Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fell

In the 7 days ending May 13, 2007:

activity	#	time	miles	km	+m
Run	3	2:26:49	18.11	29.14	770
Orienteering	4	2:01:23	11.04	17.77	710
Bike	3	2:00:00
core	2	54:00
Total	6	7:22:12	29.15	46.91	1480

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Sunday May 13, 2007 #

Orienteering 25:00 [3] **** 5.89 km (4:15 / km) +180m 3:41 / km
shoes: Mizuno Wave Rider 7

6km sprint on ANU, made a few errors. took it pretty easily.
gps says there was over 180m of climb. don't think I ran up that many stairs though.

C • GPS and short climbs 2

Note

I think I can add Matt Parton to the list of elites. he wasn't really training, but he was walking toward a sporting event.

Saturday May 12, 2007 #

Run warm up/down (glendale) 16:22 [3] *** 2.25 km (7:16 / km) +300m 4:22 / km
ahr:156 max:165 shoes: VJ twisters

C • (Rb-r)’[R(X’X)^(-1).R’]^(-1).(Rb-r)/(σ^2) 5

Orienteering (Glendale) 20:21 [3] **** 3.36 km (6:03 / km) +203m 4:39 / km
ahr:178 max:191 shoes: VJ twisters

Training with the girls.

Orienteering (Glendale) 14:18 [3] **** 2.51 km (5:42 / km) +176m 4:13 / km
ahr:169 max:187 shoes: VJ twisters

had to bring in Naysmith's rule for this one. (10% descent)

Bike 30:00 [2]

Orienteering 13:28 [3] **** 3.12 km (4:19 / km) +69m 3:53 / km
ahr:169 max:181 shoes: Mizuno Wave Rider 7

Another sprint course. ANU at night.

Friday May 11, 2007 #

Run long 1:12:38 [3] 15.93 km (4:34 / km) +300m 4:10 / km
ahr:169 max:192 shoes: Mizuno Wave Rider 7

around the shore; was intending to run to mount ainslie but got my canberra geography wrong and ended up in a place called Mount Pleasant.
Then it started to get dark so I had to run back; picked up the pace after civic.

core (core) 30:00 [3]

Orienteering 14:16 [3] **** 2.89 km (4:56 / km) +82m 4:19 / km
ahr:172 max:190 shoes: Mizuno Wave Rider 7

sprint course on ANU at night, took it a bit easy.

Thursday May 10, 2007 #

Bike 40:00 [3]

Wednesday May 9, 2007 #

Bike 30:00 [3]

to the event. got lost.
my plan was to ride toward Bruce Ridge and inevitably find the start location. ended up at the top end and had to ask a competitor which way. nice bloke, even showed me on his map.

Orienteering race (Bruce Ridge) 34:00 [3]
shoes: Mizuno Wave Rider 7

took it really easily.
jogged around the steeper first section then loped over the ridge for the second half.
felt good to find some thicker forest, (this is the one behind canberra motor village) most enjoyable. was a bit tough for a moderate course.

Bike 20:00 [3]

the scenic route back down the hill to uni.

Note

went to my new coach's "place where rich poof's live". got some tips. am feeling very enthusiastic / optimistic for the next few weeks.
must have been the coffee.

Note

elite sightings whilst training so far:
Rob W (black mountain)
Kerryn R (running at uni)
Matt Crane (riding around the lake)
Jo Allison (riding to uni)
Andy Hogg (atleast an Andy Hogg shaped blur wearing a canberra cockatoos top running through the carpark under my window)
and the old guy that everyone says is really fast (black mountain

a few more to go.

C • Celebrity spotting 6

core (core) 24:00 [3]

Tuesday May 8, 2007 #

Run warm up/down 10:00 [2]
shoes: Mizuno Wave Rider 7

Add Jo Allison to my list of elites seen whilst training

Run intervals (200m on off) 8:00 [4] 2.0 km (4:00 / km) +70m 3:24 / km
ahr:169 max:186 shoes: Mizuno Wave Rider 7

Run (slow) 39:49 [3] 8.96 km (4:27 / km) +100m 4:13 / km
shoes: Mizuno Wave Rider 7

Sullivan's Creek particularly stinky tonight.

Monday May 7, 2007 #

Note

today was my recovery ride day, but felt dead after the weekend and the drive. went to my morning lectures and went shopping, decided to have a POWERNAP, but slept till dinner time.

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