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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Unsquashable

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running5 2:48:24 14.21(11:51) 22.88(7:22) 1020
  Strength & Conditioning2 1:42:21
  Squash1 1:07:20 1.58(42:31) 2.55(26:25)
  Rockclimbing1 57:58
  Tennis 1 49:17 0.98(50:06) 1.58(31:08)
  Walking1 47:37 2.08(22:55) 3.34(14:15) 221
  Orienteering2 46:23 5.18(8:57) 8.33(5:34) 13828 /28c100%
  Total13 8:59:20 24.04 38.69 138028 /28c100%

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

10 AM

Running 9:22 intensity: (1:42 @1) + (4:32 @2) + (3:00 @3) + (8 @4) 1.75 km (5:21 / km) +26m 4:59 / km
ahr:131 max:162 shoes: Altra The One 2.5

W/U
11 AM

Orienteering 21:35 intensity: (34 @1) + (21 @2) + (18 @3) + (4:44 @4) + (15:38 @5) **** 4.3 km (5:01 / km) +72m 4:38 / km
ahr:176 max:201 shoes: Altra The One 2.5

NSW Sprint Champs

4th M20, 10th overall in Hard

Glutes super tired from squash so had no expectations on running fast but wanted to make as few errors as possible...which i think i did well. Took a bit to get into the map but decent first half. Smashed it around the oval/crowd bits when i heard them say "1 sec behind leader" (or something like that). 201 max HR here too.

Was coming 2nd until 23 where i ran past it. Toby didn't catch up to me starting 2mins behind, 10 sec down on Alastair and ahead of Aidan so really happy with that. Regular sat o series has helped massively and easily got the leg speed to beat those guys just more specific practice needed. Probably my best sprint run to date. Really enjoyed it too!

Errors:
Ran an indirect route to 3 (5 sec)
Confused at 9 (15 sec)
Took a detour to 12 (20 sec)
Ran past 23 then down the stair and back up (30 sec)
Hesitated at 25 (10 sec)
12 PM

Running 50:56 intensity: (26 @1) + (10:11 @2) + (32:01 @3) + (8:05 @4) + (13 @5) 7.68 km (6:38 / km) +210m 5:50 / km
ahr:148 max:171 shoes: Altra The One 2.5

W/D back to college via trails with Bart. Decided to ditch the long run idea as was pushing time, feeling dehydrated and wanted lunch before it closed. Legs also very heavy from squash. Downed 3 massive plates of pasta while dripping in sweat.

Saturday Nov 18, 2017 #

9 AM

Orienteering 24:48 intensity: (35 @1) + (20 @2) + (3:03 @3) + (8:50 @4) + (12:00 @5) *** 4.03 km (6:09 / km) +66m 5:41 / km
ahr:167 max:190 spiked:28/28c shoes: Altra The One 2.5

Saturday Orienteering Series - Knox Grammar School

Fun course with some tricky sections. Went out of bounds running across the oval a few times. Oops. Ran decently well.

Errors:
Turned too early at 8 (15 sec)
Went a long way to 11 (45 sec)
Wrong staircase at 12 (30 sec)
Went to fence corner at 16then decided to not jump it (out of bounds) and ran around (30 sec)
Confused at 23 (15 sec)
Ran past 28 turn off (30sec)
11 AM

Running 7:30 intensity: (18 @1) + (1:43 @2) + (5:23 @3) + (6 @4) 1.42 km (5:18 / km) +28m 4:49 / km
ahr:143 max:160 shoes: Asics Gel Rocket (Squash No.2)

Run to squash
12 PM

Squash 1:07:20 intensity: (8:09 @2) + (8:15 @3) + (11:19 @4) + (39:37 @5) 2.55 km (26:25 / km)
ahr:112 max:175 shoes: Asics Gel Rocket (Squash No.2)

RH Mac Uni Showdowns
Lost 3-2 15-13 in the 5th vs NA 320

1st game - moving the ball around ok. Just a few too many crosscourts.
2nd game - rallying well but down 11-14 got it back to 14-14 then both of us had game balls. Lots of hustling but clutched it 18-16
3rd game - lost concentration at the start with too many loose shots and ankle a bit sore 11-3
4th game - better squash and good rallies. Banged knee going for a dive at 10-8 but managed to squeeze it 15-13
5th game - lots of good squash. He twisted his ankle at 6-8 followed by injury time. Got it back to 10-8 then 13-13. Couldn't quite close it out. Happy either way, played good for no squash in a while.

Friday Nov 17, 2017 #

9 AM

Rockclimbing 57:58 intensity: (20:00 @2) + (20:00 @3) + (10:00 @4) + (7:58 @5)
shoes: Altra Lone Peak 3.0 (Yellow)

Bouldering at ClimbFit with a mate from college. Got asked if I wanted to move in to a place at Wollstonecraft next year which is very tempting. Good price, near trails and close to ClimbFit...

Thursday Nov 16, 2017 #

11 AM

Tennis 49:17 intensity: (44:18 @1) + (3:57 @2) + (1:02 @3) 1.58 km (31:08 / km)
ahr:99 max:143 shoes: Altra Lone Peak 3.0 (Yellow)

6-2 vs Ben
12 PM

Running 25:44 intensity: (1:20 @1) + (11:39 @2) + (10:19 @3) + (1:44 @4) + (42 @5) 4.01 km (6:25 / km) +210m 5:05 / km
ahr:139 max:178 shoes: Altra Lone Peak 3.0 (Yellow)

Taking the drone for a spin (then discovering it's illegal in National Parks). Up to Birrawana Trail with Ben getting Socialgaine flashback of having a 'runner's high' here. Fun descending but ankle still sketchy to go all out.

Wednesday Nov 15, 2017 #

10 AM

Running 1:14:52 intensity: (24:22 @1) + (21:09 @2) + (22:40 @3) + (3:08 @4) + (3:33 @5) 8.02 km (9:20 / km) +547m 6:57 / km
ahr:129 max:184 shoes: Altra Lone Peak 3.0 (Yellow)

Told myself I wouldn't run until the weekend. Oops. Too much energy. 4 x easy Ethan's hikes + medium effort up to Thornleigh Oval.

Spotted a spikey boi (Echidna)
Multiple granny gobblers (Turkeys)
Small danger noodle (Snake)
1 PM

Strength & Conditioning 54:12 intensity: (20:00 @1) + (30:00 @2) + (4:00 @4) + (12 @5)

Yoga/strenching class then dips/pull ups

Tuesday Nov 14, 2017 #

Note
(rest day)

Study for exam - Done
Smash exam - Done
Finish 3rd year uni - Done
Time to train again :)

Monday Nov 13, 2017 #

9 AM

Walking 47:37 intensity: (46:40 @1) + (52 @2) + (5 @3) 3.34 km (14:15 / km) +221m 10:42 / km
ahr:95 max:137 shoes: Merrell Trail Glove 3

Bushwalk to the creek. 1hr study, 5 hikes, 1hr study. Super productive. Massive goanna behind soccer field fence. Ankle healing fast and plantar fasciitis gone.
8 PM

Strength & Conditioning 48:09 intensity: (40:00 @1) + (8:00 @2) + (9 @3)

Shorter yoga class followed by 10mins mindfulness. Then some pullups, dips to failure.

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