Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Eon

In the 7 days ending Dec 9, 2012:

activity	#	time	miles		km		+m
Running	6	6:50:31	47.35	(8:40)	76.21	(5:23)	1895
Orienteering	1	44:35	4.35	(10:15)	7.0	(6:22)	130
Total	6	7:35:06	51.7	(8:48)	83.21	(5:28)	2025

1:48

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» now

Sunday Dec 9, 2012 #

10 AM

Running long 1:48:30 [3] 21.3 km (5:06 / km) +473m 4:35 / km
ahr:154

From home down to where training was on. Then around Lake St George and into Creswick and back to the training.
Pretty happy I didnt have to run the return journey.

Saturday Dec 8, 2012 #

Note

Me and Bun had a quick look around the house for some snakes.
Quickly regretted that decision. Found a mean lookin brown snake down by the dam within about 3mins of looking.. Not a fan!

C • FAAAAAAARK! 1

10 AM

Running warm up/down 25:10 [3] 4.5 km (5:36 / km) +150m 4:48 / km

Running tempo 36:00 [4] 6.0 km (6:00 / km) +150m 5:20 / km

2 x lap of the longer terrain loop @ tempo pace
Struggled around. Was over a minute slower on the second one just trying to keep the heart rate in the zone.
Really hope no one saw me. Probably looked like someone hit me with a bomb

C • i saw you... 1

Running warm up/down 34:03 [3] 6.0 km (5:41 / km) +185m 4:55 / km

THIS was a mish.
Had to walk a couple of times just so I made it home.

Friday Dec 7, 2012 #

5 PM

Running warm up/down 24:13 [3] 4.9 km (4:57 / km) +111m 4:26 / km

Running hills 25:00 [5] 4.4 km (5:41 / km)

12 x 1min up, stumble back down. Rough
Sketching out about snakes all day after I found a mad snake skin down by the dam.

Running warm up/down 27:09 [3] 4.6 km (5:54 / km) +160m 5:02 / km

Thursday Dec 6, 2012 #

12 PM

Running 37:00 [3] 7.3 km (5:04 / km) +240m 4:21 / km

Scouting out some good christmas trees to 'acquire'

C • Liberate* 6

Tuesday Dec 4, 2012 #

9 AM

Running warm up/down 17:26 [3] 3.01 km (5:48 / km) +76m 5:09 / km
ahr:142

Orienteering 25:00 [3] 3.5 km (7:09 / km) +50m 6:40 / km

O intervals on creswick diggings.
First set went ok. Other two were not so good but had parts of nice flow.
http://kartparm.malungsok.se/show_map.php?user=ian...
Found bun at 12 and of course she threw me off.

C • Nice 1

Orienteering 19:35 [3] 3.5 km (5:36 / km) +80m 5:01 / km
ahr:171

Fast middle distanceish course to finish.
Nailed it. Pretty happy with how that went.
Only a few bits that need straightening out.
http://kartparm.malungsok.se/show_map.php?user=ian...

Running warm up/down 35:00 [3] 6.8 km (5:09 / km) +200m 4:29 / km
ahr:158

Ran home from the map.
Forget 4 seasons in one day.. I had four bloody seasons in this one jog home.
8 degrees. Fuck!

Monday Dec 3, 2012 #

5 PM

Running 41:00 [3] 7.4 km (5:32 / km) +150m 5:02 / km
ahr:145

Miff was ampted up to come with me for this.
Her energy lasted about 200m until the front gate.
Tried to show her an echidna hiding but all she did was pretty much roll all over it.

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