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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Aug 18:

activity # timemileskm+mload
  Running4 2:18:41 15.59(8:54) 25.1(5:32) 6840.2
  Orienteering2 1:55:03 12.02(9:34) 19.35(5:57) 21754.8
  Gym1 40:0014.0
  Total6 4:53:44 27.62 44.45 285109.1
averages - sleep:5 weight:72.8kg

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Sunday Aug 18 #

10 AM

Running 10:43 intensity: (27 @1) + (5:50 @2) + (3:48 @3) + (26 @4) + (12 @5) 1.86 km (5:46 / km) +18m 5:29 / km
ahr:129 max:166 shoes: Salomon Speedcross 4

Warm up out and back along Ridley Rd and a little off the road on the way back. Felt good.

Orienteering 54:23 intensity: (24 @1) + (2 @2) + (59 @3) + (48:59 @4) + (3:59 @5) 8.73 km (6:14 / km) +211m 5:33 / km
ahr:153 max:177 shoes: Salomon Speedcross 4

Long SOL at Calophylla, H1.
Felt pretty good physically and had a mostly good run. Only real mistake was on 3 where I think my route choice was poor, going left through the clearings past 11, and I also mistook a little bushy section in the middle of the clearing for the green strip on the edge so stopped in said green strip, about 100m short of the control, for a bit. At least I stopped and worked it out calmly so minimised the losses. Not sure what I lost, maybe as much as 30 seconds. [GPS shows I was 32 seconds faster running right past 3 going from 11-12 than I was for the same stretch going into 3 the first time]
Had a couple of other spots where I didn't pick the best line, running through some rocks I could easily have avoided. I think both times I was trying to plan ahead a bit too much. I was trying to make an effort to be a bit more aggressive by making more decisive plans. Overall I was pretty happy with it but there were a few times when I struggled to commit to one plan.

Saturday Aug 17 #

11 AM

Running 31:51 intensity: (7:15 @1) + (20:06 @2) + (2:12 @3) + (2:02 @4) + (16 @5) 5.05 km (6:19 / km) +19m 6:12 / km
ahr:121 max:161 shoes: Adidas Solar Glide

Easy run in KP with Rachel. Nice to have an easy run actually feel really easy for a change.

Friday Aug 16 #

7 AM

Running 40:00 [2] 6.01 km (6:39 / km) +2m 6:39 / km
ahr:138 max:172 shoes: Adidas Solar Glide

Very slow recovery jog around Perry Lakes and McGillivray while Liam was being hitting partner for Daman's private lesson. From what I saw at the end, it looked as though Matt was giving Liam plenty of instruction too. Right Achilles a little sore at times.

Thursday Aug 15 #

6 AM

Gym 40:00 [3]
slept:5.0 weight:72.8kg

Pump. Back to just me and CC.
5 PM

Orienteering intervals 1:00:40 intensity: (1:12 @1) + (11:20 @2) + (14:48 @3) + (28:03 @4) + (5:17 @5) 10.62 km (5:43 / km) +7m 5:42 / km
ahr:143 max:181 shoes: Adidas Solar Glide

6x1k orienteering intervals at Cliff Sadlier Park with about 1:30 rest.
3 courses done once in each direction with tRicky going the other direction at the same time and Sten and Andries doing likewise on another course. Much easier to stay motivated for this than running laps around the soccer ovals. Felt as though I went a bit too hard on the first couple and struggled on the third then steadier through the second half. A few twinges from the right Achilles on the last effort.

Tuesday Aug 13 #

5 PM

Running 56:07 intensity: (59 @1) + (7:50 @2) + (18:43 @3) + (28:31 @4) + (4 @5) 12.18 km (4:36 / km) +29m 4:33 / km
ahr:141 max:160 shoes: Adidas Solar Glide

That was much better!
Through UWA to the river, 2x10min tempo with 2 min jog recovery then ran home going hard when I felt like it.

Monday Aug 12 #

Note
(rest day)

Need a little more time to forget how painful running can be.

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