Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 7 days ending Jun 23, 2013:

activity	#	time	miles		km		+m
Running	6	3:26:40	22.13	(9:20)	35.62	(5:48)	548
Walking	1	2:00:00	5.47	(21:57)	8.8	(13:38)	150
Real Orienteering	1	1:06:00	5.34	(12:21)	8.6	(7:40)	170	10 /	14c	71%
Total	8	6:32:40	32.95	(11:55)	53.02	(7:24)	868	10 /	14c	71%

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Sunday Jun 23, 2013 #

10 AM

Walking 2:00:00 [1] 8.8 km (13:38 / km) +150m 12:34 / km
shoes: Saloman silly lace shoes

Placing controls and remapping and green testing etc etc
Time a guess as there was much standing around.

4 PM

Running tempo 41:55 [4] 7.8 km (5:22 / km) +80m 5:07 / km
shoes: Saloman silly lace shoes

Took the run along the creek at what I thought was a reasonable pace... but I was passed by a pram!

Saturday Jun 22, 2013 #

Real Orienteering race (Norfolk Hero) 1:06:00 [3] *** 8.6 km (7:40 / km) +170m 6:59 / km
spiked:10/14c shoes: Saloman silly lace shoes

Norfolk Hero. 7k straight line.
Lovely day to be in the bush.
The non-spikes were
1 Ran to the last control rather than first -
7 It was a map with tracks removed. I assumed i knew where the track was and looked on the wrong side.
13 I'll let the course setter and mapper argue on this one. Course setter wanted these under size rocks on map so asked mapper to add them. Mapper found a different set of under-sized rocks and mapped them instead. Course setter assumed the rocks on the map were the ones he intended. at least I think that is what happened. Took a crowd of us to find the control using an emergent grid search strategy.
14. Of course, I then fluffed the control I visited at the start of the course.

3 PM

Running 23:00 [2] 3.5 km (6:34 / km) +80m 5:54 / km
shoes: Saloman silly lace shoes

Collecting controls. Made the day into a long run, which is good.

Friday Jun 21, 2013 #

12 PM

Running 28:00 [2] 4.7 km (5:57 / km) +30m 5:46 / km
shoes: Saloman silly lace shoes

Thursday Jun 20, 2013 #

12 PM

Running 38:30 [3] 6.9 km (5:35 / km) +15m 5:31 / km
shoes: Saloman silly lace shoes

Epsom Ck at leaden legs pace.

Tuesday Jun 18, 2013 #

12 PM

Running hills 15:49 [4] 2.8 km (5:39 / km) +270m 3:49 / km
shoes: Saloman silly lace shoes

18 Wellsford Hill ascents
The body is a cantankerous contraption. My pace on the hills was a minute a kilometres faster than the same hills last week. I have no explanation.

Running warm up/down 23:05 [2] 3.6 km (6:25 / km)
shoes: Saloman silly lace shoes

Descents and warmup-down.

Monday Jun 17, 2013 #

1 PM

Running 36:21 [3] 6.32 km (5:45 / km) +73m 5:26 / km
shoes: Saloman silly lace shoes

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