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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bomb

In the 7 days ending Apr 6, 2015:

activity # timemileskm+m
  Orienteering4 3:11:33 16.9(11:20) 27.2(7:03) 715
  Running5 2:32:00
  Yoga1 1:00:00
  Total6 6:43:33 16.9 27.2 715

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Monday Apr 6, 2015 #

Orienteering race 48:40 [5] 7.1 km (6:51 / km) +205m 5:59 / km

Easter day 3. Cold and windy, but a really fun area and cool courses. Started just as a freezing shower came through, but at least I was running then and not standing around. overshot 1 and bounced off the creek behind (which I think a few people did), and then made a parallel error on 3. I think kryso passed me here, and we ran into 4 together from opposite directions. from there we ran in rough contact for the rest of the course. kryso was running a bit faster, but wider and a bit hesitant into controls. pity I wasn't quick enough to pull us both along a bit faster.

Running warm up/down 20:00 [2]

Sunday Apr 5, 2015 #

Orienteering race 1:22:17 [5] 10.8 km (7:37 / km) +275m 6:46 / km

Easter long. disappointing race. I'd hoped for a lot better today given how I finished yesterdays race, but it never really came together.
lost a minute doing a double back on 2 when I second guessed myself, despite being really careful (and would have hit the control perfectly if I'd just kept going), then lost a minute each on 6 and 9 by going over the hill (instead of around), then around (instead of over). 2 more 2 min mistakes (16 and 19), and a big stack on a fence just after the spectator control wrote the run off entirely. very frustrating as a clean run would have given me a decent result, but more annoying that I couldn't control distractions on the course which caused significant irritation and led to big mistakes.

Running warm up/down 30:00 [2]

Saturday Apr 4, 2015 #

Orienteering race 43:09 [5] 5.7 km (7:34 / km) +235m 6:17 / km

Easter middle distance. Had high expectations of the course as Simon was the setter and it didn't disappoint.
I had a bit of a scrappy start through the first section in the hills and ended up too high on three controls which wasted a fair bit of time. got caught by Krystal on the loop through 5-6-7 which was a bit of a kick up the pants. got my shit together then and started hitting the controls a bit better and gradually pulled away from kryso in the second loop... although in the open terrain it was never going to be enough to get the 2mins back.

Running warm up/down 30:00 [2]

Friday Apr 3, 2015 #

Orienteering race 17:27 [5] 3.6 km (4:51 / km)

Easter sprint in Jamestown. Country town sprints aren't usually too interesting, but this was pretty good for genre. Some interesting control picking in scrappy parkland and a good finish in the school. Still a lot of straight out running which I'm not fast enough for.
I took a stack at speed running over a mound of dirt when I caught my foot on some wire and ended up face first in the dirt. got a bit flustered for a while and lost about 30 secs through the next few controls.

Running 40:00 [2]

long warm up to try and ease my hammy out. short warm down.

Wednesday Apr 1, 2015 #

Yoga 1:00:00 [2]

hot yoga. lots of hip stretches and inversions. getting a lot better at forearm balances

Tuesday Mar 31, 2015 #


more chiro. bigger adjustment to upper back. seems pretty good so far. I'm definitely taller.

Running intervals 12:00 [5]

6 x 400 on SMT oval on 2min. nets were out on the goal posts so turns were quite a bit wider than usual. 89, 89, 90, 91, 92, 91.

Running warm up/down 20:00 [2]

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