Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Aug 24, 2008:

activity	#	time	miles		km		+m	load
Orienteering	5	5:59:00	31.07	(11:33)	50.0	(7:11)		153.9
Running	5	1:55:00	13.32	(8:38)	21.44	(5:22)		24.5
Strength and Conditioning	2	20:00						6.0
Total	6	8:14:00	44.39		71.44			184.4

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Saturday Aug 23, 2008 #

Orienteering 20:00 [4] 4.0 km (5:00 / km)

Peter palmer challenges in the thunderstorm. Beat Ralph and Matt. Got beaten by Peter and Hector.

Orienteering 40:00 [3] 2.0 km (20:00 / km)

Ultra sprint in the rockiest area ever, first race was a mare but the second was a pack run with me and Haze within 2 seconds.

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)

Warm up and down in morning and afternoon

Friday Aug 22, 2008 #

Orienteering 40:00 [3] 8.0 km (5:00 / km)

Long legs practise. Used GPS. Two major route choice legs and some slope O so good practise for the long next year. Of the two route choices I had a good route into the first but messed up the early part of the leg by climbing nearly 80m more than others using a different path to get to the same attack into the control. Only lost a minute as I ran well on the high path and hit the control. Second route was good and hit the control pretty well. Slope o was comfortable.

Orienteering 30:00 [4] 5.0 km (6:00 / km)

Middle qualifier practise, Kept steady at the begining but mixed up some lines and started to go to 6 instead of 4, got myself back on track untill I missed 7. Was too low and ran through the re entrant missing the control. Then sped up and technique went a bit to pot but regained control later in the course to have a solid finish. 3rd behind Hector and Matt.

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)

Warm up and down for morning and afternoon.

Thursday Aug 21, 2008 #

Orienteering 32:00 [4] 5.0 km (6:24 / km)

Two sprint trainings in the morning and two races in the afternoon. Was 4th junior in first race as I amended my route choice to avoid a field that i could have gone through but thought looked dodgy. Probably would go through on a competition. 2nd race I was 4th again, Missed control 2 as it was in the wrong place and never punched it then thought bout this for too long and it put me off, wouldnt have been fast enough to beat podge anyway but ohwells.

Strength and Conditioning 10:00 [3]

Olis second core strength sesh. Realised I have no core muscles at all. Need to get me act together on that

Running warm up/down 20:00 [1] 4.0 mi (5:00 / mi)

Run to first training area and warm ups and cool downs through the day.

Wednesday Aug 20, 2008 #

Running tempo 10:00 [5] 3.0 km (3:20 / km)

3km time trial, Went out way too fast, 66 on first lap. Paid for it a bit in the heat but still not too bad. Gives me a target to beat back home. 9.41

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)

Warm up and down for 3k. Really hot so less running and more drills and strides.

Tuesday Aug 19, 2008 #

Orienteering intervals 40:00 [4] 8.0 km (5:00 / km)

Trains on a hillside area. Highest area we went to all week I think. 2nd twice and 1st twice. Felt really assured with my running and navigation.

Orienteering 30:00 [2] 3.0 km (10:00 / km)

Two line courses and a lil bit of course on the most scenic area. Bit knacked from the morning course and took it easy not to burn out.

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)

Warm up and down, morning and afternoon

Monday Aug 18, 2008 #

Orienteering race 42:00 [4] 5.0 km (8:24 / km)

Middle race. Was going strong for most of it but then messed up 15 due to a loss of concentration and didnt regain concentration for next control so ended up losing nearly 4 mins on 16. then was sloppy till the end.

Orienteering 40:00 [3] 5.0 km (8:00 / km)

Talk O with OJ. Went orite. Noticed that he noticed alot more in the terrain and then when I was directing him I needed to add much more detail in.

Strength and Conditioning 10:00 [3]

Olis first Core sesh of the week

Orienteering 45:00 [3] 5.0 km (9:00 / km)

Gaffled course near relay area. Tried pushing it and messed up about halfway round. Simple parrallel error. Gotta make sure you keep good contact in the terrain.

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