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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Heidistolberger

In the 7 days ending Aug 27:

activity # timemileskm+m
  Orienteering2 2:48:16 9.99(16:51) 16.07(10:28) 51010 /14c71%
  Strength 6 2:30:00
  Running3 1:36:42 10.84(8:55) 17.45(5:32) 478
  Scottish Dancing1 40:00
  Total10 7:34:58 20.83 33.52 98810 /14c71%

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Sunday Aug 27 #

Running warm up/down 4:00 [2] 0.6 km (6:40 / km) +15m 5:56 / km
shoes: Inov8 X-Talon 212

Strength (core/strength) 20:00 [3]

11 AM

Orienteering race (Kelland Road) 1:16:46 [4] *** 8.67 km (8:51 / km) +315m 7:30 / km
spiked:10/14c shoes: Inov8 X-Talon 212

Orienteering event at Kelland road today, conditions weren't the most ideal with very strong winds for most of the course.
Course was on open farm and scrub terrain on the edge of a cliff on the coast with lots of hills some open and others quite detailed.
First few controls went really well, had plenty of energy and was able to run quite well.
#5 I was a bit low and had to climb a large hill which could have been avoided.
#6 was a mess spent 4 minutes looking around the wrong reentrant.
The rest of the controls were pretty good again, but by now I was a bit tired so had to slow the pace right down and crawled up the hills in some parts.
Pretty sure I did more climb than garmin said.
Felt pretty good with it in the end though, managed to push myself up the hills and catch some people, so physically i'm feeling good

Saturday Aug 26 #

Orienteering (Riverhead) 1:31:30 [3] 7.4 km (12:22 / km) +195m 10:56 / km
shoes: Inov8 X-Talon 212

Group Orienteering training up in Riverhead today.
Started with an easy warm up run through the forest and along the road.
Moved onto follow the line exercise with the girls, a few errors along the way which I picked up on.
Then had control picking exercise and compass exercise, for control picking I tried to take routes which were not what I would normally take.
Was made a bit harder by making some areas contour only with only patches of vegetation.
I made some mistakes along here, mainly due to uncertainty of how far along I had gone and not staying focused enough.
Pulled a small tree down on my head at one point and cut my back on another.
Had to take it really slowly so as not to get too lost/confused and also due to the dense vegetation all over the forest.
Ran back to cars through the forest rather than the road.

Strength (core/strength) 30:00 [3]

Friday Aug 25 #

Strength (core/strength) 25:00 [3]

Thursday Aug 24 #

5 PM

Running (hills) 39:27 [3] 7.25 km (5:26 / km) +228m 4:42 / km
shoes: ASICS GT1000 5 D

Easy week this week so doing less training's and at easier paces.
Gentle hill session up Chalmers street hill.
Loop of the block, 3 hill reps, reverse loop followed by 4 hill reps, another loop with the final 3 hill reps and then reverse loop to get back home.
Felt pretty good at the end and tried to spring strongly up the hill rather than kill myself and die out half way up.
6 PM

Strength (core/strength) 25:00 [3]

Wednesday Aug 23 #

6 PM

Scottish Dancing 40:00 [3]

7 PM

Strength (core/strength) 25:00 [3]

Tuesday Aug 22 #

Strength (core/strength) 25:00 [3]

6 PM

Running intervals (Wintervals) 53:15 [4] 9.6 km (5:33 / km) +235m 4:57 / km
shoes: Inov8 X-Talon 212

Warm up through the bush tracks around the domain, unfortunately didn't have my head light so it got a bit dark in some places.
Plan was to do a 15 minute tempo pace/75%.
On previous attempts I have never been much good at keeping an even, fast pace, but tonight I wasn't feeling too bad and managed to get an average pace of 4:30 over the 3 and a bit km which I was pleased with.
(4:26, 4:33, 4:33 times for full km)
Next we moved on to 1x 3 minute, 1 x 2 minute and 2 x 1 minute intervals with a short cool down around the rest of the lap.
I didn't feel great for the intervals but tried to push through them anyway.

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