Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Jan 13, 2013:

activity	#	time	miles		km		+m
Orienteering	5	5:33:38	20.14		32.42		1250
Running	4	1:40:00	9.94	(10:04)	16.0	(6:15)
Total	5	7:13:38	30.09		48.42		1250

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Sunday Jan 13, 2013 #

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 (Pair 2)

Shirt warm up as it was pretty hot.

Orienteering race 47:40 [3]
shoes: Inov8 X-Talon 212 (Pair 2)

Mass start on the Slump. Started out at the front, punched #1 in 2nd behind Erik the hit the lead at #2, got pretty pissed off with the map at 6/7 where there was no forest to be seen. Was still in the leading group at 8 but heat was getting to me and felt really dizzy when I tried to push up the hill out of the control. Decided to pull the pin there and walked the rest with Brodie who looked like he was about to callapse as well.

Good fun watching the Chasing start afterwards though.

Event 7 - Course 2 - Splits

Saturday Jan 12, 2013 #

Orienteering race 1:13:30 [3] 6.7 km (10:58 / km) +320m 8:51 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Warm down 1 Smedley. Pretty tired so just took this one easy. A few mistakes and a few bad routes but pretty clean all up, came 3rd behind Erik and Brodie who raced it.

Event 2 2 - Splits

Friday Jan 11, 2013 #

Running warm up/down 35:00 [3] 6.0 km (5:50 / km)
shoes: Inov8 X-Talon 212 (Pair 2)

Long warm up. Warm down with Henry and Brodie.

Orienteering race 38:55 [5] 6.0 km (6:29 / km) +170m 5:41 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Oceania Relay. Ran in the challenge team with Cameron and Liam. I ran 3rd after Liam about 5min down on Olle but ahead of Brodie. Started well but heat started getting to me and slowed down alot on the second half of the course, only made a few small mistakes but the map was fast and courses were easy. Came back and found out Liam took the wrong map so we were Dsq'd.

Thursday Jan 10, 2013 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 212 (Pair 2)

Orienteering race 1:30:07 [5] 9.6 km (9:23 / km) +475m 7:32 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Oceania Long. Wasn't feeling it before this race, to hot for one thing and legs a bit sore from the sprint. Was good through the fist loop (to 5) only losing 20sec at 2. Had a messy exit from 5 and then went 5 contours to high on six which didn't help, still felt like I was in contention at 7. Took the straight route to 8 which probably cost me 3:00 compared to going around the road as I was really struggling to run well on the hills. Took my leppin at 9 but lost more time at 10 and 11 in the green, got 12 pretty good but lost focus and stuffed 13 losing another 2min, alright from here to the finish but already to far back. Came 9th, bit disapointing. Really need to do more long hard stuff and maybe sacrifice some track work for more hill reps as I was walking the hills but still able to put pace on along the road, also really struggle to run hard for that amount of time.

Orienteering 35:00 [2] 4.0 km (8:45 / km) +80m 7:57 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Control collecting

Long Champs - 2 - Splits

Wednesday Jan 9, 2013 #

Note
(rest day)

Tuesday Jan 8, 2013 #

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 X-Talon 212

Orienteering race 18:26 [5] 2.12 km (8:42 / km) +105m 6:58 / km
shoes: Inov8 X-Talon 212

Oceania Sprint. Stuffed this so bad, did a 180 error at the start triangle and ran down the wrong track, by the time I worked it out and got back to the start triangle BJ was starting so had already lost a minute. Went alright through the forest but stuffed up 5 badly losing another minute or more. Went hard around the last part of the course and made up some time to pull myself into 4th, not to bad a result but a shocking run.

Orienteering 30:00 [2] 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Inov8 X-Talon 212

Control collecting in the forested part of the map.

Sprint Champs - C3 - Splits

Monday Jan 7, 2013 #

Note
(rest day)

Watching sprint Qual in Wellington.

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