Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: robw

In the 7 days ending Sep 24, 2006:

activity

time

miles

Running

6:15:00

47.22

(7:56)

76.0

(4:56)

Orienteering

2:03:00

10.94

(11:15)

17.6

(6:59)

Road bike

2:00:00

Total

10:18:00

58.16

93.6

2:55

0:00

» now

Sunday Sep 24, 2006 #

Event: ACT Championships

Orienteering race (ACT Champs) 1:23:00 [4] **** 10.8 km (7:41 / km)
shoes: VJ Panther

4th place and 7min behind Jules who won. I did a lot of mistakes and never really felt in control even towards the end. Nearly all the mistakes where around the control from just rushing a bit and not having good map contact but i struggled to keep good contact on the long legs too. Not a very good effort and i will need to be a lot better to have a chance at the Aus champys in a few weeks. Good to see Jules running so good on his comback race.

Also today must be a record for the shortest lasting pair of real o-shoes i have ever had, only 17hrs of running and the bloody vj panthers fell apart, bugger. I once had a pair of walsh shoes that lasted for only 3 days at the broken hill easter but they werent real o-shoes.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Panther

Didnt warm down it was too cold but i ate a sausage sanga and a coke so that would do the same thing.

C • warm down 2

Saturday Sep 23, 2006 #

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: nike zoom elite 2006

Arvo jog with Al from the jones/bluett luxury apartment. Feeling a bit dead esp when Al started sprinting for the last 20min.

Friday Sep 22, 2006 #

Road bike 2:00:00 [2]

Fri bunch ride round the suburbs, pancakes and coffee afterwards, beautiful morning.

Running intervals 15:00 [5] 5.0 km (3:00 / km)
shoes: Nike zoom elite

Intervals on the gravel roads in black mtn. 2x3min (90sec) 2x90sec (90sec) 4x60sec (60sec) 4x30sec (30sec). I did the last 4 up Aranda hill which was a tough finish.

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike zoom elite

Warming up and down and between the intervals, pretty hot and windy today but i didnt see any snakes.

C • There will be plenty where Troysee is going!!! 1

Thursday Sep 21, 2006 #

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Nike zoom elite

Arvo jog on the pinnacle.

Wednesday Sep 20, 2006 #

Running 50:00 [2] 10.0 km (5:00 / km)
shoes: Nike zoom elite

Morning jog on black mtn with Jase.

Orienteering intervals 40:00 [4] *** 6.8 km (5:53 / km)
shoes: VJ Panther

Night orienteering intervals on campbell park with the cockies. The first cockies training for a long time for me. It was 4 mass start intervals with a short recovery. During the 2nd interval a kangaroo attacked us, it must have been a bit panicked and fired up for breeding season cos i have never seen one do that before. It was really pissed off, growling and chasing us, pretty dangerous really. There are hundreds of kangaroos on this map so it was a bit of a tense training after that.

C • Dangerous area 5

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Panther

Warming up, down and between the intervals for the night training.

Tuesday Sep 19, 2006 #

Running hills 27:00 [5] 5.0 km (5:24 / km)
shoes: Nike zoom elite

Strength intervals on black mountain, 3 x up black mountain on different paths. 1st up the nw spur from the underpass, 2nd up the singletrack from the botanic gdns and 3rd up the singletrack on the sth side from the bottom of pushbike hill, across to the road and up the singletrack to the top. didnt feel great and wasnt running really well but a good session anyway.

9.21, (7.53), 6.40, (10.33), 11.17

C • welcome home 3

Running 1:08:00 [3] 14.0 km (4:51 / km)
shoes: Nike zoom elite

Running over to black mtn and back plus the jog downs, i was feeling really stuffed on the last few km home.

Monday Sep 18, 2006 #

Running 1:10:00 [3] 14.0 km (5:00 / km)
shoes: Nike zoom elite

Thought about running intervals today but i wasnt feeling great when i started running so i just did a steady run on black mtn instead.

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