Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jgreen

In the 7 days ending Jan 7, 2012:

activity # timemileskm+m
  orienteering3 3:13:59 19.7(9:51) 31.7(6:07) 235
  cycle1 1:52:00 17.4(6:26) 28.0(4:00)
  run1 32:00 3.91(8:10) 6.3(5:05) 132
  Total5 5:37:59 41.01(8:14) 66.0(5:07) 367
averages - sleep:7 weight:77.5kg

«»
1:52
0:00
» now
SuMoTuWeThFrSa

Friday Jan 6, 2012 #

orienteering (day 3 long) 1:48:32 [3] 17.3 km (6:16 / km) +235m 5:52 / km
ahr:175 max:182 shoes: Oroc 280 1

better run than i expected.
several mistakes howeve that put me back from my expecte position.
90 seconds up the hill to 3, then at 6 the brazillian pulled a fast one, and bluffed his way past the control with me 5 meters from it... and i spent 4 mins looking for the control. uge caught me and then i battled to lose him, only on the long down hill to 13 and onto the map exchange did i pull a gap, and caught the brazillian properly.
dropped the brazillian at 19 after see sawing with him, with a number of in the circle errors on my part, and a toilet stop.
i though i would battle to get close to 2 hrs for the 15km course so was really happy with 1h48, till i found out the winning time and the rest of the south african times. even without my mistakes i was off the pace.
thoes extra 2kg's are getting heavy...
my ankle held up well, only a couple of twinges, but i fell hard on my ribs and have bruised them.
tomorrows 11.5 will be a long run for me.. I could do with a rest day.

Thursday Jan 5, 2012 #

orienteering race 44:00 [5] 7.4 km (5:57 / km)
ahr:173 max:188 slept:8.0 weight:78kg (injured) shoes: xa pro3d ultra black

a pretty good start to the race but then pulled my ankle a bit.
also had a poor route choice to number 9 keeping right with an extra loop on the end, cost me about 40 secs, and shocker number 10 eventually relocating off the graveyard. lost 3 mins, then from 11 to 12 I ran with a 90degree error on the map as though i wazs doing 12 to 13, then was surprised to not find a ditch. another 3 mins.
biggest error however was missing control 15 completely... never even saw it even though i was checking my control description often. i guess i was pretty dehydrated in the heat and maybe didn't recover well from the hot run yesterday.

Wednesday Jan 4, 2012 #

orienteering (big 5 day 1) 41:27 [3] 7.0 km (5:55 / km)
ahr:180 max:188 shoes: Oroc 280 1

not a bad race. good start, but kept messing about in the circle. then ran out of go on the second half.
caughht uge at the first control, a bit with a control in the bottom.
we then see sawed for 4 controls until the long leg where different routes got me 60 seconds ahead.
then small fluffs at 10 and 11 dropped it to 30 seconds.
the next long leg i lost sight of him and upped the pace for the last 4 controls.
so should have been about 4 mins quicker, 2 with mistakes, and 2 with the extra 2 kgs that i put on over the festive season.
fun to be out in the forrest again...

Tuesday Jan 3, 2012 #

Note
slept:8.0 weight:77kg (rest day)

packing for the big 5 o week.
gonna be lots of fun and hard work..

Monday Jan 2, 2012 #

7 AM

cycle 1:52:00 [3] 28.0 km (4:00 / km)
ahr:128 max:153

relaxing recovery ride through emmies and delta park before heading back up the hill...

Sunday Jan 1, 2012 #

5 PM

run 32:00 [3] 6.3 km (5:05 / km) +132m 4:36 / km
ahr:157 max:181 slept:5.0 shoes: xa pro3d ultra black

hard 4 km down the hill before a relaxing 2km recovery run back up the hill. not a bad run considering the hangover this morning...

« Earlier | Later »