Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Jan 27, 2014:

	activity	#	time	miles		km		+m	load
	Teering	4	1:18:45	8.47	(9:18)	13.64	(5:46)	158	52.0
	Core Stability	1	1:00:00						12.0
	Running	5	50:00	4.04	(12:23)	6.5	(7:42)	77	16.6
	Total	6	3:08:45	12.51		20.14		235	80.6
averages - weight:76.7kg

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Monday Jan 27, 2014 #

10 AM

Teering 19:35 [5] **** 4.1 km (4:47 / km) +5m 4:45 / km
weight:77.2kg shoes: ASICS Gel Nimbus 15 grey

Sprint Canberra Race 5, ANU. I can't really see the map well enough while running and its a bit of a problem. Sucked into the trap at 6 (a dead end) - no excuse, should have seen it on the map.

A great series overall. Orienteering is a great sport in that you can be competitive even when you can't train - I was 2-2 versus Blair and he has done 1,229km running(+O) in the last 5 months to my 78km. Thats 56km per week vs. 4km.

Running warm up/down 12:00 [3] 1.5 km (8:00 / km) +2m 7:57 / km
shoes: ASICS Gel Nimbus 15 grey

C • No wonder 3

Day 5 ANU Elite - Splits

Sunday Jan 26, 2014 #

5 PM

Teering race 21:04 [5] **** 3.19 km (6:36 / km) +60m 6:02 / km
shoes: VJ Bold

Remembrance Park, Canberra. A bush sprint with loops, not usually my favourite type, but this was a good one. A bit rocky underfoot, managed to spike all of the controls and get to the third common control with Patrik, my Hagaby runner (off same time). He pulled out another 35 seconds on the last two loops though - I wasn't able to run that fast with steel studs on the bitumen around the War Memorial. Also took a bit of time to spot the line to 15.

Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +60m 6:40 / km
shoes: ASICS Gel Nimbus 15 grey

Day 4 Remembrance Elite B - Splits

Saturday Jan 25, 2014 #

Teering race 22:38 [5] **** 3.8 km (5:57 / km) +75m 5:25 / km
shoes: ASICS Gel Nimbus 15 grey

CSIRO, Black Mountain. Okm 3.0. Well, the termite mound comment I made yesterday came back to bite me today. I was very careful I thought, but missed it by a long way. Lost about 45 seconds and A damp otter caught me. Held on for 2 controls, so got some time back.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: ASICS Gel Nimbus 15 grey

Day 3 CSIRO Elite - Splits

Friday Jan 24, 2014 #

5 PM

Teering race 15:28 [4] 2.54 km (6:05 / km) +18m 5:52 / km
weight:76.2kg shoes: ASICS Gel Nimbus 15 grey

Sprint Canberra at Radford College. Okm 2.2. Spent most of this race very confused and running slow. There were two maps and 4 loops, plus twice back through the assembly area. A fitting end to the confusion was getting to 25 and not picking that was the last control. Didn't see the line connecting 25 to the finish until after I finished - it was very close to the line from 24. Thought it might have been on the other map on the back so turned it over a few times. Eventually worked it out by reading the descriptions.

I really liked this course though, mainly because it was all in the buildings; the setter resisted the temptation to go for the ovals or the termite mound in the bush up the hill.

Pretty careful on the wet stairs and slopes. Also kept checking the map to see what in front of me was passable - lots was but didn't really look it.

Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +10m 7:45 / km
shoes: ASICS Gel Nimbus 15 grey

Day 2 Radford Course 1AA - Splits

Thursday Jan 23, 2014 #

Event: Sprint Canberra

Wednesday Jan 22, 2014 #

Event: Sydney Summer Series #17 - Narrabeen

Running 4:00 [3] 0.5 km (8:00 / km) +5m 7:37 / km
shoes: ASICS Gel Nimbus 15 grey

Running for the train. Lucky it wasnt for the bus - apparantly they can leave up to 2 minutes before the scheduled departure time.

Tuesday Jan 21, 2014 #

Core Stability (Pilates ) 1:00:00 [1]

Including 100 scooters on 1.5 springs. Which is nearly back to pre August. Feet are still sore but improving very slowly.

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