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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 7 days ending Mar 29, 2009:

activity # timemileskm+mload
  Cycling2 1:59:28 21.03(10.6/h) 33.84(17.0/h)28.0
  Run2 57:37 5.64 9.0812.1
  Orienteering2 33:20 1.99 3.221.9
  Swim1 29:308.9
  Stationary Bike1 20:006.0
  Total7 4:19:55 28.66 46.1276.9
averages - sleep:7.3

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Sunday Mar 29, 2009 #

Orienteering race (Heron Bridge) 18:20 [5] 3.2 km (5:44 / km)
shoes: Saloman SpeedCross

Heron Bridge Short Course, 1:2500.
Fun morning. A really interesting course that kept me busy the whole time. I was running too slowly, but I was in control the whole way.
Small hesitations here and there, mostly due to not focussing enough on the current leg and reading ahead. Messed up the reentrant, too far right - should have been more confident and not checked the first reentrant.
Shin was there in warmup, but I didn't notice it at all in the race. Its ok now, but I think I'll feel it tomorrow.
Great event, yay for orienteering...

Saturday Mar 28, 2009 #

Cycling 1:18:16 [2] 19.36 km (14.8 kph)
shoes: Olympic MTB shoes

Ave 15.15 Max 40.1
From Doppio Zero, to Emmarentia, Alberts Farm and back. Dylan, Katryn, Sarah and Kate. Nice ride

Friday Mar 27, 2009 #

Run 21:07 [3] 4.22 km (5:00 / km)
shoes: Nike Pegasus 07

At varsity in the afternoon, so instead of battling the traffic I had a run around the track. Had a warmup, stretch and thought I'd try 4x1km, but quite easy. Did two at 4:17 pace with a bit of break in between. Decided it really wasn't helping the shin, so jogged some more, stretched and called it a day

Thursday Mar 26, 2009 #

Cycling (Primrose) 41:12 [3] 14.48 km (21.1 kph)
slept:7.0 shoes: Olympic MTB shoes

Ave 21.59 Max 44.3
The usual route into Primrose.

Wednesday Mar 25, 2009 #

Swim 29:30 [3]

Slow. muscles didn't seem to be working. That should read even slower than normal.

Orienteering 15:00 [3]
shoes: Nike Pegasus 07

Good session: we did some tricky grid stuff, a map memory grid exercise and then a route planning exercise.

Tuesday Mar 24, 2009 #

Run 34:00 [1] 4.86 km (7:00 / km)
shoes: Nike Pegasus 07

Hills with Sarah. We ran to Possult Park and back.
On the way back my shin started to hurt. Boo.
So running 5km hard was stupid...

Run hills 2:30 [5]

Ouch! Had a monster stitch after 4. Feels like I haven't run in years
We did 5 of Sarah's grassy hill. I did 28's except for the 2nd which was 30sec.

Monday Mar 23, 2009 #

Stationary Bike 20:00 [3]

A total of 20min biking and 10min body-weight exercises.
My legs are sore from yesterday!

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