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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 7 days ending Mar 17, 2018:

activity # timemileskm+m
  running6 2:58:40 22.06(8:06) 35.5(5:02)
  Exercise session3 1:05:00
  orienteering2 51:20 6.4(8:01) 10.3(4:59)
  Total6 4:55:00 28.46 45.8

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Friday Mar 16, 2018 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics DS trainer 21

Warm up run to Fearon and a warm down run home

running 6:00 [4] 1.5 km (4:00 / km)
shoes: Asics DS trainer 21

Running drills

Exercise session 20:00 [3]

Body weight exercises and the rope.

Thursday Mar 15, 2018 #

running 46:00 [3] 9.0 km (5:07 / km)
shoes: Kayano 24

A fairly easy morning

Wednesday Mar 14, 2018 #

running 29:40 [3] 6.0 km (4:57 / km)
shoes: Asics DS trainer 21

Warm up run to Fearon and warm down run home

running 8:00 [4] 2.0 km (4:00 / km)
shoes: Asics DS trainer 21

Running drills

Exercise session 15:00 [3]

Body weight exercises

Tuesday Mar 13, 2018 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Kayano 24

Warm up jog to Fearon Reserve and then a warm down jog home.

Exercise session 30:00 [3]

5 x 6 minute rounds, each one involving some form of leg work. Found the one leg squats at the end tough.

Monday Mar 12, 2018 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Kayano 22 red

A bit longer warm up, to get the legs moving properly

orienteering race 13:10 [4] 2.7 km (4:53 / km)
shoes: Kayano 22 red

Park sprint race. Reasonably happy with the run. Only 1 mistake when I headed out of 3 in the wrong direction due to a concentration lapse. Dropped about 40 seconds or so. Otherwise pretty clean and quick. Finished in 2nd 6 seconds down on Warwick.
a fun event. It took a couple of controls to get into the mapping, but then got going properly.

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics DS trainer 21

Another extended warm up. Slow jog with a couple of run throughs

orienteering race 10:40 [4] 2.3 km (4:38 / km)
shoes: Asics DS trainer 21

Finished the weekend the same way it started, running fastest time for the course, but mis punching. This time was 50 seconds faster than the next runner, but got the wrong 11. no real time saving, so frustrating.
Positive from the weekend was the way I was running. When I get it right can be competitive. Just need to read the numbers and focus on getting it right

Sunday Mar 11, 2018 #

orienteering 16:00 [3] 3.0 km (5:20 / km)
shoes: Asics DS trainer 21

Controller for the morning event. A loop through all controls as a final check and make sure they were on.

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics DS trainer 21

Warm up for o race

orienteering race 11:30 [4] 2.3 km (5:00 / km)
shoes: Asics DS trainer 21

What a contrast to yesterday, good Nav, and running well. A solid effort to claim the win by over 40 seconds.

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