Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nieuwy

In the 7 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
Orienteering	4	2:35:34	14.72	(10:34)	23.69	(6:34)	212
Running	4	1:10:25	5.42		8.73		103
Total	6	3:45:59	20.14		32.42		315

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Sunday Feb 27, 2011 #

7 AM

Running warm up/down 10:00 [3]
shoes: Brooks Cascadia 4

Warm up. Shin sore

8 AM

Orienteering race 1:03:35 *** 11.06 km (5:45 / km) +97m 5:30 / km
ahr:183 max:199 shoes: Brooks Cascadia 4

Bendigo ToDay Mass Start Loop Race. Had the same first loop as Simon and stayed just behind, but left 3 slightly right and stopped one gully too short and lost 2-2.5mins. Started the 2nd loop by re-passing some of the people that went past when i made the mistake, then formed a pack (line) with Kathryn, James Robertson and Jasmine. Took a while to get past Jas, but she stayed close behind after. Couldnt get past Kathryn or James as they were running faster, but making small mistakes. Caught up at 3rd last, but lost them again up the hill, then they stayed to high and missed the 2nd last and went to the last, so i went past and got them by about 2 mins.

10th overall 9.5mins behind Simon, 2.5 behind Liggo in 9th

Shin not sore

Saturday Feb 26, 2011 #

Event: BendiGo ToDay

12 PM

Orienteering 54:03 ***** 5.11 km (10:35 / km) +100m 9:38 / km
ahr:152 max:184 shoes: Brooks Cascadia 4

Putting out tapes at Petticoat gully for Arrows training. Lots of fun! I put one in the wrong place, but it was close enough.

6 PM

Orienteering race 19:10 *** 3.95 km (4:51 / km) +11m 4:47 / km
ahr:187 max:196 shoes: Brooks Cascadia 4

Bendigo ToDay Sprint. Started 1 min after Lauren and 1 min before Simon. Went the longer way to #1, but it wasnt much different. Saw Lauren running the wrong way when i got to #2, then she stayed with me til 6 when she decided it was better to not follow me. I was a bit wide coming into 6 and lost a bit of time. Went past 8, as the track sort of continued when it shouldnt have, Simon caught me here. Got 9 before Simon as he went past it and i spotted it first in thicker bush. Behind Simon for the rest, he just gradually got away from me by a few seconds each control. Tripped over a fence coming out of 14 when i didnt see it, the wire was at shin height :(.

8th 1.31 behind Simon, 5 secs behind Schepisi and 4 secs behind Bruce.

Shin not sore

Running warm up/down 10:00 [3]
shoes: Brooks Cascadia 4

Warm up. Shin sore

Thursday Feb 24, 2011 #

6 PM

Running 34:37 6.13 km (5:39 / km) +65m 5:22 / km
ahr:151 max:169 shoes: Asics Gel Kayano 17

Nearly everyone was unenthused for this, so we just went up to Karka and back. Shin a bit sore.

Tuesday Feb 22, 2011 #

6 PM

Running warm up/down 15:48 2.6 km (6:05 / km) +38m 5:40 / km
ahr:147 max:177 shoes: Brooks Cascadia 4

Tuesday sprint training at Belair set by Adrian. Warm up from the carpark to the start at the top of the golf course. Leg/shin was very sore in warm up and i wasnt sure if i should run the courses or not.

Orienteering 9:12 1.69 km (5:27 / km)
ahr:185 max:195 shoes: Brooks Cascadia 4

First course. A bit hesitant on #1, but most had issues, as the cliff wasnt very visible and not mapped quite right. Pretty good after that, a couple of poor route choices, but not much time lost. Leg was fine for this.

Orienteering 9:34 1.88 km (5:05 / km) +4m 5:02 / km
ahr:186 max:193 shoes: Brooks Cascadia 4

2nd course. A bit right on #2 and then went further right as i thought i saw the ditch, so lost a bit of time there. Some more open running on this one, so it was faster and easier to read the map. Had enough by the end and didnt bother to warm down.

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