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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Liam Dufty

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Orienteering4 4:44:15 19.84(14:20) 31.93(8:54) 77275.6
  Running4 2:12:40 17.44(7:36) 28.07(4:44) 10048.7
  Tennis1 2:00:0042.0
  Total9 8:56:55 37.29 60.01 872166.3
  [1-5]9 8:19:44

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MoTuWeThFrSaSu

Sunday Jun 9 #

8 AM

Orienteering 2:32:41 intensity: (34:26 @0) + (54:06 @1) + (52:24 @2) + (10:23 @3) + (1:22 @4) 12.94 km (11:48 / km) +427m 10:08 / km
ahr:115 max:167 shoes: Tarkine Trail Devils

Coaching at Jorgensen Park. Put out tapes with Craig first and got absolutely soaked. Ran around the line course coaching Eli and then again making sure he didn't go too far off course when he did it backwards. Shadowed Eli around Riley's description exercise as well which he did much better than the line course. Then shadowed Chris around the contours training which he ran very fast for running through steep terrain in the rain with a broken arm.

Saturday Jun 8 #

7 AM

Running 10:21 intensity: (18 @0) + (1:34 @1) + (7:01 @2) + (1:28 @3) 1.91 km (5:25 / km) +7m 5:20 / km
ahr:127 max:145 shoes: Saucony Ride

Warm up.

Running 19:49 intensity: (19 @0) + (10 @1) + (17 @2) + (2:17 @3) + (15:29 @4) + (1:17 @5) 5.02 km (3:57 / km) +55m 3:45 / km
ahr:169 max:183 shoes: Saucony Ride

Claisebrook Parkrun. Paced Craig to his first sub 20 since 2018 - 19:46 official time today. Successful outing for the family with Rachel pacing Amy to a PB of 24:52, improved from 26:11 just earlier this year.
12 PM

Orienteering 52:05 intensity: (22 @0) + (6:01 @1) + (17:12 @2) + (24:13 @3) + (4:06 @4) + (11 @5) 5.92 km (8:48 / km) +202m 7:31 / km
ahr:140 max:184 shoes: Salomon Grippier

Training at Jorgensen Park before the coaches workshop. A couple silly mistakes and had a bit of trouble reading detail as the way Jorgensen Park is mapped doesn't mix well with lower quality printing. Fun racing Oliver on the first few short downhill courses. New shoes were definitely not suitable for bush orienteering, not enough support around the ankle and a bit too narrow.

Friday Jun 7 #

Tennis 2:00:00 [3]

Hit with Alastair and his friend from uni.

Thursday Jun 6 #

6 AM

Running 43:43 intensity: (18 @0) + (46 @1) + (7:00 @2) + (16:11 @3) + (7:59 @4) + (11:29 @5) 9.96 km (4:23 / km) +39m 4:18 / km
ahr:159 max:185 shoes: Nike Vaporfly Next% 2

Threshold session at Lake Monger.
12min wu
6*(30s on/30s float) - around 5k pace for efforts
6min - @3:48/km
2min float
6min - @3:44/km
12min cd
4 PM

Orienteering 21:27 intensity: (13 @0) + (2:02 @1) + (10:13 @2) + (8:08 @3) + (51 @4) 3.22 km (6:39 / km)
ahr:137 max:161 shoes: Saucony Ride

Jog over to Veronika's training and back plus a few sprints. Supposed to be drawing courses on maps from Finland but was too wet to draw anything without the maps disintegrating.

Wednesday Jun 5 #

5 PM

Running 30:07 intensity: (24 @0) + (22 @1) + (7:49 @2) + (20:42 @3) + (50 @4) 6.13 km (4:55 / km)
ahr:143 max:161 shoes: Saucony Ride

Easy to UWA and back.

Tuesday Jun 4 #

8 PM

Running 28:40 intensity: (26 @0) + (41 @1) + (23:52 @2) + (3:41 @3) 5.05 km (5:40 / km)
ahr:133 max:146 shoes: Saucony Ride

Jog down through UWA and back with Amy.

Monday Jun 3 #

9 AM

Orienteering 58:02 intensity: (25 @0) + (1:22 @1) + (6:46 @2) + (4:31 @3) + (21:05 @4) + (23:53 @5) 9.85 km (5:54 / km) +143m 5:30 / km
ahr:168 max:185 shoes: Salomon Orienteering Shoes

WA Classic at Dryandra Day 2. Wasn't super accurate with bearings through the first couple controls so wasn't very confident on approach but was close enough to see the flag for both. I think I was lining my compass up with the edge of the map rather than north lines on #4 so I kept drifting to the right but corrected to match the direction of the slope and came around from the right. Lost 1min here. Jiri caught me (4min) at #5 and went flying away out of sight on the way to #6 while I caught John (4min). Went a bit far wide on #12 trying to find a good line through the thick bush and lost maybe 30s. Dropped John on the way to #13 and caught Graham and Kellie. Got #14 ok but was starting to feel very tired at this point so was dragging my feet a bit on the last few legs. Ended up only 42s behind Craig, will get him soon.

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