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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Apr 8, 2007:

activity # timemileskm+m
  Foot Running6 3:15:39 1.8 2.9
  Orienteering3 2:20:50 16.96(8:18) 27.3(5:10) 740
  Strength & Conditioning1 30:00
  Total6 6:06:29 18.77 30.2 740

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MoTuWeThFrSaSu

Sunday Apr 8, 2007 #

Foot Running warm up/down 10:00 [3]
shoes: Mizuno Wave Elixir

Orienteering race (NOL3 Long) 1:33:00 [4] 17.2 km (5:24 / km) +480m 4:45 / km
ahr:166 max:176 shoes: Silva K120

Thought i ran well today, just a few small misses and got pretty tired. caught AJ with about 15mins to go but struggled just to hang on to him. ended up nearly 10mins behind jules, awesome race by him.

Max EPOC 397ml/kg
VO2 Max 49ml/kg/min
Max training Effect 5.0
C • Jules 1

Saturday Apr 7, 2007 #

Foot Running warm up/down 20:00 [3]
shoes: Mizuno Wave Elixir

Orienteering race (NOL2 Middle) 33:30 [4] 6.7 km (5:00 / km) +165m 4:27 / km
ahr:169 max:178 shoes: Silva K120

Again started a bit rough and never felt in control. made 1 pretty big mistake which cost about 1.5mins plus a couple of small misses. Was about 3.5mins down which was disappointing.

Max EPOC 236ml/kg/min
VO2 Max 49ml/kg/min
Max Training Effect 4.5

Friday Apr 6, 2007 #

Event: Australian Easter Orienteering Carnival
 

Foot Running warm up/down 25:00 [3]
shoes: Mizuno Wave Elixir

Orienteering race (NOL1 Sprint) 14:20 [5] 3.4 km (4:13 / km) +95m 3:42 / km
ahr:172 max:180 shoes: Nike Waffle XC

Ran well, a bit rusty in the beginning, didnt lose too much time but still prob too much. finished well to come in 13secs down on craney.

Thursday Apr 5, 2007 #

Foot Running intervals 33:39 [3]
ahr:121 shoes: Mizuno Wave Elixir

Easy run on trails on Ainslie with 4 x 30secs/2min efforts in the middle.

Wednesday Apr 4, 2007 #

Note

who the f*ck had the stupid idea of putting woc in ukraine? i'm sick of trying to get my visa. they've had my passport for 3 weeks now and today they asked me for more money. i cracked it about their communist waist-high window (its like buying a train ticket trying to talk to them in the embassy) and just stood there standing upright talking to the wall cause i didnt want to bend over. then the consul came outside to talk aussie style - yeah!
C • Ukraine 4

Foot Running warm up/down 42:00 [3]
shoes: Nike Zoom Elite 2

Cruise around north lyneham ridge for warm up, and jog home from southwell park as warm down.

Foot Running intervals (fartlek) 11:00 [4] 2.9 km (3:48 / km)
shoes: Nike Zoom Elite 2

6 x 1min firm efforts with 1min jog recovery on grass at Southwell Park. Feeling ok, hamstrings a bit tight. Had them rude f*ckers at the ukranian embassy firing me up.

Max EPOC 73ml/kg
VO2 Max 46ml/kg/min
Max Training Effect 2.8

Tuesday Apr 3, 2007 #

Note
(rest day)

might go to the red belly black for some espresso instead of training.
C • who told you about my secret t... 2

Monday Apr 2, 2007 #

Foot Running warm up/down 38:00 [3]
shoes: Nike Structure something

Warm up, recovery between ints and warm down.

Foot Running tempo 16:00 [4]
shoes: Nike Structure something

2 x 8mins efforts with a 2.5min jog recovery. Ran the 1st one in the forest on Bruce Ridge and the 2nd on cyclepaths with bwisbey. Actually feeling good. Ate nothing and drank only an espresso before running, sweet as. Ave hr (max): 157 (170) and 164 (176).

Strength & Conditioning 30:00 [3]

Core, stretching and plyometric stuff, no real weights today.

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