Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Apr 6, 2014:

activity	#	time	miles	km	+m
Cycling (Commuter)	5	5:45:00	80.16	129.0	600
Foot Running	4	2:52:00	17.21	27.7	715
Orienteering	2	1:34:40	6.71	10.8	370
Total	9	10:11:40	104.08	167.5	1685

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Sunday Apr 6, 2014 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (3)

Probably wasn't really 10 minutes of running...

Orienteering race 58:40 [4] 10.8 km (5:26 / km) +370m 4:38 / km
ahr:158 max:171 shoes: Inov8 Xtalon 212 (3)

something series at picaree hill. I was tired as, felt OK yesterday arvo but it turns out the killer really is. For me in my current state of fitness anyway. Tried to orienteer well but really the course was a piece of piss so there was no hope of gaining any time over the other guys by being clever. Still, I did manage to lose time on 11 by leaving 10 at the wrong angle. Fast looking forest but tough running, lots of grass and fallen timber. Good training, although I hope craney is right about the kettle of fish at Easter - I was 6 mins behind him today and absolutely wrecked for the rest of the afternoon...

PTE 5.0

Saturday Apr 5, 2014 #

2 PM

Foot Running long 1:30:00 [3] 17.2 km (5:14 / km) +600m 4:27 / km
ahr:140 max:170 shoes: Nike Pegasus 29

Ran a version of the killer with doctor Craney. From cotter up bullen range (went a bit further along there than the real killer) then down to Murray's corner and back along the mineshaft and through Pierce's Creek etc. Crossed back over paddy's river road near Laurel camp so the finish was a bit shorter than the real killer. The river was flowing, we had to wade through twice and it was about 1m deep - was good for the legs. The rain mostly stayed away. Real nice run.

PTE 3.7

Friday Apr 4, 2014 #

Cycling (Commuter) 50:00 [3]
shoes: Bontrager MTB RL

Home. Via the Bradley Wigginpen.

Thursday Apr 3, 2014 #

Cycling (Commuter) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

Wednesday Apr 2, 2014 #

Cycling (Commuter) 45:00 [3]
shoes: Bontrager MTB RL

6 PM

Foot Running warm up/down 22:00 [3]

Orienteering 36:00 [4]
max:160 shoes: Salomon XT Wings 2

At Stromlo. Set a course on an awesome combination of mtb and rogaining maps. very accurate, really showed me what a terrible orienteer i am. was only really after more time running in terrain, which i got. it's quite tough there too, lots of undergrowth and other stuff to break your rhythm.

some good bits of forest and small details up there on the eastern slopes of stromlo now. should be good for a race if it gets remapped.

PTE 3.1

Tuesday Apr 1, 2014 #

Cycling (Commuter) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

lots of caterpillars on the bike paths at the moment.

1 PM

Foot Running intervals 50:00 [4] 10.5 km (4:46 / km) +115m 4:31 / km
ahr:145 max:167 shoes: NB 814

15 mins warm up then the Wingstedt 4 x 4min efforts with 3min jog recovery, and 10 mins warm down. ran on some rough stuff with a fair few fence crossings etc which slowed me down a bit. legs feeling tired but otherwise ok really.

PTE 3.8

Monday Mar 31, 2014 #

Cycling (Commuter) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

Tired today.

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