Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kido

In the 7 days ending Dec 15, 2018:

activity	#	time	miles		km		+m
Orienteering	13	9:28:06	42.63	(13:20)	68.61	(8:17)	1474
Cycling	1	1:41:32	25.86	(15.3/h)	41.61	(24.6/h)	445
Jogging	4	1:23:04	9.17	(9:03)	14.76	(5:38)	208
Total	16	12:32:42	77.66	(9:42)	124.98	(6:01)	2127

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Saturday Dec 15, 2018 #

11 AM

Orienteering 18:03 [2] 1.54 km (11:43 / km) +33m 10:35 / km
ahr:122 max:153

Warm Up / Shadowing some Vic junior girls, trying to get them to talk about their orienteering.

12 PM

Orienteering 1:17:13 [3] 8.04 km (9:36 / km) +256m 8:17 / km
ahr:143 max:164

Petticoat Gully, a few exercises set by Pat. First shadowing / annoying Sophie around a compassing exercise, then a corridor on my own and then a control pick. Harping on a bit I know but really tired today and really poor concentration / technique practice.

2 PM

Jogging 15:54 [3] 2.44 km (6:31 / km) +60m 5:48 / km
ahr:143 max:162

Jog back to the car.

3 PM

Orienteering 10:20 [2] 1.61 km (6:25 / km) +19m 6:04 / km
ahr:138 max:158

Easy little warm up loop around the bottom end of Fed Uni.

4 PM

Orienteering 12:26 [4] 2.37 km (5:15 / km) +42m 4:49 / km
ahr:134 max:163

Sprintervals with splitting. Trying to put more pressure on the juniors by starting a bit after, but really only just managing to catch them! Pretty competent group, some make slightly slow decisions and read their map too much but otherwise really impressed.

Friday Dec 14, 2018 #

1 PM

Jogging warm up/down 14:12 [3] 2.55 km (5:34 / km) +46m 5:06 / km

Orienteering 19:04 [4] 3.0 km (6:21 / km) +38m 5:59 / km
ahr:160 max:173

Sprint training on "Kew Cottages" - fab map made by Aston specifically for this session! It's the old Asylum buildings which is now residential. Lots of small passages to make it tricky. Practicing map folding and having clear routes before leaving the control - went OK but as always hesitant and slow. Pushed a little bit not hard.

6 PM

Jogging warm up/down 10:08 [3] 1.75 km (5:47 / km) +16m 5:32 / km

Orienteering 20:30 [4] 3.28 km (6:15 / km) +28m 6:00 / km
ahr:159 max:172

Sprint training at Swinburne Uni. Set by Aston, good course as the campus isn't that complex. Was very wet and slippery, felt OK and prepared to push it quite hard but was much too afraid of falling (didn't wear the splint today as I washed it) so kind of tiptoed around. Didn't make any mistakes, maybe had some longer routes than necessary.

Thursday Dec 13, 2018 #

12 PM

Orienteering 41:20 [3] 4.8 km (8:37 / km) +122m 7:38 / km
ahr:148 max:166

Training on Spring Gully, group start with splitting. Saw a fair bit of Dante but that was about it. Just steady, not hard. Went pretty well, even in the super low-vis stuff.

2 PM

Orienteering 43:28 [4] 4.38 km (9:55 / km) +145m 8:31 / km
ahr:157 max:173

Training on Irishtown. "Racing" with 1 min intervals. Pushed a little but really I was too tired to really get any speed. Annoyed Angus and Alistair by giving them a bit of the "old lady syndrome" treatment! Lost a bit of time on two controls but otherwise going too slow to really muck it!

C • Hahaha 2

Wednesday Dec 12, 2018 #

11 AM

Orienteering 46:55 [3] 5.16 km (9:06 / km) +128m 8:05 / km

More Kooyoora training. This one kind of a control pick again but longer legs so practicing more skills. Went reasonably well, found myself over-reading detail and not simplifying on a few legs.

2 PM

Orienteering 58:48 [3] 5.47 km (10:45 / km) +177m 9:15 / km

Shades of O-Ringen stage 5; exhausted and close to heat stroke therefore delirious. Physically completely wrecked, and put a nail in the coffin by sitting around in the heat for 3 hours between sessions. Shame to lose the confidence gained from the morning session.

Tuesday Dec 11, 2018 #

4 PM

Orienteering 39:45 [3] 4.83 km (8:14 / km) +110m 7:23 / km
ahr:156 max:172

At Kooyoora, organised by Warren, with Aston and a group from Adelaide and ACT. Practicing exit / entry direction on a control picking style course. Not going flat-out but trying to push a little, actually went pretty well with the exception of maybe one control. Got pushed around a lot by vegetation.

6 PM

Orienteering 48:43 [3] 6.03 km (8:05 / km) +134m 7:16 / km
ahr:158 max:171

Kooyoora again, this time practising using line features which weren't always obvious gullies or spurs or tracks (like lines of rock etc). Had some good legs but had some where I really lost concentration, started to struggle with the vegetation and was getting tired and not being effective / practising good habits.

Monday Dec 10, 2018 #

10 AM

Jogging 42:50 [3] 8.02 km (5:20 / km) +86m 5:04 / km
ahr:147 max:170

Easy jog with my bro around the Tan and back.

5 PM

Cycling hills 1:41:32 [3] 41.61 km (24.6 kph) +445m
ahr:136 max:162

On the Boulie, doing low cadence drills for the first lap and a half. Legs were screaming and was crawling by the end!

Sunday Dec 9, 2018 #

10 AM

Orienteering long 2:11:31 [3] 18.1 km (7:16 / km) +242m 6:49 / km
ahr:138 max:176

Two courses at Enfield set by Dad. Quite vague area and drifted off line a few times, not disciplined with my compass. Feeling weary after a late night, not concentrating well, running most of it but very slowly.

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