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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Macca

In the 7 days ending Mar 15, 2009:

activity # timemileskm+m
  Running3 3:33:10 22.77 36.65
  Orienteering1 39:49 2453.79(1) 3949.0(1)10c
  Total4 4:12:59 2476.57 3985.6510c

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MoTuWeThFrSaSu

Sunday Mar 15, 2009 #

Orienteering race 39:49 [3] *** 3949.0 km (1 / km)
10c shoes: Salamon XT Wings

German Church Reserve (1:10,000)
Red 4 (4.3km)
Almost didn't get a run in so since it was so late, decided to do mid distance length. Was worth it in the end considering how tough going the running was in the thick undergroth.
#7... wasn't thinking so didn't cross both tracks until I relised I had more distance to go. Lack of concentration error.

Saturday Mar 14, 2009 #

Running long 1:38:00 [3] 17.4 km (5:38 / km)
shoes: Asics GT-2130

Long Run from Tamsin's, mostly with Ian and the whole way with Lorenzo.
C • ian 5

Friday Mar 13, 2009 #

Running warm up/down 12:00 [3] 2.2 km (5:27 / km)
ahr:145 max:180 shoes: Asics GT-2130

Running intervals (6× 1km Trails) 48:30 [5] 7.7 km (6:18 / km)
ahr:170 max:194 shoes: Asics GT-2130

Ints with Simon down at White's as usual.
Was getting thrashed on each interval by Simon so did an extra to because I figured I wasn't running hard enough and had more energy to burn/work to do. It hurt.
6× 1km trails (u-turn at 300m mark... each rep ended up being 960m roughly each), recover for 300m, rest 90 seconds then restart.
1. 3:45
2. 3:36
3. 3:33
4. 3:38
5. 3:40
6. 3:35

Running warm up/down 12:30 [2] 2.0 km (6:15 / km)
ahr:151 max:175 shoes: Asics GEL-Kayano 14

C/D

Tuesday Mar 10, 2009 #

Running warm up/down 13:40 [3] 2.3 km (5:57 / km)
ahr:133 max:161 shoes: Asics GEL-Kayano 14

Warm-up

Running intervals 3:00 [5]

Was planning a sweet exercise: 4 reps of:
100m hill, rest 0:20, 300m flat, rest 0:30, 100m hill, easy jog back to start
But... got a bit of dirt in my eye during the first rep so had to pull out and head for the car mirror.

Running tempo 22:00 [4] 4.45 km (4:57 / km)
ahr:169 max:192 shoes: Asics GEL-Kayano 14

Managed to get the dirt out but Simon & I both didn't feel like re-starting the ints (after a good 15 min break), so we did a loop along the tracks with some efforts along the way. Good compromise.

Running warm up/down 3:30 [2] 0.6 km (5:50 / km)
shoes: Asics GEL-Kayano 14

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