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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending Sep 23, 2012:

activity # timemileskm+m
  Orienteering3 3:30:00 20.51(10:14) 33.0(6:22)
  Running4 2:17:00 16.78(8:10) 27.0(5:04)
  Total5 5:47:00 37.28(9:18) 60.0(5:47)

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MoTuWeThFrSaSu

Sunday Sep 23, 2012 #

10 AM

Orienteering race (Tassie Long Champs) 1:28:00 [5] 14.0 km (6:17 / km)
shoes: Inov8 oroc 280

Same area as yesterday, but more spur/gully with granite outcrops. Found it pretty draining forest with lots of branches and undergrowth to fight through, and the 2.5m contour hills felt every bit as big as they looked. Set off ok but got really tired half way round and ended up crawling home. Pretty clean run though apart from a few wobbles in the middle of the course which turned out to be just enough to win again. Not happy with my shape though - work to do. Grace was pretty impressive today though with a 10minute winning margin!


Orienteering warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Inov8 oroc 280

Includes a bit of time at Royal George putting out controls for the schools champs.

Tasmanian Long Distance 1 - Splits

Saturday Sep 22, 2012 #

Event: Australian Championships 2012
 
1 PM

Orienteering race (Aus Middle Champs) 41:00 [5] 6.0 km (6:50 / km)
shoes: Inov8 oroc 280

Cracker course in really tough tin mining terrain with some fairly tough vegetation and steep erosion gullies. Had a pretty crap run really - Bryan nearly caught me 2mins early on, then dropped a fair bit at #16 - 35mins was definitely doable. Fortunately (for me) everyone struggled a bit with the terrain though so I ended up doing just enough for the win :o)

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 oroc 280


Middle Course 1 - Splits

Friday Sep 21, 2012 #

1 PM

Orienteering 41:00 [4] 7.0 km (5:51 / km)
shoes: Inov8 oroc 280

Pre-ran the Aus Schools Champs senior boys course at Royal George (expertly planned by Bert and Jan). Nice course in some pretty runnable bushland. Felt a bit heavy but loosened up as it went on. It turned out the boys went a couple of mins quicker than me in the race, which wasn't that surprising.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 oroc 280

Put out a few flags which served as a decent warm down.

Thursday Sep 20, 2012 #

Note
(rest day)

Flew to Tassie after work for the Aus Champs carnival.

Wednesday Sep 19, 2012 #

6 PM

Running intervals 20:00 [5] 5.0 km (4:00 / km)
shoes: Brooks Defyance

10x90secs (30 sec recoveries) on roads from home.

Running warm up/down 26:00 [2] 5.0 km (5:12 / km)
shoes: Brooks Defyance

Tuesday Sep 18, 2012 #

6 PM

Running 46:00 [3] 10.0 km (4:36 / km)
shoes: Brooks Defyance

Bit of a guess - haven't filled in AP for a while.

Monday Sep 17, 2012 #

Note
(rest day)

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