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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 7 days ending Mar 1, 2009:

activity # timemileskm+m
  Running6 4:19:47 25.79(10:04) 41.51(6:15) 560
  Real Orienteering1 1:02:30 5.59(11:11) 9.0(6:57) 22018 /18c100%
  Pseud-O1 57:00 6.41(8:53) 10.32(5:31) 7517 /17c100%
  Total6 6:19:17 37.8(10:02) 60.83(6:14) 85535 /35c100%
averages - weight:79.8kg

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MoTuWeThFrSaSu

Sunday Mar 1, 2009 #

Running warm up/down 5:00 [4] 0.8 km (6:15 / km) +10m 5:53 / km
weight:79.6kg shoes: Brookes Adreno-things

Arranged to meet Obewan at No. 7 at 8.00am. He wasn't there. After 10 minutes i went for a gentle run back to the entrance gate. Turned and returned on the running path next to the entrance road. In comes Obewan at a good pace, pulls into the car park 200 metres ahead, hops out of the car and starts to run off to catch me.. assuming I have already started the run. I'm 200 metres behind him and he isn't hearing my calls. So the warm up becomes a sprint, and the heart rate goes from a leisurely 125 to 175 in a very short time. Managed to get into ear shot. Situation recovered.

Running long 1:30:22 [3] 13.22 km (6:50 / km) +330m 6:05 / km
shoes: Brookes Adreno-things

From No 7 up to the top of Mount Herbert and back. Good views (it is the highest point of land around Bendigo), but not nearly as nice as the Marne circuit.
Achilles is telling me tommorrow is a rest day.

Saturday Feb 28, 2009 #

Running 35:00 [2] 5.7 km (6:08 / km) +100m 5:39 / km
shoes: Brookes Adreno-things

Assisting at the novice event. Combined shadowing with hill repetition (up and down until they arrive at the nearby control) and control retrieval.

Real Orienteering race (Diamond Hill) 1:02:30 [3] *** 9.0 km (6:57 / km) +220m 6:11 / km
ahr:139 spiked:18/18c weight:80kg shoes: Brookes Adreno-things

Straight to the scatter O after the novice series. Due to the slow group I was shadowing, this was a tight schedule. The scatter-O was on Diamond Hill. It was cool enough to be safe, but too warm to be pleasant. I very quickly decied that this mass-start sprint idea had hairs on it, and slowed down for the rest of the course. Turns out many other made the same decision.,

Friday Feb 27, 2009 #

Running 31:14 [3] 5.44 km (5:44 / km) +70m 5:24 / km
ahr:125 max:143 shoes: Brookes Adreno-things

Wednesday Feb 25, 2009 #

Running warm up/down 10:00 [2] 1.7 km (5:53 / km)
shoes: Brookes Adreno-things

Pseud-O race 57:00 [4] * 10.32 km (5:31 / km) +75m 5:20 / km
ahr:150 max:170 spiked:17/17c shoes: Brookes Adreno-things

Good fun for Pseud-O. Quite a few controls were off the streets and in the more interesting terrain. Kept the heart rate up! Almost exactly the same speed as last week. One second per k slower. Probably because I slowed down towards the end as I had 3 minutes up my sleeve. Missed 3 controls and one was gettable, I just fogot to take the turn for it.

Tuesday Feb 24, 2009 #

Running 48:11 [3] 8.2 km (5:53 / km) +50m 5:42 / km
ahr:131 max:144 shoes: Brookes Adreno-things

Run with Jools after work. Quite a novelty to run in the evening this summer.

Monday Feb 23, 2009 #

Running 40:00 [2] * 6.45 km (6:12 / km)
ahr:118 max:131 weight:79.8kg shoes: Brookes Adreno-things

More map checking on Crusoe heights. Not much more to do....

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