Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Jul 4, 2022:

activity	#	time	miles		km		+m	load
Orienteering	3	4:27:09	11.1	(24:04)	17.86	(14:58)	465	50.7
Gym	1	1:17:15						7.9
Running	1	1:05:12	6.84	(9:32)	11.01	(5:55)	210	19.2
Cycling	2	30:57	5.94	(11.5/h)	9.56	(18.5/h)	318	4.7
Total	7	7:20:33	23.88		38.42		993	82.6
[1-5]	7	7:20:25

3:37

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Monday Jul 4, 2022 #

7 PM

Gym 1:17:15
ahr:96 max:124

Failed to get out in the sunshine during the day so headed to the gym with Rachel in the evening and did Liam's lower body program but cut some a bit short.

Sunday Jul 3, 2022 #

Event: Bush 7 Hovea/John Forrest

10 AM

Orienteering 49:13 3.87 km (12:43 / km) +176m 10:22 / km
ahr:118 max:140 shoes: Salomon Speedcross Black

Wandered around the M course keeping an eye on some of the younger boys. Started a few minutes after Archie and a little before Edmund. Saw Edmund not far behind at 1 so tried to get out of sight so as not to interfere. Couldn't see him leaving 2 and didn't see him again but I did see Archie coming up the creek to 3 as I came down into it. Wondered if it was a route choice or relocation. I think most of the boys tried to go straight but quickly decided to bail out to the railway trail when they lost map contact mid leg. It wasn't easy. Archie passed Quinn on the way to 4 so I stayed behind Quinn to keep an eye on him through the rest. I sometimes took a more direct route and then waited for him to come through but he seemed to be making good choices for him and executing pretty well so I stopped waiting and came in a bit ahead. Foot pretty sore. Wouldn't have wanted to do any more.

Saturday Jul 2, 2022 #

12 PM

Orienteering 48:17 3.72 km (12:58 / km) +82m 11:41 / km
ahr:119 max:145 shoes: Salomon Speedcross Black

Putting out controls for easy training at Julimar.

Orienteering 47:35 3.01 km (15:49 / km) +56m 14:27 / km
ahr:111 max:144 shoes: Salomon Speedcross Black

Putting out controls with SI units for relay training at Julimar which ended up getting collected without being used because we ran out of time.

Orienteering 1:48:58 5.67 km (19:13 / km) +128m 17:16 / km
ahr:110 max:168 shoes: Salomon Speedcross Black

Coaching Archie and Arvin around the structuring exercise at Julimar. We were much later getting started than we had expected because we thought they were going to be arriving at 2pm when they were actually leaving camp at 2pm. The bush was also much thicker than we were expecting so it was a lot slower. It was obvious that we were going to run out of time so I started leaving Arvin and Archie to run off and collect all the easy controls as well as the controls we were going to. Managed to collect all the controls and catch up to them again and was relieved to find nobody else has gone out to try to collect the controls as well. Glad I did collect them as it was starting to get dark by the time we got back.

5 PM

Orienteering 13:06 1.59 km (8:16 / km) +23m 7:43 / km
ahr:142 max:163 shoes: Salomon Speedcross Black

One final little run to look for Jan who hadn't returned from collecting the relay controls. Didn't find Jan but did find the one control she hadn't collected and she was back before I got back.
Foot a little bit sore.

Thursday Jun 30, 2022 #

7 AM

Cycling 16:28 4.66 km (17.0 kph) +159m
ahr:113 max:133

Ride to work

5 PM

Cycling 14:29 4.9 km (20.3 kph) +159m
ahr:112 max:129

and home.
Foot still pretty sore. Struggling to walk yesterday.

Tuesday Jun 28, 2022 #

8 PM

Running 1:05:12 11.01 km (5:55 / km) +210m 5:24 / km
ahr:131 max:151 shoes: Brooks Glycerin 17 Black 2

Plan was to do 5k every second day but I didn't want to hold Matt back so we just did the standard loop. Felt pretty good but definitely felt as though it was a bit too much for my foot.

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