Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Oct 3, 2011:

activity	#	time	miles	km	+m
Foot Running	5	2:41:00
Orienteering	3	2:41:00	11.18	18.0	720
Cycling (Commuter)	3	1:05:00
Total	8	6:27:00	11.18	18.0	720

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Monday Oct 3, 2011 #

Note
(rest day)

feeling terrible, too sick to do anything but drive home. short walk in the morning with jo and roy on the gorge walk in yack.

Sunday Oct 2, 2011 #

12 PM

Orienteering race (Oceania Middle) 37:00 [5] ***** 5.0 km (7:24 / km) +125m 6:35 / km
ahr:165 max:185 shoes: Inov8 Xtalon 212 (2)

what an awesome race, definitely lived up to it's much hyped potential! unfortunately again i felt absolutely terrible, and again decided to forget about it and focus on the technical side. made a few small errors but how can you run a race on an area like that without missing anything. went a bit wayward on the "long" leg and spent a bit of time standing still working things out before i made any big mistakes. couldn't believe it when i came to the last control, it felt like i'd been running for about 10 minutes - time flies when you're having fun! and concentrating... pretty happy to come out of the forest in the lead too.

EPOC 212ml/kg
TE 4.3

Foot Running warm up/down 20:00 [2]
shoes: Inov8 Xtalon 212 (2)

some warming up on the model map, found myself thinking this aint so bad... then i realised i was reading the 1:7500 version.

Saturday Oct 1, 2011 #

Event: Oceania Long & Middle Distance Champs

1 PM

Orienteering race (Oceania Long) 1:35:00 [4] ***** 13.0 km (7:18 / km) +595m 5:57 / km
ahr:158 max:175 shoes: Inov8 Xtalon 212 (2)

ran this fairly conservatively, wanted to be clean with the orienteering but also wasn't sure of making the distance. pretty much achieved the first, one of the best technical races i've had in a long time. only lost maybe 30 seconds in total on the course, just one or two controls with a little bit of messing around in the circle. really didn't feel good physically but kept the pace pretty consistent, just not fast. had toph with me for maybe the 2nd half of the first loop, he kept dropping off on the clmibs but wuold straight away pull it back on the descents or when i slowed down being real careful into the controls. not sure of my route choices, ran straight to everything.

enjoyed the race - great area, good course plus all the gps and big screen etc, just disappointed to get sick...

EPOC 222ml/kg
TE 4.4

Foot Running warm up/down 20:00 [2]
shoes: Inov8 Xtalon 212 (2)

Course 1 - Splits

Friday Sep 30, 2011 #

6 AM

Foot Running 37:00 [3]
(sick) shoes: Asics GEL-1150

easy (early!) run in to work. did 4 x 30secs efforts with 2min jog recovery somewhere in the middle. feel like i'm just about sick.

12 PM

Cycling (Commuter) 20:00 [3]
shoes: SH-M120B

ride home from work.

Thursday Sep 29, 2011 #

8 AM

Foot Running warm up/down 34:00 [3]
shoes: Adidas Swoop

before and after the tech session on the run to work. cold, windy and raining. brrrr.

Orienteering 29:00 [4]
ahr:145 max:163 shoes: Adidas Swoop

technical session around the bottom of mount ainslie on the run in to work, about 50 "controls" in 5km or so (1:5000 map). ran some bits hard and some bits easier, kinda like a fartlek session. trying to get some flow going, worked ok.

EPOC 87ml/kg
TE 3.1

Wednesday Sep 28, 2011 #

8 AM

Cycling (Commuter) 20:00 [3]
shoes: SH-M120B

in to work... call this a rest day.

Tuesday Sep 27, 2011 #

6 AM

Foot Running warm up/down 30:00 [3]
ahr:135 shoes: Brooks Adrenaline GTS

before and after the ints on the way in to work.

Foot Running intervals (Monagetti) 20:00 [4]
ahr:157 max:172 shoes: Brooks Adrenaline GTS

tried out a bit of voodoo on Steve Monagetti.

EPOC 125ml/kg
TE 3.5

4 PM

Cycling (Commuter) 25:00 [3]
shoes: SH-M120B

home from work. picked up roy at wattle on the way.

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