Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: devil

In the 7 days ending Aug 11, 2012:

activity	#	time	miles		km		+m
Orienteering	2	3:00:53	12.03	(15:02)	19.36	(9:21)	503
Cycling	1	2:45:00	52.82	(3:07)	85.0	(1:56)
Running	3	1:58:36	15.77	(7:31)	25.38	(4:40)	116
Bilbys warm up	1	21:16	1.26	(16:50)	2.03	(10:28)	1
Total	6	8:05:45	81.88	(5:56)	131.77	(3:41)	620
[1-5]	6	7:24:54

2:45

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Saturday Aug 11, 2012 #

Cycling long 2:45:00 [3] 85.0 km (1:56 / km)

Bilbys ride, for the first time in a while. Not a very big bunch today for the wamboin loop. A bit of a windy old day, especially on the way back down the federal highway where we caught the sleep-in bunch who were going very slowly, when we went past they hitched on the back of us. Lazy coffee at rainbow dreams after

Thursday Aug 9, 2012 #

7 AM

Orienteering 1:33:19 [3] 7.96 km (11:43 / km) +182m 10:31 / km
shoes: brooks cascadia

A morning run on aranda hill, checking control sites for saturday event next weekend. Was a good job I did as there were a couple of missing termies and a few other dodgy sites. Not as cold as I'd expected based on the forecast of snow for today.

6 PM

Running warm up/down 8:17 [3] 1.5 km (5:31 / km) +16m 5:14 / km
shoes: Kayano 17

Running intervals 22:12 [4] 5.45 km (4:04 / km) +74m 3:49 / km
shoes: Kayano 17

BIlbys thursday intervals, just did 4x gate to gate running with jack. Started out fairly steady but lifted a bit at the end. It was a lot colder than this morning.

Running warm up/down 8:16 [3] 1.68 km (4:56 / km) +25m 4:35 / km
shoes: Kayano 17

A couple of easy bike paths for the warm down.

Tuesday Aug 7, 2012 #

6 PM

Bilbys warm up warm up/down 21:16 [3] 2.03 km (10:28 / km) +1m 10:26 / km
shoes: X-talon 190

Good to see Gary back from holidays - but the warmup was back to long again

Running intervals 34:58 [0] 8.61 km (4:04 / km) +1m 4:03 / km
shoes: X-talon 190

A bit of a different set, 1x 3km time trial followed by 6x600(200). 10.21 for the 3km and about 2.10s for the 600s (which I was doing at a slightly easier pace). It was a cold evening, so ended up putting a beanie on for the 600s

Running warm up/down 5:53 [0] 1.13 km (5:12 / km)
shoes: X-talon 190

Standard big lap

Monday Aug 6, 2012 #

6 PM

Running 39:00 [3] 7.0 km (5:34 / km)
shoes: Kayano 17

Evening run on the ridge, was ok once I warmed up a bit.

Sunday Aug 5, 2012 #

10 AM

Orienteering 1:27:34 [3] 11.4 km (7:41 / km) +321m 6:44 / km
shoes: Oroc 340

ACT classic at wild cattle flats. I underestimated how long it would take to drive there, so arrived just in time to put my shoes on and head to the start. Made a complete mess of 3 and after that slowed down a bit and it turned into a long run although I was orienteering a lot better towards the end.

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