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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jgreen

In the 7 days ending Apr 22, 2012:

activity # timemileskm+m
  Physio/bio etc4 2:00:00
  run2 51:10 7.46(6:52) 12.0(4:16) 120
  orienteering1 39:53 4.35(9:10) 7.0(5:42) 200
  Total5 3:31:03 11.81 19.0 320
averages - sleep:7 weight:76kg

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Sunday Apr 22, 2012 #

orienteering race (st johns) 22:09 [5] 4.0 km (5:32 / km) +110m 4:52 / km
ahr:176 max:185 slept:7.0 weight:76kg shoes: xa pro3d ultra black

Right calve was troubling me at the start.
Pity we are still having trouble with the purple on sprint maps! this was very difficult to read!
Was lucky with 1 2 and 3 and got off to a good flying start even though I wasn't entirely into the map. Then at 7 didn't read the entire control description and went to the wrong outside corner...NE instead of SW... v frustrating.
Was then a bit slow up the hill back into the school buildings to 10 - training will fix that. route choice to 12 was not obvious - I went north and I think south is faster - especially approaching the control where i lost several seconds going all the way round to flower bed.
14 to 15 went straight through the buildings till just before the field before going left. made up good time here.
slow to 17 up the hill (again)
Was a bit slow with some of the punching, fumbling several of them, which also made my exit slow to the next control messing with the flow bru.
exit number 20 i took the wrong line staying on the field
The uncrossable fence at the last control also caused me some grief. It was a bit obscured by the circle so I had to go round (unlike the two people in front of me that jumped the canal).

So lost about a minute to 90 seconds I think. Would have been close to Bradley (who was DSQ anyway, not sure why) but still nowhere close to Mike. Lets hope he puts together a similar performance at woc...

orienteering race (ladies course) 17:44 [5] *** 3.0 km (5:55 / km) +90m 5:08 / km
ahr:172 max:188 shoes: xa pro3d ultra black

Fun to go out again without pressure. Ran a bit slower and handled the tricky controls well. Espicially the duplicated ones:-)

Physio/bio etc 20:00 [3]
shoes: xa pro3d ultra black

Stretching before and after

Saturday Apr 21, 2012 #

Note
(rest day)

Sort of a rest day with 2 kiddies parties.

Friday Apr 20, 2012 #

Physio/bio etc 20:00 [3]
shoes: xa comp

Stretching before and after
1 PM

run (speed session) 29:18 [3] 7.0 km (4:11 / km) +60m 4:01 / km
ahr:157 max:182 shoes: xa comp

First session on my woc program. Was a bit hard on my body. R calve espicilly.
2.5km war up nice and quick.
6 x 200 on 80 seconds.
Did them between 33 and 36.
Then 2.5 back to work.

Wednesday Apr 18, 2012 #

run 21:52 [3] 5.0 km (4:22 / km) +60m 4:08 / km
ahr:152 max:178 shoes: 5 fingers orange

Fun run in the. Monkey shoes. Out to zoo lake and back. Being conservative about hurting my calves, but was lots of fun! Even finished off with a 3.58 km...

Physio/bio etc 20:00 [3]
shoes: 5 fingers orange

Stretching before and after.

Monday Apr 16, 2012 #

Physio/bio etc 1:00:00 [3]

Had another long session.
Some great progress on my calves - my new tatoo got in the way a little.
http://www.facebook.com/photo.php?fbid=10150658729...

My rib strain is still painful with a full breath of air, and pressure in the right spot, but it is healing. no idea exactly what caused it at the O training camp, or exactly what kind of strain it is. Physio game me three possibilities, all with long names that I immediately forgot. Other than the muscle between my ribs might be strained, hence the pain when taking a deep breath. I think time will be the healer on this one.

then had a bit of a pilates tutorial with three core stabilizing exercises to do. My favorite is running on the wall. Sounds more fun then it is.

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