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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Jun 9, 2014:

activity # timemileskm+m
  Cycling (Commuter)3 3:02:00 26.72 43.0 200
  Orienteering3 2:07:34 11.18 18.0 740
  Cycling (CX)1 1:25:00
  Foot Running3 50:00
  Total7 7:24:34 37.9 61.0 940

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Monday Jun 9, 2014 #

10 AM

Orienteering race (QB3 Middle) 36:30 [4] 5.6 km (6:31 / km) +200m 5:32 / km
ahr:152 max:167 shoes: Inov8 Xtalon 212 (3)

At South Central (Dubbo). Another super course this time planned by Parto. I never felt like i was running hard today - it was hard orienteering and rocky almost all the way. I missed about 45 secs on 4 (bad direction out of 3 and ran down the wrong gully) and a bit on 6 (stupidly ran up the track when i really didn't need to, then had to come back down to the control), otherwise reasonably clean.

I had a real bad case of Lewis Hamilton Eye (my left eye is constantly watering, has been since before easter, which makes it blurry and difficult to run over rough ground - about time to go see a healer i think). unlike Lewis though my eye problem isn't caused by Nico beating me.

PTE 4.1

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Sunday Jun 8, 2014 #

10 AM

Orienteering race (QB3 Long) 1:17:00 [4] 12.4 km (6:13 / km) +540m 5:06 / km
ahr:157 max:170 shoes: Inov8 Xtalon 212 (3)

At Malang (Dubbo). Awesome course planned by Josh B, some good route choices (rare in AUS!) mixed up with some tricky orienteering. I didn't miss too much, i certainly wasn't running as fast as i'd like to be but that probably worked in my favour today - running fast here is dangerous both for the ankles and the orienteering. I went left on the first long leg (3) and right on the second long leg (11) which was the opposite of Macey and we were pretty much neck and neck on both of those. the other long one (12) i went just right of straight (up the gully) and got it pretty clean - gained me about 2 mins over the other guys there, i don't think anyone took a drastically different route - just the control was tricky. I prob took the wrong route to 9 (i went too far right to run up the creek then the gully) and was a bit messy to 14 but without losing big time anywhere i came home with the win over Barney.

PTE 5.0

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Saturday Jun 7, 2014 #

Event: QBIII
1 PM

Foot Running 20:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (QB3 Sprint) 14:04 [4]
shoes: Inov8 Xtalon 212 (3)

At brummergen creek, cool little area with lots of erosion gullies and some sections of low vis cypress pines. I tried out Larry's idea using the wrist compass we won at last years relays in sprint races - I wish I didn't, I never seemed to be able to run in the right direction. Ran OK but, didn't lose too much time and the legs felt good (the lungs didn't). Absolutely covered in those cobblers nails after, lots of tiger pear cactus out there too...

Friday Jun 6, 2014 #

Cycling (Commuter) 15:00 [3]
shoes: Bontrager MTB RL

Short one. Call it a rest day. Still sick, ridiculous.

Thursday Jun 5, 2014 #

Cycling (Commuter) 1:22:00 [3] 43.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Wednesday Jun 4, 2014 #

Cycling (CX) (Commute) 1:25:00 [3]
shoes: Bontrager MTB RL

Commute from Mitchell, almost like they old days. Annoying, I forgot how stop start that bike path is down through the inner north to the lake.

Tuesday Jun 3, 2014 #

Cycling (Commuter) 1:25:00 [3]
shoes: Bontrager MTB RL

Feeling pretty crap still, can't stop coughing.

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