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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: abarn

In the 7 days ending Aug 27, 2016:

activity # timemileskm+m
  Running5 3:50:00 27.34(8:25) 44.0(5:14)
  Rockclimbing1 1:30:00
  Touch Rugby2 1:25:00
  Orienteering1 29:56 4.44(6:45) 7.14(4:12)
  Total7 7:14:56 31.78 51.14

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Saturday Aug 27, 2016 #

Orienteering race 14:59 [5] * 3.64 km (4:07 / km)

NSW Sprint Champs race 1. Park orienteering which was super easy - basically a running race. Axed myself one the last control - covered myself in mud and have a bruised swollen finger. 2 route choice legs, and I think I made the right choices.

Orienteering race 14:57 [5] *** 3.5 km (4:16 / km)

NSW Sprint Champs race 2. Fun race but made some solid errors that really should have been avoided. Definitely felt slower than this morning. Not too disappointed for my first urban sprint in about 3 months. Came second overall for the champs (first this morning, second in the afternoon) behind Shep.

Running 50:00 [3] 8.0 km (6:15 / km)

2x Warm up and cooldown for each race.

10 min warmup jogs, dynamic stretches and run throughs (2-3)

10 min cool downs.

Friday Aug 26, 2016 #

Rockclimbing 1:30:00 [3]

Bouldering session at 9 degrees. Good fun. New set of pinks and I climbed them all. Warmed up on the blue and orange with no falls bar the very first move of the very first climb.

No injuries, didn't push it too hard at the end because of the races tomorrow.

Thursday Aug 25, 2016 #

Running intervals 40:00 [5] 5.0 km (8:00 / km)

Warm up, drills and run throughs.

4x400m - 65, 65, 67, 67
3 (out of 4) x400 - 68, 71, (rest because of the races this weekend), 65.

Didn't go out excessively hard today so felt alright for the later ones. I was tempted to do all 4 of the second set but Wayne thought I should leave something in the tank for the weekend. Probably a good idea.

Warm down and stretches.

NOTE: Had a sore right shin, about 10 centimeters above the ankle. Didn't feel like the place I get shin splits, so probably just knocked it on my bike pedal or something but worth keeping an eye on.

Wednesday Aug 24, 2016 #

Running 20:00 [2] 5.0 km (4:00 / km)

Easy jog around randwick as a recovery and to lighten the load. Felt good.

Tuesday Aug 23, 2016 #

Running hills 45:00 [4] 8.0 km (5:38 / km)

Run to death stairs, first 5-10 mins easy to warm up.

4 reps of death stairs (180m ish) pretty hard, last 2 were mostly 2 at a time.

Reasonably good pace home.

Monday Aug 22, 2016 #

Touch Rugby 40:00 [4]

10 min warm up jog

Touch game in the wet. Lots of fun but for some reason no where near as tiring as usual. I think it's because the team was quick in defence which shut down my long runs, and also that Brooks was back to take a load off in the centres.

No pain in arm, but I remembered to use the theraband before the game. I have however got a sore right shoulder now though (hard to sleep on) and I also took a patch of skin off my back - i think because of the dive late in the second half.

20 min cool down jog

Sunday Aug 21, 2016 #

Running long 1:15:00 [4] 18.0 km (4:10 / km)

Road, track, rock, and beach long run. Really good pace for the road sections! Need a bit more oomph on the hills, but also pretty happy with the off road and beach sections (despite it being dark). Ran out of juice a bit towards the end. Need to get more long runs in like this.

Touch Rugby 45:00 [2]

Touch training in the afternoon. Not very intense compared to usual. Just spent time doing basic drills and more technical stuff. Still a bit of running around but nothing too demanding.

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