Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Jun 3, 2007:

	activity	#	time	miles		km		+m				load
	Running	6	4:12:13	29.61	(8:31)	47.65	(5:18)	780				69.8
	Orienteering	2	2:06:29	15.68	(8:04)	25.23	(5:01)	450	31 /	33c	93%	63.2
	Total	7	6:18:42	45.29	(8:22)	72.88	(5:12)	1230	31 /	33c	93%	133.1
averages - sleep:6.6 weight:68.9kg

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Sunday Jun 3, 2007 #

Orienteering race (Dryandra West) 1:16:26 [4] *** 15.43 km (4:57 / km) +290m 4:32 / km
ahr:156 max:166 spiked:20/22c shoes: Brooks Cascadia Pivot

Day 2 of Autumn classic and state series event. Trying to run hard this time but felt I was struggling a bit for the first half. Kind of felt as though I had a cold or something but it may have just been due to the cold air with my early start. I wanted to start early to get back in time for Rachel to get a fairly early start since she was running the H1 too. Happy with my orienteering. Only 2 small mistakes which weren't too bad. Ran underneath 11 and came back off the next creek. A bit off line on 15 and took a while to convince myself I had really come out at the Eastern clearings. Looking at the GPS track it seems rocks at 14 are spread out a bit more on the map than in reality so I wasn't as far off my bearing as it looked. I was feeling better physically as it warmed up so I pushed it pretty hard coming home after the technical section from 13 to 18 and felt strong into the finish. I think my heel hurt a bit at times but not enough for me to remember it clearly.

C • bearing? 3

Running warm up/down 17:00 [2] 3.0 km (5:40 / km) +70m 5:04 / km
shoes: Brooks Cascadia Pivot

Warm up run to the start plus a bit extra while waiting for my dad to finish setting it up then discovered the clear and check stations weren't working because the day 1 organisers had reprogrammed them. Did an extra km finishing marking the route to the prestart while Phil went back to reprogram the clear and check stations. Thought we were finally ready but when I punched the start station nothing happened. It was showing the clock time and registering my si-card on the lcd display so I noted my start time off the lcd and headed off while Phil went back again to get a new start control. Lucky I was trying to start an hour early so everything was sorted by the time the crowds arrived.

Saturday Jun 2, 2007 #

Orienteering tempo (Dryandra West) 50:03 [4] ** 9.8 km (5:06 / km) +160m 4:43 / km
ahr:153 max:163 spiked:11/11c shoes: Brooks Cascadia Pivot

First day of "Autumn" classic 2 day at Dryandra. Trying to take it easy and just cruise around keeping good contact with the map. Kept as good a contact as you can on this map given the lack of features but the heart rate suggests I didn't manage to take it as easy as I intended. Heart rate may have been a bit higher than normal due to a bit of dehydration and an afternoon start but I think it is mostly just that I have one pace I orienteer at regardless of my intentions. Heel getting a bit sore in the last 10 minutes.

Friday Jun 1, 2007 #

Running 44:33 [2] 8.32 km (5:21 / km) +160m 4:53 / km
slept:6.6 weight:68.9kg shoes: ASICS Gel Nimbus VII

Easy long loop. Legs felt good this morning (apart from the left heel). Nice day but was wishing I had gloves through the cold section between O'Connor Rd and the powerline.

Thursday May 31, 2007 #

Running tempo 18:00 [4] 4.17 km (4:19 / km) +90m 3:54 / km
ahr:147 max:158 slept:6.6 weight:68.8kg shoes: ASICS Gel Nimbus VII

3x6min tempo efforts with 3min jog recovery on 10k loop fenceline variation.

Running warm up/down 30:20 [2] 5.48 km (5:32 / km) +50m 5:18 / km
shoes: ASICS Gel Nimbus VII

Warm up to O'Connor Rd, 2x3min recoveries and jog home from near Moola Rd. Left heel a bit sore on warm up and very sore on warm down.

Wednesday May 30, 2007 #

Running 43:30 [3] 8.7 km (5:00 / km) +100m 4:44 / km
shoes: Mizuno Wave Nirvana

Usual lap of KP with Ivan and Ben. Pretty easy pace until Ben decided to "use the hill" to take off with about 1.5km to go. Got him in the end. Good fun. Heel pretty good today.

Tuesday May 29, 2007 #

Running intervals 10:39 [5] 3.2 km (3:20 / km)
ahr:149 max:162 shoes: ASICS Gel Nimbus VII

4x800m downhill on railway trail with 2min jog uphill recovery.
2:42 140/155
2:40 150/159
2:38 151/160
2:39 153/162

Running warm up/down 40:00 [2] 6.45 km (6:12 / km) +150m 5:33 / km
shoes: ASICS Gel Nimbus VII

Warm up 4.5km, jog recoveries and short warm down with some walking.

Monday May 28, 2007 #

Running 48:11 [2] 8.33 km (5:47 / km) +160m 5:17 / km
shoes: ASICS Gel Nimbus VII

Easy long loop. Left heel sore (both sides) after the hills.

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