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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fletch

In the 7 days ending Apr 17, 2010:

activity # timemileskm+m
  cycle2 2:21:50 41.32(3:26) 66.5(2:08)
  run2 2:10:52 15.6(8:23) 25.1(5:13) 103
  Windtrainer1 58:00
  Orienteering1 15:43 2.22(7:06) 3.57(4:25) 1325 /28c89%
  Total5 5:46:25 59.13 95.17 11625 /28c89%

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Saturday Apr 17, 2010 #

2 PM

Orienteering race (NavDash Aquinas) 15:43 [5] *** 3.57 km (4:25 / km) +13m 4:20 / km
spiked:25/28c shoes: Kswiss somethings

Very cautious to a tricky first control, left 2 in the wrong direction then had to choose between correcting to original plan or going the long way round. Chose to correct, but may not have been worth it - the splits will tell the tale. Then not too bad for a while. Didn't see 12 when standing right next to it, and left 27 in the wrong direction. Felt slow and scrappy through 19-22. Just had trouble keeping up with where I was as the legs were so short and had some trouble in general following where I was on the map, as it was so totally covered in lines between little circles...

Oscar got me by 30 seconds, I beat Ben by about 12. Will be interesting to see the splits.

run warm up/down 30:00 [2] 5.5 km (5:27 / km)
shoes: Kswiss somethings

Friday Apr 16, 2010 #

cycle 49:00 [3] 21.5 km (2:17 / km)
shoes: Avanti Blade

Ride to and from the folks' house to go cheer on the Wiggles. Kept my 100% record for the season intact. Got a much better route on the way home. Plus no crowds, plus no traffic, plus no headwind. Legs still sore from last night though

Thursday Apr 15, 2010 #

9 PM

Windtrainer 58:00 [4]
shoes: Avanti Blade

Ye olde 7 reps of 5:2 plus WU, CD. Felt like I was going to die at the start. Been feeling pretty flat as the day has worn on today. Lunch tried to squeeze back past dinner at one point (at least that's what it tasted like), but settled into an alright rhythm after that.

Wednesday Apr 14, 2010 #

11 AM

run 1:40:52 [3] 19.6 km (5:09 / km) +103m 5:01 / km
shoes: Kswiss somethings

Long run from work. Was a bit warmer and sunnier than expected. Probably should have drunk more of the water I took with me :(

Decided to try something different and headed from school, down Hester Ave, past Ridgewood oval along to Neerabup National Park, turned north along the eastern boundary of the park and followed it up to Romeo Rd. Turned west, then shortly after saw the end of the Y??? walk track which I had seen the other end of down on Hester, so figured that would be a good way to get back. Was a bit softer in places and quite twisty and turny, so it added a bit of distance and climb. Which wasn't appreciated considering how badly I faded after the 45 minute mark. Where did my fitness go? Also killed my plans for a 90 minute run, but I survived. Had an icy-pole at school then headed to Subway for a late lunch. Yum.

Pity things like this don't fit into ordinary work days :(

Sunday Apr 11, 2010 #


Hmmmm.... Longest (almost) continuous ride since Januray 20th...
6 AM

cycle 1:32:50 [3] 45.0 km (2:04 / km)
shoes: Avanti Blade

Urrggghhh - there's a yucky yellow colour that hasn't been in my log for ages. Thought I'd continue the training re-start with my first non-windtrainer ride since some time in Feb. Was meant to be a gentle roll Sth to Mt Henry brisge and back home along the freeway bike path, and started that way, then about half an hour in, I had a puncture... and where was my pump - where it has been for hte last 6 weeks - sitting at work. Still had all the other bits, so changed the tube and waited for a friendly soul to stop and lend me a pump. Didn't want to cut the ride short, but had a deadline, so hopped in behind a roadie thru to Mt Henry, and repeated the dose for a fair chunk back to the narrows.

Strangely, riding feels a bit harder after not doing it for so long. Need to do this a bit more often if my commute to work is ever to re-establish itself as the recovery ride that it is supposed to be.

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