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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Jul 14, 2007:

activity # timemileskm+m
  Off-road duathlon1 1:55:00 21.13(5:27) 34.0(3:23)
  Orienteering1 1:34:10 6.34(14:51) 10.2(9:14) 41515 /22c68%
  Bilbys warm up1 45:00
  Running1 33:00 7.6(4:21) 12.23(2:42)
  Mountain bike1 30:00
  Total3 5:17:10 35.06 56.43 41515 /22c68%

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Saturday Jul 14, 2007 #

Orienteering race 1:34:10 [4] *** 10.2 km (9:14 / km) +415m 7:40 / km
spiked:15/22c shoes: O shoes

M35A oz champs. The lack of orienteering on a real map in the last year showed today. Set off pretty cautiously and had no problems on the first three controls but then got too low on the fourth and wandered about a bit then was caught by acejase starting 6 minutes back. The rest of the course consisted of me getting in front then jase spiking the control. Best leg was the long one where I made a good route choice into the control. Demoralising moment was when jase and I were making what we thought was good progress, until a pack of elites swept past.

Tuesday Jul 10, 2007 #

Running intervals 33:00 [4] 7.6 mi (4:21 / mi)
shoes: Brooks Adrenaline

Bilbys intervals. Long set of 3x600 (200 easy) 2x1200 (200 easy) 3x600 (200 easy). Horseshoe set so distances were a bit longer than advertised. Splits, 2.10, 2.11, 2.11, 4.37, 4.41, 2.17, 2.17, 2.16.

Bilbys warm up 45:00 [2]
shoes: Brooks Adrenaline

Longer warm up than usual as big gaz was away so no-one to keep andre in check. Whole bunch of incomprehensibe stretches.

Sunday Jul 8, 2007 #

Off-road duathlon race 1:55:00 [5] 34.0 km (3:23 / km)
shoes: Brooks Axiom

Sri chinmoy off-road duathlon. I wouldn't normally have even considered doing this, but had been roped into a team with craig from work to do the run legs in a race against ben and his mate, craig went down with the flu yesterday so I said I'd do the whole race using craig's bike which i was assured was the best bike around. First run keg was 3.3 k around the botanic garden perimeter path. I took it steadily on the basis that this was likely to be a long day at the office, didn't get an accurate split but was something in the 11-12 minute range. Was in third place at this point and picked up a place with a rapid transition as I kept my running shoes on. The fisrt loop was 7km around little black mountain, the first of the expected stream of mountain bikers went past after a couple of k's, then a dude who'd been ahead on the run caught up, he must have been a downhiller as I woiuld pick him off at each climb. Just before then end of the first loop I lost him - turned out he'd come off on a corner. At this stage I was wondering where all the other bikers were - surely they'd be catching up soon. The second loop was longer going out round little black then along the back, finishing up on the south end of the doover crackenback then back along into aranda and up aranda hill under the power lines. On my ride round yesterday I'd decided there was no point riding up this in a super low gear so got off and pushed up. Could see a couple of riders behind (still on their bikes). By now I was getting the hang of what the bike could do and flew down to the underpass and got a good pace going through some flat bits of black mountain. On the final bit following the powerlines next to belco way got a chain jam but managed to free it quickly - still no-one overtaking. Leg was 23 k, split approx 66min which I was very pleased with. Last run leg was 7.5 k going up the narrow track to the little black loop had the usual post-bike legs and had to work hard to get going. Then it was round to a reverse doover crackenback then up what is apparently called 'breakfast hill'. The logs over the track tended to break my rhythm and I walked a few bit but tried to pick the running up as soon as the gradient got less severe. Got moving a lot quicker on the circumcision track then went for it on the down hill (had remembered to tape ankles with this in mind). About halfway along the track behind the botanic garden I spotted the second place runner about 200m ahead - managed to find a bit extra nut couldn't quite get to him finishing about 20m off. 3rd place and a plastic trophy - not bad for a morning's work and actually enjoyed the mountain bike leg.

Mountain bike warm up/down 30:00 [2]

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