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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Jul 28, 2012:

activity # timemileskm+m
  Running6 4:22:40 25.27 40.67 537
  Orienteering2 1:56:57 10.21(11:27) 16.44(7:07) 309
  Bilbys warm up1 17:00 1.07(15:57) 1.72(9:54)
  Total7 6:36:37 36.55 58.82 846

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Saturday Jul 28, 2012 #

3 PM

Running long 1:46:19 [3] 18.45 km (5:46 / km) +536m 5:02 / km
shoes: Kayano 17

Got caught up watching the olympics, plus it was foggy so didn't ride in the morning hoping it would get warmer. Bit of a slow run over the ridge and up blackie, saw BigD doing some training on the west side of the mountain, then headed home via aranda hill, golden gate bridge, gossan hill and back through the ridge. Was running low on energy by the end, so hopefully good training for end of a marathon.

Friday Jul 27, 2012 #

Running 26:00 [3]
shoes: Inov8 terrafly 315 gtx

Token run, shame its laziness not a taper

Thursday Jul 26, 2012 #

Running 20:00 [3]
shoes: Kayano 17

Minimal run

Wednesday Jul 25, 2012 #

6 PM

Running 1:04:02 [3] 12.18 km (5:15 / km)
shoes: Inov8 terrafly 315 gtx

Evening run with a light on lyneham, oconnor and bruce ridges. Easy pace, saw a few mtbs but not a lot else.

Tuesday Jul 24, 2012 #

6 PM

Bilbys warm up 17:00 [3] 1.72 km (9:54 / km)
shoes: X-talon 190

Back into proper training with a trip to the bilbys - must be 4 weeks since I did this. Big gaz is away so woz was doing the coaching - nice quick warmup for a change.

Running 35:18 [4] 8.96 km (3:56 / km) +1m 3:56 / km
shoes: X-talon 190

Whistle set - arrrghhh! 3x 4min(2min) then 6 x 2min(1min). Was supposed to be 11x the 2mins but as I'd done 7.5 km after 6 I decided that was enough. Pace was pretty reasonable, a touch under 3.30 most of the way. Distances 1120,1170, 1170, 580, 570, 570, 580, 580, 550

Running warm up/down 6:01 [3] 1.09 km (5:32 / km)
shoes: X-talon 190

Standard big lap with jonno

Sunday Jul 22, 2012 #

11 AM

Orienteering 1:19:13 [3] 12.16 km (6:31 / km) +218m 5:59 / km
shoes: Oroc 340

ACT league at atkinsons trig. NAvigation was OK apart from a lot of stuffing around at 14 where the control was in unmapped green, speed-wise wasn't too good. Enjoyed the area especially when the sun was out.

Running warm up/down 5:00 [3]
shoes: Oroc 340

1 PM

Orienteering 37:44 [3] 4.28 km (8:49 / km) +91m 7:59 / km
shoes: Oroc 340

Stayed to collect controls which meant a bit more running. Started by running through a load of swampy stuff which meant I had wet feet for the rest of the run.

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