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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending May 5, 2012:

activity # timemileskm+m
  Running4 2:53:53 21.33(8:09) 34.33(5:04) 1304
  Orienteering1 41:16 4.46(9:15) 7.18(5:45) 22219 /23c82%
  Bilbys warm up1 29:01 1.4(20:44) 2.25(12:53) 2
  Total4 4:04:10 27.2(8:59) 43.77(5:35) 152819 /23c82%

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Saturday May 5, 2012 #

12 PM

Orienteering race 41:16 [4] *** 7.18 km (5:45 / km) +222m 4:59 / km
spiked:19/23c shoes: Oroc 340

ACT middle championships at kowen west. My plan was to concentrate on the orienteering and let the running take care of itself. Largely suceeded in this on the short legs but let my concentration drift on the long legs to 17 and 18. Olle ran past after the second last control at a different pace. A fair way down the results list, but I decided this race was too short for me at the moment.

Running warm up/down 15:00 [2] 1.86 km (8:03 / km) +39m 7:18 / km
shoes: Oroc 340

Warm up by running to the start then a couple of laps of the carpark after with acejase, hoggster and lizzie.

Thursday May 3, 2012 #

6 PM

Running warm up/down 7:43 [3] 1.08 km (7:11 / km) +10m 6:52 / km
shoes: X-talon 190

Bilbys at stromlo again, it was already getting cold which might explain the small turnout.

Running intervals 34:10 [4] 8.59 km (3:59 / km) +71m 3:49 / km
shoes: X-talon 190

I did 10x 2min(1 min), I'd forgotten to charge my lights so it got a bit dim by the end. The pace varies a bit depending on whether it was an up or downhill effort.

Running 8:07 [3] 1.49 km (5:28 / km) +3m 5:25 / km
shoes: X-talon 190

Bit of warm down at the end

Tuesday May 1, 2012 #

6 PM

Bilbys warm up warm up/down 29:01 [3] 2.25 km (12:53 / km) +2m 12:50 / km
shoes: X-talon 190

Lots of people at bilbys tonight - it was warm to start, but then cooled down very quickly once the warmup started. My legs didn't feel too bad and it was good to be back running on an even surface.

Running intervals 22:42 [4] 6.08 km (3:44 / km)
shoes: X-talon 190

The set was 1k reps followed by 400s, I decided to just do 5x 1km. The first one was with nuru and daudi leading the way, but they sped up after that so I just kept going at the same pace. Was quite pleased with this effort.
Splits 3.27, 3.29, 3.29, 3.27, 3.28

Running warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: X-talon 190

Monday Apr 30, 2012 #

(rest day)

A bit of tightness in one calf but otherwise pulled up ok from yesterday

Sunday Apr 29, 2012 #

9 AM

Running warm up/down 11:35 [3] 2.04 km (5:40 / km) +26m 5:20 / km
shoes: X-talon 190

Warm up for the mountain run at the waterworks reserve. One of the locals was leading us and showing us where the course went - which turned out to be wrong. Nice area especially the track through the bush.

Running race 1:04:36 [5] 12.0 km (5:23 / km) +1155m 3:38 / km
shoes: X-talon 190

Australian Mountain Running Championships at Mt Wellington, Hobart. We'd driven up the day before, so we'd have a vague idea of where the course would go, up at the top the temperature was about zero and it started snowing on the way down. By this morning there was snow on the top 200m of the mountain.
The start was quite easy paced and then started to spread out once we hit the first uphill bits. I soon realised that I wasn't going to have much top end speed, no doubt the effects of being 2 weeks after a marathon, so went for a solid pace without pushing too hard. Stuey passed early on and was gradually drawing away, on the plus side there was always someone in sight and as they died on the hills I was picking them off. The section to ferntree was nice running, I had a quick drink there, but decided it was so cold that I wouldn't have another. After crossing the road it was onto a zigzag single track section which was good fun running. There were a couple of guys ahead so there was a good target to reel in. The track started getting quite rough after this section, it just seemed to be a collection of rocks thrown down on the ground, so was technical running. I was pleased with how I ran this, managing to keep moving well. The last drinks stop was at the springs which was followed by another section of tough track towards the organ pipes. A marshall told us 2.5k to go and after that it was into the snow. There wasn't too much on the track at this stage and the x-talons handled it well. In front there was a guy in white compression socks who was struggling and grabbing hold of trees to pull himself up the track - which meant I got showered with wet snow - I decided to get past him asap at this point and tried to get rid of the snow off my head before it froze. The last section of climb was the worst, the gradient steepened and there was more snow and uneven rocks, so I was walk/running. I passed one more runner on this bit and then tried to get a gap on him. The wind started to pick up and with my rather wet head things started getting very cold. Once on the top there was about 500m to the finish with a biting crosswind, I could feel myself getting colder even though I was running as fast as I could.
Over the line I headed straight for mybag of clothes and into the shelter. 12th overall and 8 mins back from the winner which I was happy with. Would have been a bit quicker without the mara I suspect, but a good weekend and a cracker of a course.
Distance was 10.09km on the Garmin but advertised as 12km, I've trogged it as 12, but suspect 10 might be closer to reality.

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