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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running7 3:46:13 25.95(8:43) 41.77(5:25) 562
  Cycling3 3:28:35 47.64(13.7/h) 76.67(22.1/h) 1006
  Orienteering (Sprint)4 58:30 9.19(6:22) 14.79(3:57) 223
  S/C1 40:00
  Total11 8:53:18 82.79 133.23 1791

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MoTuWeThFrSaSu

Sunday Nov 17 #

10 AM

Running warm up/down 19:17 [1] 3.62 km (5:20 / km) +37m 5:04 / km

Orienteering (Sprint) race (Vic champs) 13:24 [4] **** 3.35 km (4:00 / km) +28m 3:50 / km

Vic sprint champs
2nd + 0:03 to Pete H
Went pretty much flat knacker for this one. Was pretty happy with how I got around. Made one rather annoying mistake where I got to a section of easy running and just turned off for a split second, missed my alley and lost 10 secs. But otherwise pretty happy

Running warm up/down 8:40 [1] 1.5 km (5:47 / km) +24m 5:21 / km

11 AM

Orienteering (Sprint) intervals 16:00 [4] **** 4.04 km (3:58 / km) +78m 3:37 / km

Post race O ints, 2x ~ 5mins, + mass start forked course with the guys, ~ 5 mins.

Running warm up/down 12:30 [1] 2.35 km (5:19 / km)

6 PM

Running 1:00:00 [2] 12.3 km (4:53 / km) +126m 4:38 / km

Easy (turned not so easy as I was late) with Pete

Saturday Nov 16 #

2 PM

Running warm up/down 26:36 [1] 3.4 km (7:49 / km) +60m 7:11 / km

Mostly playing 1 bounce while running around a footy field. New extreme form of 1 bounce?

Orienteering (Sprint) race 13:24 [4] **** 3.6 km (3:43 / km) +80m 3:21 / km

Sprint into spring - Oxley college
2nd + 0:11 to Fredo
Good area and course, good field aswell. Tried ‘experimenting’ with a few sprint technics as it’s the right time of year to be giving new ideas a crack. There is maybe something in these technics, or at least worth exploring further.

Running warm up/down 15:37 [1] 2.5 km (6:15 / km) +25m 5:57 / km

Friday Nov 15 #

9 AM

S/C (Pilates) 40:00 [1]

Was harder than expected
5 PM

Running 1:02:00 [2] 12.0 km (5:10 / km) +250m 4:41 / km

Forest running around the Yarra with Pete and Fredo

Thursday Nov 14 #

9 AM

Cycling 1:53:41 [1] 39.67 km (20.9 kph) +506m

Dad taking Fredo and I to some unexplored routes
6 PM

Cycling 25 [1] 7.0 km (1008.0 kph) +100m

To and from training
7 PM

Running warm up/down 9:23 [1] 1.7 km (5:31 / km) +20m 5:13 / km

Rushed warmup

Orienteering (Sprint) intervals 15:42 [4] **** 3.8 km (4:08 / km) +37m 3:56 / km

First of the official/ unofficial sprint trainings series.
3 x ~ 5 mins
Really nice map made by Jensen, surprisingly tricky. Despite limited warmup I felt reasonably fast during the ints, definitely feeling heavy towards the end of each tho (more than usual). Had some trouble in the beginning of the first int, was rushing a lot, which I seem to do quite a lot, it causes a few problems but also can lead to great results. But I have some ideas of new technics to help me improve... hopefully
9 PM

Running 12:10 [1] 2.4 km (5:04 / km) +20m 4:52 / km

Wednesday Nov 13 #

5 PM

Cycling 1:34:29 [1] 30.0 km (19.1 kph) +400m

Getting back into training nice and slowly

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