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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AK

In the 7 days ending Sep 5, 2015:

activity # timemileskm+m
  Orienteering Stuff2 3:40:0010 /10c100%
  Orienteering2 2:19:44 12.24(11:25) 19.7(7:06)30 /36c83%
  Jog3 1:35:30 10.39(9:12) 16.72(5:43)
  Walk/Jog2 53:00 5.59(9:29) 9.0(5:53)
  Walk1 45:00 2.8(16:06) 4.5(10:00)
  Run1 36:20 4.54(8:01) 7.3(4:59)
  Conditioning1 10:00
  Total12 9:59:34 35.55 57.2240 /46c86%

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Saturday Sep 5, 2015 #

Event: SA Middle Distance Championships
 
2 PM

Orienteering race (Tundari) 48:09 [4] *** 6.9 km (6:59 / km)
spiked:13/16c shoes: Mudclaw

Managed to cover 6.9 on a 5.5 course and I thought I was reasonably efficient apart from wandering off line and into a tree between 10 and 11, and completely effing up 13.
Ran M35's so I could compare course with Will. Didn't beat him on any split - not even finish although we excluded that from the challenge although i did within 4 s on one leg! Woot.
Overall had a good and fun run - just need to get more efficient as my running speed is good.

Course 2 - Splits

Friday Sep 4, 2015 #

8 AM

Orienteering Stuff (Merridee) 1:20:00 [4] ***
spiked:10/10c shoes: New Balance

Checked control placement and brought in tags from south side of course as well as put out water at one site. Ran hard once I dropped the water and didn't make any mistakes!
C • I appreciated the water! 1
11 AM

Orienteering Stuff (North Merridee) 2:20:00 [3]
shoes: New Balance

Put out a dozen of the more remote to access controls from the north side and checked the other 37. Then went and put water out. Carrying controls while climbing in and out of the creeks wasn't the highlight.

Thursday Sep 3, 2015 #

6 AM

Jog (Different Commute) 40:30 [3] 7.22 km (5:37 / km)
shoes: New Balance

Dropped red car for a service at Mazda on Sth Rd. Wasn't sure how far run in was - not as far as I thought in the end so the slow and steady pace I started with turned out to be all I did. Oh well. At least it didn't do more than a very light drizzle at times.
5 PM

Run (Back to Car) 36:20 [4] 7.3 km (4:59 / km)
shoes: New Balance

Had to go back and pick up car which wasn't in original script for the day and due to closing hours had to go a little faster than the trot on the way in.

Wednesday Sep 2, 2015 #

Conditioning (usual) 10:00 [3]

6 AM

Jog (Commute) 30:00 [3] 5.0 km (6:00 / km)
shoes: New Balance

Nice and slow jog in the cold morn after parking west of the city so i can pick up maps this arvo.
5 PM

Jog (Commute) 25:00 [3] 4.5 km (5:33 / km)
shoes: New Balance

Picked up maps for the w/e. It poured the whole way to snap, then stopped as I got in the car. Typical! Map quality looks excellent as always - should be a fun event for the badge and I'd expect some very fast times. PK has set a couple of very good legs on courses 1 and 2.

Tuesday Sep 1, 2015 #

Walk/Jog (Commute) 25:00 [3] 4.0 km (6:15 / km)
shoes: New Balance

To/from car so could get JK to Nth Adel training. His left hammy still tight so he only trained briefly then went to gym while i went for a walk and then usual Tuesday night Costco adventure.

Monday Aug 31, 2015 #

6 AM

Walk (Commute) 45:00 [3] 4.5 km (10:00 / km)
shoes: New Balance

Clear blue sky, moon setting in the pre-dwan sky, and 5C. Not sure I'll warm up today!
5 PM

Walk/Jog (Commute) 28:00 [3] 5.0 km (5:36 / km)
shoes: New Balance

Absolutely nothing in the legs today. Stopped and walked a couple of times.

Sunday Aug 30, 2015 #

10 AM

Orienteering race (Pymton) 1:31:35 [4] *** 12.8 km (7:09 / km)
spiked:17/20c shoes: ASIC Gel Innovate

Course 1. 8.9kms. Covered a fair amount of extra distance, some intentional, some not.
Small mistake at 2, contoured around from 4 to 5 which added plenty of distance. 8 was too low in the gully but like quite a few of the controls you could see them in the open so no damage done. Overshot 12 as looked at wrong control description and headed for gully before backtracking to foot of cliff. Enjoyed 13/14/15 with some different vegetation and route choice. Then came 18. A minor 15 min error as I just couldn't make the map fit on a short leg. Eventually found control but still not sure it was in the right place as it appeared one gully over in a parallel set of rocks.
Still, was a great morning for being out for a run.

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