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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Mar 9, 2013:

activity # timemileskm+mload
  Orienteering3 1:57:23 9.28(12:39) 14.94(7:52) 39348.1
  Running1 51:19 6.35(8:05) 10.22(5:01) 9323.9
  Total4 2:48:42 15.63(10:47) 25.16(6:42) 48672.0

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Saturday Mar 9, 2013 #

Event: Adelaide NOL
10 AM

Orienteering race 24:56 intensity: (10 @1) + (8 @2) + (17 @3) + (16:40 @4) + (7:41 @5) 3.84 km (6:30 / km) +136m 5:31 / km
ahr:158 max:165 shoes: Puma Faas 250 Trail

Sprint qualifier at Flinders Uni.
Did a reasonable warm up for this, mostly with fletch. Heart came good about half way through the warm up after being twitchy all morning but started to misfire again as soon as I stopped and wasn't great during the race. Heart rate was fairly constant but higher than the effort warranted and I always felt a bit short of breath. Pretty solid run technically, just a couple of little wobbles and happy enough with my routes but I was never going to be fast enough with the steep hills and my heart not cooperating fully. Enjoyed the downhill bits.
5 PM

Orienteering race 21:10 intensity: (15 @1) + (18 @2) + (1:20 @3) + (18:36 @4) + (41 @5) 3.8 km (5:34 / km) +72m 5:05 / km
ahr:152 max:164 shoes: Puma Faas 250 Trail

Sprint final at Waite campus.
Heart was a bit better for this one but I still took it very slowly on the uphill legs to try to keep it under control. Lots of very narrow passages in the early part of the course before it opened out a bit in the second half. I wasn't prepared to take my eye off the map to read any control descriptions until the 11th control so I can easily understand how Rachel got through most of the course before realising anything was wrong when she was given the men's map. She was beating me very consistently and I think was about a minute ahead when she got to 14 and noticed the code didn't match her descriptions.

Enjoyed this course more as the first part of the course was tricky enough that I didn't really mind taking it slowly up the hills and it was mostly downhill through the easier second half. Nice variation with the bit through the arboretum at the end too. Had a couple of slightly sub-optimal legs but nothing too bad.

Wednesday Mar 6, 2013 #

6 AM

Running tempo 51:19 intensity: (46 @1) + (1:43 @2) + (5:57 @3) + (42:53 @4) 10.22 km (5:01 / km) +93m 4:48 / km
ahr:146 max:158 shoes: Puma Faas 300 Black

Did the Rosalie run for the first time in a long while. Heart was bad before getting up so I wasn't sure I should bother trying. Walked over to the start and had a bit of a dizzy spell just before starting but it was mostly fine while running. Not sure how but I found myself at the front with Kate and Alyson so I ran with them through to the hills which I had to take very slowly to keep my heart rate (mostly) under 150.
Heart a bit funny during the break at the war memorial and spiked briefly as I set off again but settled down pretty quickly. Ran with Nic for most of the downhill at the end where my heart rate seemed to want to sit on 151 rather than 150 so the alarm was going off a lot.
Heart started playing up again pretty soon after stopping and hit 180 a couple of times while stretching.

Sunday Mar 3, 2013 #

8 AM

Orienteering 1:11:17 intensity: (21:06 @2) + (47:54 @3) + (2:04 @4) + (13 @5) **** 7.3 km (9:46 / km) +185m 8:40 / km
ahr:130 max:167 shoes: Inov-8 X-Talon 212

Putting out tapes at Malmalling for three downhill courses. Did the first course on the way up to get it done before the others started then did the other two downhill. Heart rate spiked to 167 as soon as the hill got a bit steeper so I started walking. Heart rate all seemed fairly normal after that but it never felt right for the rest of the run so I kept it pretty slow and did a fair bit of stopping to check I was getting the tapes in the right place.
Lots of ticks again.

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