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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Apr 29, 2007:

activity # timemileskm+m
  Orienteering3 3:00:16 12.92 20.8 98671 /93c76%
  Mt Biking1 1:33:00 13.86(8.9/h) 22.3(14.4/h) 400
  Running3 1:11:30 5.97 9.6 304
  Gym1 54:00
  Total6 6:38:46 32.75 52.7 169071 /93c76%

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Sunday Apr 29, 2007 #

Orienteering race (Long) 1:29:21 [5] *** 10.1 km (8:51 / km) +750m 6:27 / km
ahr:175 max:190 spiked:23/23c shoes: Inov8 Mudclaw 330

SS final, Long on Belmont Bunkers, yes 750 climb, and it felt like it was all in the first 40 mins, but that was about half. Too slow to that point as walking the hills and bit worried about making the distance, and feet were not too happy with all the sidling, wasn't feeling flash to start bit tired after big uni week with little sleep, but came right after there and powered home, would like to get some splits as I reckon I lost most of the time before that point, James was within 2 mins of me there but finished more than 4 min before him. Said I'd probably be about 10 mins behind Carsten when I finished and I was about right.

Running warm up/down 12:00 [2] +5m
ahr:127 max:144 shoes: Inov8 Mudclaw 330

Cool down, again cold. Just trying to loosen body a bit was bit stiff after race.

Saturday Apr 28, 2007 #

Orienteering race (Sprint) 18:15 [5] ***** 1.6 km (11:24 / km) +25m 10:35 / km
ahr:182 max:196 spiked:15/22c shoes: Inov8 Mudclaw 330

Super Series Sprint, tiny little map on paint ball fighting area, 1:2000 with a track network which makes a 1:15,000 look massive. Orienteering like a muppet, couldn't read the bloody tracks and going to fast to keep track of them anyway. Major cock-up in middle kept re-locating off what I thought was a track but was only a yellow strip on map. Not very impressed with myself.

Orienteering race (Sprint) 14:10 [5] *** 1.6 km (8:51 / km) +100m 6:45 / km
ahr:187 max:197 spiked:15/17c shoes: Asics Kayano XIII

Afternoon sprint on Vic Uni. Much more like a sprint map, but still had a similar poxy track section. 1:3000 so blown up again. Ran much better, went to bottom of wall on 1st control instead of top as discriprtion holder broke before start, and ran on top of a building not knowing where was on 4 (should have been mapped different). Pushed hard and legs felt good, Ross was so far past impressive its unbelievable

Orienteering warm up/down 10:00 [2] *** +30m
ahr:147 max:173 shoes: Asics Kayano XIII

Cool down with Ross and Raymon (even tho it was fu*king freezing) Checking out first 6 controls again with different routes

Thursday Apr 26, 2007 #

Running 40:00 [3] 6.7 km (5:58 / km) +90m 5:36 / km
ahr:156 max:179 shoes: Asics Kayano XIII

Run along creek and back, 26 mins before hill strides and 14 mins after. felt good

Running intervals (Hill Strides) 9:00 [4] 1.4 km (6:26 / km) +100m 4:44 / km
ahr:173 max:185 shoes: Asics Kayano XIII

10 times Hill strides, about 70m long climbing 10m. Just striding up it, not really pushing hard and felt bloody good,

Wednesday Apr 25, 2007 #

Orienteering (Low Vis Loop) 20:00 [3] ***** 2.5 km (8:00 / km) +21m 7:41 / km
ahr:150 max:173 spiked:3/7c shoes: Inov8 Mudclaw 340

At Pot Luck, Crusied around the loop in low vis that I followed Tom on last time, was very dark in forest, and poor quality printed map couldn't really read anything and was using as warm up.

Orienteering intervals (O intervals) 28:30 [5] ***** 5.0 km (5:42 / km) +60m 5:23 / km
ahr:181 max:196 spiked:15/24c shoes: Inov8 Mudclaw 340

Intervals on Pot Luck, bloody dark in forest, couldn't really read anything on the map. Did a bit of Brent catching features method and just ran on compass without looking at map hoping to hit control. Did 8 sets of 3 short legs. time (ave, max HR) for each, all 1 min jogging between.
2:22 (174,190)
2:04 (181,191)
1:56 (184,193)
2:55 (186,194)
2:32 (182,189)
1:53 (188,195)
3:19 (181,194)
3:11 (187,196)
Was after a speed session so wasn't too disappointed about the oing.

Running warm up/down 10:30 [3] 1.5 km (7:00 / km) +109m 5:08 / km
ahr:152 max:175 shoes: Inov8 Mudclaw 340

Cool down jog, back along forest road to car, then loop out to beach and back. Legs felt good all session, where the hell were they during Nationals

Tuesday Apr 24, 2007 #

Gym 54:00 [1]
ahr:120 max:159 shoes: Asics Kayano XIII

Gym session, 20 min on bike as warm up then pretty solid and consistent workout, core, ankles, calfs, ass. Got a feeling I might be a tad sore tomorrow. Did gym as legs didn't feel so flash, massive hard lump on R shin and L achilles bit creaky this morning. Had physio on ankle/foot which is still not right

Monday Apr 23, 2007 #

Mt Biking 1:33:00 [3] 22.3 km (14.4 kph) +400m
ahr:149 max:185 shoes: Specilized MtBike Shoes

At bike Park, ment to be with Neil but.. did a 30 min loop up to Big Mumma, back down through cookie, still no Neil, then get call meat at Bradley Rd, Bike to Bradly Rd via Log Fume, then with Neil Slipperies Delight, Avanti Hill, outside of Cookie and Exit. Push hard on hills without Neil, took over 2 mins off best time to top of first hill second time round.

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