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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: -

In the 7 days ending Mar 8, 2009:

activity # timemileskm+m
  Orienteering2 4:22:12 8.26 13.313c
  basket ball1 1:40:00
  Running1 25:00 2.5(10:00) 4.02(6:13)
  stretching1 20:00
  core1 5:00
  Total4 6:52:12 10.76 17.3213c
averages - rhr:43

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MoTuWeThFrSaSu

Sunday Mar 8, 2009 #

Orienteering race 52:12 [4] *** 7.3 km (7:09 / km)
13c shoes: OV twisters

started off good.. catchin people up

watched matt aidan and john go wrong at diff points as i caught em up :L

grayam caught me up but i refused t let him beet me t tha finish.. i got ahead of him at 1 point but he caught me up but i jus got him at the end :D

cant write on map as its still wet (mon) so...

1. (3:02) couldnt find my compass so i borrowed a baseplate and it so long to set and i had to put my glove on again afta picking up the map that i was alredi goin off in the wrong dirrection.. missed control just as i could not see the veg. boundaries

2. (2:46) accros open onto path then onto terrain after path jun. .. found plataeu and into control :)

3. (4:30) NE onto path.. right at path jun. .. contoured.. up re-entrant :)

4. (9:13) NE path thru green.. right a lt green then left thru lt green.. right on main path.. used wood to guide me in

5. (5:56) N thru paths then onto bigger path.. contoured

6. (2:11) contoured

7. (6:03) S to path.. E along along path.. left at 1st jun. ..straight down (it hurt :[ ) between ponds up path.. into control

8. (5:28) up re-entrant to path.. along most of open.. could see clearing so went direct hit wall (aimed off) grayam was catching me up :O

9. (2:44) Along path.. contour (cathing feature re-entrant)

10. (3:07) grayam overtook me coming out of control :'(.. bearing usinfg trees veg. as bouncing features.. beat grayam to control as he went passed it :)

11. (3:00) rough bearin thru open using re-entrant to relocate.. went a sligght bit too high but came down :).. kept my lead until going thru bramble where he barged me out the way :'(

12. (1:39) brearing + using open t guide me in

13. (0:58) jus behind grayam.. bearing + using brambles and gullys t guide me in :)

finish. (0:35) ran in general direction using forest edge :).. just got grayam right at the end :):):)

Orienteering warm up/down 30:00 [3]
shoes: OV twisters

cold!!

Saturday Mar 7, 2009 #

Orienteering 3:00:00 [4] **** 6.0 km (30:00 / km)
shoes: OV twisters

NWJS!!

knees and feet were bad so i cudnt do all coarses at tha pace i wanted to but i did most :)

i realised i need to do tons more hill reps

Wednesday Mar 4, 2009 #

Running 25:00 [5] 2.5 mi (10:00 / mi)
rhr:43 shoes: Reebok running shoes

tried t find out my max hr

ran t walton gadens but ma earphones wehere bangin against the strap so i sed i was 240 so i had t restart it n it took a day and age!!

on the way back i was doin 60m sprints with bowts 10m running in between.. but ma starp wasnt tight enuff so i was like 120 at flat out so i had t go back agin!!!!!!!!!!!!!!!!!!!

was so nakered comin back but managed t get it t 209 :)

Tuesday Mar 3, 2009 #

basket ball 1:40:00 [4]

core 5:00 [5]

stretching 20:00 [1]

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