Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: candyman

In the 7 days ending May 21, 2006:

activity

time

miles

Running

5:26:03

36.66

(8:54)

59.0

(5:32)

Orienteering

2:50:37

16.34

(10:26)

26.3

(6:29)

16 /

18c

88%

Cycling

2:00:00

22.37

36.0

Total

10:16:40

75.37

121.3

16 /

18c

88%

3:02

0:00

» now

Sunday May 21, 2006 #

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: adidas Neptune XC

Warm up and cool down for Seldom Seen long race.

Orienteering race (shortish long) 1:25:30 [4] **** 9.1 km (9:24 / km)
shoes: adidas Neptune XC

Had real trouble getting into this terrain, never felt comfortable running with so much rock and fallen trees on the ground. Forgot to concentrate on the map until i got to control no 8 then all of a sudden i started running well!!! Lost time at 16? because i didn't have a plan and was a bit slow because i knew i was having a shit run. If I could convince the organisers to eliminate start-8 and 15-finish from the course i would have done a lot better. If I ran the whole course with the same attitude and concentration as 8-15 I also would have done a lot better.

Saturday May 20, 2006 #

Event: Australian Elite Races

Running warm up/down 40:00 [1] 6.0 km (6:40 / km)
shoes: adidas Neptune XC

Warm up and cool down for Middle race

Orienteering race (Middle) 33:37 [5] *** 6.1 km (5:31 / km)
spiked:16/18c shoes: adidas Neptune XC

Fun course, well planned considering the area, disappointed to make any mistakes today so two was far too many. Was a little bit flat after half marathon and 5km tt. Rune was on fire, good run mate! Hoggster might have done enough to claim a WOC spot?

Friday May 19, 2006 #

Orienteering tempo (sprint) 13:30 [4] *** 3.1 km (4:21 / km)
shoes: Nike Zoom Elite

Sprint course around Yarralumla Bays, set by Graant. Ran about 80-90% happy not to lose concentration at all and make no mistakes.

Running warm up/down 16:30 [2] 3.5 km (4:43 / km)
shoes: Nike Zoom Elite

Ran to start of training and then ran around with Graant to put out last few tapes when I had finished. Was in a rush to get to work so only short warmup and cooldown.

Orienteering race (sprint) 13:00 [5] *** 3.0 km (4:20 / km)
shoes: Nike Zoom Elite

Sprint race around UC with Hanny, Rune, Anna S, Sebba and Peter S, organised by Graant - thanks mate. Started at 30 second intervals. Started last and caught everybody except Rune, got close but mainly only because I knew all the short cuts. Went harder than this morning but stayed in control.

Running warm up/down 27:00 [2] 5.0 km (5:24 / km)
shoes: Nike Zoom Elite

Jog at Lake Ginninderra before Sprint race and then jog back from UC.

Thursday May 18, 2006 #

Running warm up/down (Fitsense Coaching) 55:00 [2] 10.0 km (5:30 / km)
shoes: Brooks Adrenaline - 2 pairs

Did 20 minutes extra running around Commonwealth park to make it a longer run, means i can rest now until tomorrow instead of training this afternoon.

Wednesday May 17, 2006 #

Running warm up/down 48:00 [2] 8.0 km (6:00 / km)
shoes: Nike Zoom Elite

Warm-up and Cooldown for 5000m timetrial. Includes 20 min of cycling.

Running race (time trial) 16:33 [5] 5.0 km (3:19 / km)
shoes: Nike Zoom Elite

Time Trial at the AIS Track. Sheppa set a great early pace and then i took over after about 1.5km. Stayed pretty consistently on 80 sec laps until Shep took over again for the last lap, he nearly gapped me by 200m to go but then I found a kick from somewhere at 150m to go and ran in just in front with a 73 last lap for 16'33.

Splits
3'20
3'19
3'19
3'21
3'14

C • Company 3

Cycling warm up/down 50:00 [2] 22.0 km (2:16 / km)

Ride to and home from night orienteering

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Nike Zoom Elite

warm up jog before night orienteering

Orienteering tempo 25:00 [3] *** 5.0 km (5:00 / km)
shoes: Nike Zoom Elite

Night Orienteering at ANU, just cruised around after time trial this morning, also stuffed up on my first penalty loop which was annoying, but the rest was pretty good.

Running intervals (Fitsense Coaching) 28:00 [3] 5.0 km (5:36 / km)
shoes: Brooks Adrenaline - 2 pairs

Session was 2x250 500 1000 1000 500 2x250 with 60-90 seconds recovery. The group split in two so i was running pretty much non-stop with one group or the other giving encourgement. The fastest efforts were a bit quicker than 4min/km pace.

Tuesday May 16, 2006 #

Cycling 30:00 [2] 14.0 km (2:09 / km)

Rode around and then down to Braddon to pick up a Van to drive to Sydney. Wanted to get the legs moving a bit to help recover from the half.

Note

Wanted to go for a jog tonight but just felt tired after driving up to Sydney and back.

Monday May 15, 2006 #

Running (Fitsense Coaching) 50:00 [2] 9.0 km (5:33 / km)
shoes: Brooks Adrenaline - 2 pairs

Legs were pretty sore after the half but got moving okay. The group did a 5km tempo run and I chatted with the slower runners who i don't normally get a chance to spend much time with.

Cycling (spinning) 40:00 [2]

40 min spin at the Fitsense/Clinic 88 gym while Kel did some drills. Hopefully will help my legs recover in time for my 5km timetrial on Wednesday morning! Heading up to Sydney tomorrow for lunch with Fat rat and if I have time pick up a few things.

Note

Had some very minor surgery at hospital today (on my ear) and they measured my oxygen saturation (twice) at 96. It should be 99 so don't really know whats going on there. Exercise Physiologist Fatrat was at a loss to explain why anyone else have any ideas?

C • O2 saturation 2

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