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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running4 1:16:00 9.01(8:26) 14.5(5:14) 145
  Strength & Conditioning1 45:00
  Orienteering2 43:22 3.54(12:15) 5.7(7:36) 190
  Total5 2:44:22 12.55 20.2 335

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Saturday Aug 10 #

11 AM

Orienteering 14:52 [3] 2.5 km (5:57 / km)
shoes: NB Fresh Foam Zante v4

Sprint race at Canberra Girls Grammar school. Short and tricky. Was navigating pretty well, didn't always feel fast but generally pretty smooth. Unfortunately a good result got derailed in the 2nd half. On #17 I got caught out by the running level that turned into the non-running level without any indication on the map - the passageway should really be OOB. I also got stopped by the same confused little girl asking for help twice, once very quickly on #14, the second time for much longer on #22. I also detoured around the unmapped OOB taped area and the OOB grass on that leg and judging by the splits I'm guessing everyone else threaded the needle between the two. Fun race in any case and I was pretty chuffed to be keeping pace with Marty and Tomas.

Running warm up/down 8:30 [3] 1.5 km (5:40 / km)
shoes: NB Fresh Foam Zante v4

Thursday Aug 8 #

12 PM

Running 28:30 [3] 5.7 km (5:00 / km) +40m 4:50 / km
shoes: NB Fresh Foam Zante v4

Easy lap of Black Mtn Peninsula from work. Legs a bit heavy from yesterday's hills but otherwise feeling good.

Wednesday Aug 7 #

4 PM

Orienteering 28:30 [3] 3.2 km (8:54 / km) +190m 6:52 / km
shoes: Inov8 X-Talon 200 (black)

Shadowing at Blue Lightning training at Mt Painter. Got dragged straight up a 100m climb at 25%. Nice little course by Jarrah.
5 PM

Running 28:00 [3] 5.3 km (5:17 / km) +105m 4:48 / km
shoes: NB Fresh Foam Zante v4

A bit more of a jog after.

Tuesday Aug 6 #

1 PM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 45:00 [3]

Back squat 3 x 5 @ 50kg
Military press 3 x 8 @ 15kg
RDL 3 x 5 @ 50kg
Pull-up 3 x 5
Single Leg extension 3 x 8 @ 25kg
Suitcase carry 3 @ 24kg
Single leg RDL 3 x 8 @ 8kg

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