Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Aug 4, 2012:

activity	#	time	miles		km		+m
Running	6	6:37:51	46.26	(8:36)	74.44	(5:21)	642
Bilbys warm up	1	20:47	1.15	(18:01)	1.86	(11:12)	1
Orienteering	1	17:42	2.29	(7:43)	3.69	(4:48)	47
Total	7	7:16:20	49.7	(8:47)	79.99	(5:27)	690
[1-5]	7	6:55:33

1:48

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Saturday Aug 4, 2012 #

9 AM

Orienteering race 17:42 [4] 3.69 km (4:48 / km) +47m 4:31 / km
shoes: Kayano 17

ACT sprint at csiro. Had a bit of a home ground advantage, but still took a few dodgy route choices and came unstuck on 11 which was at the bottom of the fire escape from my lab. Nice area, but as others have said the map needs a bit of work to make it a bit more legible.

3 PM

Running 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Kayano 17

Some extra running, out to lake G for a lap and back

Friday Aug 3, 2012 #

Running 56:17 [3] 9.38 km (6:00 / km)
shoes: inov8 roadX 255

Lunchtime run round big blackie and little blackie, really slow and no-one else out there apart from an echidna

Thursday Aug 2, 2012 #

6 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov8 terrafly 315 gtx

Running intervals 23:47 [4] 5.57 km (4:16 / km) +40m 4:08 / km
shoes: Inov8 terrafly 315 gtx

Thursday intervals on bruce ridge. Just guy, jack and emily there. We did a different track, about a 700m int, but just 6 of them so they were quite lively. Splits of 2.38, 2.34, 2.30, 2.30, 2.31, 2.33 (we had to slow on the last one when a posse of mountain bikes crossed the track).

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov8 terrafly 315 gtx

Back to the AIS, stood around talking olympics for a while, got cold then warmed up again running home.

Wednesday Aug 1, 2012 #

Running 42:55 [3] 8.0 km (5:22 / km)
shoes: lunar racer+

Just a jog round the ridges, sooo quiet out there

Tuesday Jul 31, 2012 #

6 PM

Bilbys warm up warm up/down 20:47 [0] 1.86 km (11:12 / km) +1m 11:10 / km
shoes: X-talon 190

Running intervals 40:14 [4] 10.23 km (3:56 / km) +1m 3:56 / km
shoes: X-talon 190

Tuesday intervals - the set was 1kms and 400s, but I decided to do 8 x 1km(200) a classic marathon prep set. Had jack, guy and luke with me for the first 4, then the rest were by myself. The pace dropped a bit in the second half, but not too drastically, so ended up solid but not spectacular. Splits, 3.31, 3.31, 3.29, 3.34, 3.39, 3.39, 3.37, 3.40.

Running warm up/down 6:22 [3] 1.18 km (5:24 / km)
shoes: X-talon 190

Sunday Jul 29, 2012 #

8 AM

Running long 1:48:16 [3] 18.09 km (5:59 / km) +601m 5:08 / km
shoes: X-talon 190

Just BigD and constable frogga at the cockies long run. Pretty traditional route up majura on the triple tri track then a straight route through the pines. I then took us down into campbell park off the top of hackett hill then up ainslie via the run up track. Not overly fast but felt like hard work going up ainslie.

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