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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 7 days ending Dec 16, 2016:

activity # timemileskm+m
  Orienteering5 8:31:25 37.84(13:31) 60.9(8:24) 2207
  Running2 4:17:15 25.91(9:56) 41.7(6:10) 2070
  Total7 12:48:40 63.75(12:03) 102.6(7:30) 4277

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Friday Dec 16, 2016 #

Orienteering race (Camp champs) 1:03:07 [4] **** 7.9 km (7:59 / km) +313m 6:40 / km
ahr:159 max:188 shoes: Icebug Spirit 5 OLX

Wasn't feeling like pushing hard, and was still a tad race rusty. Happy about where my head is atm, looking forward to a week of easy training coaching at junior camp!

Orienteering warm up/down 8:29 [1] 1.4 km (6:04 / km) +59m 5:00 / km
shoes: Icebug Spirit 5 OLX

Thursday Dec 15, 2016 #

Orienteering (Middle sim acheron) 40:04 [4] ***** 5.9 km (6:47 / km) +94m 6:17 / km
shoes: Icebug Spirit 5 OLX

Lost a little time through mistakes (1-2mins). Thick and vague, tricky.

Orienteering warm up/down 13:35 [1] 2.1 km (6:28 / km) +30m 6:02 / km
shoes: Icebug Spirit 5 OLX

Orienteering (Star relay castle hill) 13:18 [5] *** 2.5 km (5:19 / km) +104m 4:24 / km
ahr:149 max:179 shoes: Icebug Spirit 5 OLX

Last training session before camp champs/the finish. Was quick and explosive however put my object in the wrong place so we lost time and came 2nd.

Wednesday Dec 14, 2016 #

Running (Long run sub alpine) 2:07:55 [2] 18.3 km (6:59 / km) +1147m 5:19 / km
ahr:156 max:186 shoes: Icebug Acceleritas5

Saddled a spur of the Craigieburn range. Conversational pace, feeling comfortable

Tuesday Dec 13, 2016 #

Orienteering (Castle hill 1km micros) 33:08 [4] **** 4.6 km (7:12 / km) +150m 6:12 / km
ahr:151 max:187 shoes: Icebug Acceleritas5

3x 1km sprints run at max orienteering speed about 75% intensity.

Orienteering (Route choice hogsback) 1:53:55 [1] ***** 11.4 km (10:00 / km) +550m 8:03 / km
ahr:136 max:185 shoes: Icebug Acceleritas5

Jogging with Thomas. Interesting area, useful session.

Monday Dec 12, 2016 #

Orienteering (Downhills flock hill) 1:37:11 [3] **** 9.8 km (9:55 / km) +663m 7:25 / km
ahr:159 max:194 shoes: Icebug Spirit 5 OLX

Walking the ups and pushing the downs, was freezing up on the Ridge especially when it rained/sleet ed. .

Orienteering (Fine skills, acheron) 1:25:22 [1] ***** 10.2 km (8:22 / km) +204m 7:37 / km
ahr:134 max:187 shoes: Icebug Acceleritas5

Jogging a multi technique training, tricky but good to raise awareness of some holes in my technique.

Sunday Dec 11, 2016 #

Orienteering 43:16 [1] **** 5.1 km (8:29 / km) +40m 8:10 / km
ahr:134 max:164 shoes: Icebug Acceleritas5

Basic skills + technique. A tad rusty bad my focus was good, first session of camp done.

Saturday Dec 10, 2016 #

Running race (West Coaster - 1st!) 1:55:20 [5] 21.1 km (5:28 / km) +883m 4:31 / km
ahr:176 max:192 shoes: Icebug Acceleritas5

Raced the West coaster off road half marathon today and won it, nabbing the course record by 7 seconds in the process! Stuck to my plans from the outset, let the usual over eager people sprint off out the start and then let myself go down the first hill at a comfortable pace. Hit the first up, smashed it up and took the lead pretty much to the end. Ran into some troubles entering o'neill's bay but managed to hold it together and grab the course record with a sprint finish! Winning margin was something like 16 minutes in the end..

Running warm up/down 14:00 [1] 2.3 km (6:05 / km) +40m 5:36 / km
shoes: Icebug Acceleritas5

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