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Attackpoint - performance and training tools for orienteering athletes

Training Log: Billenicus

In the last 7 days:

activity # timemileskm+m
  Orienteering3 1:47:36 9.32(11:33) 15.0(7:10)
  Running2 59:34 6.21(9:35) 10.0(5:57)
  Cycling1 59:23 15.73(3:47) 25.31(2:21)
  Total6 3:46:33 31.26(7:15) 50.31(4:30)
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Thursday Dec 3 #

Cycling 59:23 [3] 25.31 km (2:21 / km)

The Whitemans Valley loop ACW
At last a decent day for cycling, albeit with a bit of a northerly. Tried to do the hill again, and not surprisingly it hurt, particularly the last 3-4 minutes. Shoulder / arm got a bit sore thanks to the poor quality of some of the roads.
Pumped the tyres up, so a bit faster this week, but a couple of minutes off what I was doing a couple of months ago.

Wednesday Dec 2 #

Orienteering race 18:06 [3] 2.5 km (7:14 / km)
shoes: Air Pegasus 30 Darker blue

Sprint - Taita Cemetery
Well, it finally happened. Beaten by another family member. About time too.
Running cautiously thanks to the shoulder and then wrenched it quite badly at #12. In a lot of pain and then stopped concentrating. Had been keeping it together until then but was very poor from there to the finish. Poor route choices and then losing track mid leg. A fun race though, and the good part is that my heels seem to have coped with 4 runs in 5 days, though they were a bit sore on Monday and have still been sore in the mornings.

http://obasen.orientering.se/winsplits/online/en/d...

Tuesday Dec 1 #

6 PM

Running 48:34 [3] 8.0 km (6:04 / km)
shoes: Nike Pegasus 35

The longer Totara Park loop CW. Only ran as far as the car park for Birchville Dam. Back sore as usual, but not to a great extent. Actually starting to feel a bit fitter but having to take it gently down hill.
7 PM

Running 11:00 [3] 2.0 km (5:30 / km)
shoes: Air Pegasus 30 Darker blue

Was intending to walk back up Bridge Rd (?), down the river and back, but had to run a reasonable portion of it to get back in time to pick Larissa up.

Sunday Nov 29 #

Orienteering race 57:54 [3] 8.0 km (7:14 / km)
shoes: VJ Falcon

Wellington Champs Long - Hydrabad
Very heavy rain before the event (flooding in several places), that eased up, but still very wet. So glasses a real problem the whole way. Compounded the problem by picking up the 1:10,000 map rather than the 1:7,500. Could read it while the gasses were clear, but that only lasted a very short time after the start. From then on it was all a bit of a struggle. Having to stop to clean the glasses and then read the map, then taking the glasses off to see where I was putting my feet (mostly fairly rough underfoot. Lost about 3 mins 4-5 as a result of those issues (though only missde 5 by a fraction the first time). Then fell over on the way into 5, which was agony. Thereafter taking very long routes around the tracks sp I didn't have to read the map mauch and I was less likely to fall down.

Only a couple of small time losses on 2 and 12 part from 4-5, both due to not being able to read the map when I wanted to.

So, didn't really feel like orienteering and didn't enjoy it much, especially as some of the tracks were very hard on the feet. On a good day, with a 1:7500 map, and without a shoulder injury this would probably have been a lot of fun.

http://obasen.orientering.se/winsplits/online/en/d...

Saturday Nov 28 #

Orienteering race 31:36 [3] 4.5 km (7:01 / km)
shoes: VJ Falcon

Wellilngton Champs - Middle Distance - Foxtangi - 3.4Km
Good fun course on a new area. Not ideal terrain with my dodgy shoulder though - had to avoid anything that smacked of physical battle.
Shoulder was a bit of a worry all the way round, though only relatively minor pain. As such though, it stopped me concentrating properly at times. MOstly fairly good though apart from going off course and not re-correcting 8-9 and having to run a long way along the beach (1.5 mins). Also minor problems 6,7,8 (1 min total).
Felt like hard work physically. Didn't really attempt to race but still felt slow. Surpried to be less than a minute behind Carsten, but he had some issues too.

http://obasen.orientering.se/winsplits/online/en/d...

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