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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Aug 27, 2017:

activity # timemileskm+m
  Orienteering2 3:25:39 17.58(11:42) 28.3(7:16) 118050c
  Running2 1:22:30 9.76(8:27) 15.7(5:15) 440
  Total4 4:48:09 27.34(10:32) 44.0(6:33) 162050c

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Sunday Aug 27, 2017 #

10 AM

Orienteering race 29:40 [5] 6.0 km (4:57 / km) +120m 4:30 / km
ahr:165 shoes: Inov8 X-Claw 275

NOL Galaxy Sprints at Aranda bushlands. Fun race in and out of erosion. I didn't have the legs for this today and, oh, how I hated the run up the hill to the finish into the headwind. Pretty clean and smooth but there were a few hiccups - lost maybe 30s - otherwise it was just speed.

Saturday Aug 26, 2017 #

11 AM

Orienteering race 2:55:59 [5] ***** 22.3 km (7:53 / km) +1060m 6:23 / km
ahr:168 max:180 50c shoes: Inov8 X-Claw 275

NOL Ultralong at the Gib. Finished 9th, well behind Simon's time of 2:14. I didn't come into to this race with any expectation of a result, merely expecting it to be blood hard work, so even though I ran out of gas in the last 20min and dropped a bunch of time and few places, I don't really feel disappointed. I was very happy with my navigation, with just a few small errors within circles, a few slightly bigger ones. Right kneecap got a bit sore early on but did't get any worse, hammy's got fatigued and close to cramping later on, and glutes ached with fatigue on every hill after an hour. The Achilles was good though!

Wednesday Aug 23, 2017 #

9 AM

Running 46:30 [3] 8.7 km (5:21 / km) +245m 4:41 / km
ahr:146 max:172 shoes: Asics DS Trainer 19

Easy run around Stromlo on a mix of fire and single trails. Right hip was a bit unhappy, apparently stirred up by the massage yesterday. Finished with a 1km lap of the XC track in 3.50. Felt easy but was puffing a lot. Visited the house - the wood floors have been installed and various other bits and pieces. Not much more to do!

Monday Aug 21, 2017 #

11 AM

Running 36:00 [3] 7.0 km (5:09 / km) +195m 4:31 / km
ahr:144 max:173 shoes: Asics DynaFlyte

Recovery run around Narrabundah Hill. Started to loosen up and find some running form by the end.

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