Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Dec 29, 2011:

activity	#	time	miles		km		+m
Foot Running	5	3:35:00	21.13		34.0		660
Orienteering	4	2:20:20	16.22	(8:39)	26.1	(5:23)	490
Total	6	5:55:20	37.34		60.1		1150

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Thursday Dec 29, 2011 #

9 AM

Foot Running warm up/down 5:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race (Xmas 5 Days Day 3) 48:20 [4] 7.6 km (6:22 / km) +195m 5:38 / km
shoes: Inov8 Xtalon 212 (2)

good course this with some tricky orienteering and a butterfly thrown into the mix. made some mistakes but nothing too big, still just not holding my direction real well. ran ok when i wasn't making mistakes though. fun orienteering in the erosion gullies like yesterday. finished about 3.5 mins ahead of Massey.

Hard 1 Day3 - Splits

Wednesday Dec 28, 2011 #

9 AM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race (Xmas 5 Days Day 2) 30:30 [4] 5.5 km (5:33 / km) +75m 5:11 / km
shoes: Inov8 Xtalon 212 (2)

middle distance, great course on an awesome area. lots of tricky erosion details and some good running mixed in with some greener low vis and tough running sections. didn't get the first 5 controls real well, made lots of small mistakes (bigger one on 5) but then settled into it ok. got my revenge on BigD today, about 3 mins ahead.

Hard 1 Day 2 - Splits

Tuesday Dec 27, 2011 #

4 PM

Foot Running warm up/down 15:00 [3]
shoes: Brooks Adrenaline GTS

Orienteering race (Xmas 5 Days Day 1) 25:30 [4] 6.0 km (4:15 / km) +50m 4:05 / km
shoes: Brooks Adrenaline GTS

double bunger sprint at the uni in ourimbah. felt pretty sluggish and made some mistakes, although i'm gonna claim i wasn't responsible for one of them, as an explanation i'll quote the controller, "oh we didn't think anyone would go that way". lots of green and some deep water on that leg! i lost about 40 seconds there, BigD went the same way but got through ok, he got me by about 20 seconds in the end.

C • lots of green and some deep water 2

Hard 1A Day 1 - Splits

Monday Dec 26, 2011 #

6 PM

Foot Running 30:00 [3] 6.0 km (5:00 / km) +130m 4:31 / km
shoes: Brooks Adrenaline GTS

easy run from mums in the royal np.

Sunday Dec 25, 2011 #

9 AM

Foot Running 1:15:00 [3] 14.0 km (5:21 / km) +265m 4:54 / km
shoes: Brooks Adrenaline GTS

cruised around the old favourites in the royal national park. started out with jo but ran most of it on my own.

Foot Running 1:15:00 [3] 14.0 km (5:21 / km) +265m 4:54 / km
shoes: Brooks Adrenaline GTS

cruised around the old favourites in the royal national park. started out with jo but ran most of it on my own.

Saturday Dec 24, 2011 #

4 PM

Orienteering 36:00 [3] 7.0 km (5:09 / km) +170m 4:35 / km
shoes: Brooks Adrenaline GTS

run around the royal national park from mums. ran back quick when i heard the fire trucks taking santa around graysies to celebrate his birthday. didn't make it back on time.

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