Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Mar 29, 2009:

	activity	#	time	miles		km		+m				load
	Cycling	4	4:30:00	83.76	(3:13)	134.8	(2:00)					112.4
	Running	3	1:04:15	7.02	(9:09)	11.3	(5:41)					23.3
	Core Stability	1	50:00									10.0
	Teering	1	18:10	2.32	(7:49)	3.74	(4:51)	50	19 /	19c	100%	12.7
	Swimming	2	15:00	0.31	(48:17)	0.5	(30:00)					4.5
	Total	6	6:57:25	93.42		150.34		50	19 /	19c	100%	162.9
averages - weight:76kg

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Sunday Mar 29, 2009 #

Cycling 2:30:00 [3] 69.2 km (2:10 / km)

JFNP-Mundaring-Kalamunda-Zigzags-Guildford-Subi. Solo, L Knee pretty good, back sore in latter stages. Nice tailwind much of the way.

Saturday Mar 28, 2009 #

Event: NavDash 3 - Edith Cowan University, Joondalup

Teering race (Nav Dash) 18:10 [5] *** 3.74 km (4:51 / km) +50m 4:33 / km
spiked:19/19c (injured) shoes: ASICS DS Trainer

ECU Joondalup. Good, interesting course. Felt I was running better than Guildford, but that could have been because it was cooler and I was probably running slower. Had to babystep all the stairs because of the L knee. Only one boo-boo - didn't see the stair exit from 5 and backtracked all the way around - 30 seconds. For 16 I didn't get the ideal route , but probably only 5-10 seconds in it.

EDIT - Route Gadget is useful! So, I didn't get the right route to 5 either and 7 was costlier than I thought. Also chose the right around routes on 13, 14 and 17 - all longer than the ideal. So new calculation is up from 3.65km which was a guess.

Running warm up/down 24:00 [2] 3.5 km (6:51 / km)
shoes: ASICS DS Trainer

Men's - Splits