Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bertbennett

In the 7 days ending Aug 30, 2016:

activity	#	time	miles		km		+m
Running	5	4:52:52	34.01	(8:37)	54.73	(5:21)	627
Orienteering	3	3:08:47	14.11	(13:23)	22.7	(8:19)	309
Strength n stuff	1	30:00
Netty	1	15:00
Total	8	8:46:39	48.11		77.43		936
[1-5]	7	6:51:57

1:54

0:00

» now

Tuesday Aug 30, 2016 #

Note

3 people entered for SL12 Course 1. Where's all the elites in NSW?

C • Hiding 10

Running intervals (Flyers Tuesday Intervals) 1:15:20 [4] 14.5 km (5:12 / km) +83m 5:03 / km
shoes: Saucony Kinvara 6 (August 2016

Flyers tuesday lunchtime intervals at national park. 12 * 400m. Started out a bit conservative because I probably went a bit hard last week. Intervals were around 73-72 seconds for the first 8 then 70-65 for the last 4 where I took my shoes off. The grass surface is great for intervals. A bit slower than a tartan track but definitely nowhere near as impactful on the body.

I did a more extensive warm-up this week because I think I started a bit cold last week, and also added the few KMs after like I did last week. After these speed sessions I can hardly break 6min/km it's the weirdest feeling.

Monday Aug 29, 2016 #

Note

17 people entered into the M21E Category for the Australian Relay Championships. So It's safe to say the Stingers will be aiming for a top 5 spot.

Realised last night I can't make SL 11 at Boxvale Tramway because I promised my girlfriend I'd go to a charity ball that she's organising. :( Real life getting in the way of orienteering is the worst.

C • Top 5? 4

4 PM

Running (Recovery Mondays) 47:36 [2] 10.54 km (4:31 / km) +50m 4:25 / km
shoes: Saucony Kinvara 6 (August 2016

Recovery run to help the muscles to not feel too stiff for the coming week. Speed session tomorrow, which is always a scary prospect. But probably number 1 on my list of things I need to work on.

Sunday Aug 28, 2016 #

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Salomon Fel-Cross 3 July

Talking with Andrew about how shit tracks are and how cool navigating is n shit

10 AM

Orienteering race (Bogabilla) 43:12 [4] *** 7.68 km (5:38 / km) +140m 5:09 / km
shoes: Salomon Fel-Cross 3 July

Ah shit. I was so keen for a real bush state league after the two sprints yesterday. So I was maybe a bit over-excited for this race at the start which led to issues. The main issue of the day was that in my excitement to get out into the bush and get some good terrain running time going, I ignored the fact that on almost every single leg today, the track option was by far the fastest. Andrew Barnett and I both made the same mistake of not really adjusting route choice to the terrain. The map is so riddled with straight and fast tracks that there's almost no legs that don't have a great track option that destroys the bush option on time.

When comparing splits with Andrew today we highlighted the couple of legs where he took a wide track option and even when I perfectly executed my bush route it was about 30% slower. Sigh. Can't wait for Belanglo weekend. There's tracks on Miner's Despair but they're not very useful if the course is set well!

SchoolsChamps & SL10 Hard 1 - Splits

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.

« Earlier | Later »