of stairs that frustrated me. Then misread a control description on 22 and was just getting tired/dumb. Also still slow.

Thursday Apr 25, 2019 #

Orienteering 51:54 [2] 8.95 km (5:48 / km) +146m 5:22 / km

1-hour score-O in very open, flat forest. Just took it slow to rest a bit for tomorrow. Cleared the course but you could just fly through it if you felt like it.

Monday Apr 22, 2019 #

Orienteering 38:36 [3] 6.36 km (6:04 / km) +218m 5:11 / km

Easter 3 Day - Middle.
One reasonable mistake on 5 otherwise quite clean just a little slow.

Sunday Apr 21, 2019 #

Orienteering 2:05:39 [2] 17.92 km (7:01 / km) +716m 5:51 / km

Easter 3 Day - Long. Oof. Haven't been training for that kind of distance/climb/heat. Really fun though, and fairly clean a few control circle issues. Mostly just plodded along slowly.
Very pretty views and always fun to see the kangaroos hopping about.

Saturday Apr 20, 2019 #

Orienteering 15:52 [3] 3.09 km (5:08 / km) +62m 4:40 / km

Easter 3 Day - Sprint. Great course/map. Quite tricky, one big ~30-40 sec mistake. Otherwise pretty good, maybe 1 minute loss in total.

Friday Apr 19, 2019 #

Orienteering 17:33 [3] 3.88 km (4:31 / km) +10m 4:28 / km

Elite Sprint Relay. Good fun, ankle not feeling too bad. Didn't push too hard.

Orienteering 15:46 [3] 3.44 km (4:35 / km) +10m 4:31 / km

Family Sprint Relay. Actually more challenging than the Elite course. Good fun.

Tuesday Apr 16, 2019 #

Running 45:53 [3] 10.06 km (4:34 / km) +63m 4:25 / km

Run around the Brisbane river back and forth over a couple bridges.

Rolled my bad ankle a bit in the first 600m :@. Waited a minute but was too excited and had gone to too much work to lock up my bags not to go running.

Quite sore afterwards.

Friday Apr 12, 2019 #

Note

This day disappeared into the abyss.
(flew to Aus.)

Wednesday Apr 10, 2019 #

Yoga 40:00 [0]

Core 15:00 [1]

Tuesday Apr 9, 2019 #

Running 40:26 [3] 7.17 km (5:38 / km) +22m 5:33 / km

10x400m with 2:00 rest
79, 75, 74, 75, 72, 75, 75, 76, 80, 82

Monday Apr 8, 2019 #

Gym Workout 45:00 [1]

Mostly Upper body some hips/butt

Sunday Apr 7, 2019 #

Orienteering 53:46 [3] 6.96 km (7:44 / km) +263m 6:30 / km

WJR Silver Valley. Pretty good race. Bit of a mistake on 3 but the map is quite wrong 'round there so what can you do. Second to Adam but pleased that I picked up some splits towards the end - good sign for the fitness

Thursday Apr 4, 2019 #

Running 49:07 [3] 8.61 km (5:42 / km) +346m 4:45 / km

5x the Kaymar Creek hill. 2:59, 2:57, 3:05, 3:02, 3:02. Taking 2:30-3:00 to get back down.

Wednesday Apr 3, 2019 #

Core 15:00 [1]

Yoga 20:00 [0]

Alone so just did the short one

Tuesday Apr 2, 2019 #

Running 44:15 [3] 9.12 km (4:51 / km) +77m 4:39 / km

Left work too late to make it to track so just ran en seul 2x3k with 4:30 rest then some rest and a 1k
11:54, 12:29, 3:52
I think I am getting slower.

Monday Apr 1, 2019 #

Gym Workout 45:00 [1]

Upper Body

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