Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bertbennett

In the 7 days ending Aug 27, 2016:

activity

time

miles

Orienteering

3:33:19

15.4

(13:51)

24.79

(8:36)

308

22 /

23c

95%

Running

3:29:10

24.05

(8:42)

38.71

(5:24)

590

Strength n stuff

30:00

Netty

15:00

Total

7:47:29

39.46

63.5

898

22 /

23c

95%

[1-5]

5:52:47

1:54

0:00

» now

Saturday Aug 27, 2016 #

Orienteering race (Park-O) 15:35 [5] ** 3.8 km (4:06 / km) +13m 4:02 / km
shoes: Salomon Fel-Cross 3 July

Park-O state league. Practiced control punching technique. Legs are slow. Need speed.

Orienteering race (Sprint) 15:18 [5] **** 3.5 km (4:22 / km) +32m 4:11 / km
shoes: Mizuno Wave Hitogami 3

Some actual navigation in this course was nice for a change. Just really struggling to get any speed in the legs and I'm struggling to accelerate out of controls. Navigation wise it wasn't too bad. #6 being in the wrong place screwed with me a bit. Got the 3rd place badge for the two combined events. Gotta love a badge.

Running warm up/down 40:00 [1] 5.0 km (8:00 / km)

Race 2 - WSU H1 - Splits

Race 1 - Hard 1 - Splits

Friday Aug 26, 2016 #

Orienteering (Control site checking) 1:54:42 [0] 7.72 km (14:51 / km) +124m 13:45 / km
shoes: Saucony Kinvara 6 (August 2016

Just out at the map checking stuff for the club event. Quite a bit of new stuff to add and old things to take away from the map. Unfortunately a couple of my control sites disappeared or were destroyed. Oh well! The map is actually pretty pleasant to run around which is a nice change from some Newcastle areas.

Thinking about making a "super long" course that takes the long red and adds some loops to make a course around 10km long. I wonder if I'll have any takers.

Thursday Aug 25, 2016 #

Strength n stuff (Rowing Machine 5k + w/u) 30:00 [4]

5k time trial + warmup and down on the rowing machine. Planned on an easy run but it was pretty bleak outside. Decided to use the last day of my trial gym membership. Actually felt pretty good on the rowing machine today apart from my pissweak arms.

C • Do you even lift bro? 2

Netty race 15:00 [2]
shoes: Saucony Kinvara 6 (August 2016

Wednesday Aug 24, 2016 #

6 PM

Running long (Long with HILLS) 1:49:56 [3] 21.69 km (5:04 / km) +494m 4:33 / km
shoes: Saucony Kinvara 6 (August 2016

Well when you tell Alex Massey you want to put a couple hills he certainly takes it to heart. Lots of climb and lots of time, all in the dark and moist streets of Newcastle. Macey was strong today, running well up the hills, of which there were plenty. I myself took the hills steadily, careful to not overdo it after yesterday's hard speed session.

Tuesday Aug 23, 2016 #

Note

I was informed today of the iTrailRun on October the 9th taking place in Glenrock. Finally a trail run in Newcastle, a chance for the orienteers to get out and beat people in a running race! But of course it's $55 for the 16km length. I paid less than that to run in a 6 hour rogaine for God's sake! Great Nosh this year was $28 for the same distance.

I have sent a probing email to the kind people at iRun events asking about possible concession rates. As much as I love supporting charity, I also like eating food; hopefully we can come to an accord.

12 PM

Running intervals (Flyers Intervals + Extra) 59:14 [4] 12.02 km (4:56 / km) +96m 4:44 / km
shoes: Mizuno Wave Hitogami 3

Recently found out there's a group of runners that does speedwork twice a week on an oval really close to me. Brilliant! Decided to give it a shot. The workout was 10 times 500m with 1min recovery. The laps are around the outside of an AFL oval and are 500m, reversing directions every lap which is really good for me.

Then ran to the beach and up the hill and home.

Monday Aug 22, 2016 #

Note
(rest day)

Woow definitely need a rest day today! My legs suddenly feel really really sore so hopefully a day of rest and a slow run on tuesday and then I'll be able to get back into proper training. A huge weekend and I couldn't realistically expect to walk away without some soreness.

C • Better 2

Sunday Aug 21, 2016 #

Orienteering warm up/down (Collecting controls) 25:00 [1] 2.0 km (12:30 / km)
shoes: Salomon Fel-Cross 3 July

10 AM

Orienteering race (NoY 8 Barnsley) 42:44 [4] **** 7.77 km (5:30 / km) +139m 5:03 / km
spiked:22/23c shoes: Salomon Fel-Cross 3 July

Last NoY of the year set by Sally-Anne at Barnsley. Took me a second to get back into orienteering mode after Rogaining. Everything came up so quick on the 1:10000! Pretty smooth and fast out there apart from control #3 where I was a bit left, just not checking my compass properly.

Ended up winning by a few minutes ahead of Alistair George, Rob Vincent and Josh. Really happy with how I'm running at the moment and hopefully I can have a few good results at the Aus Champs.

photo NoY 8 Long Red Quickroute_zpsvh76uzou.jpg

Hard Long - Splits

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