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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nieuwy

In the 7 days ending Apr 7, 2015:

activity # timemileskm+m
  Orienteering4 5:01:14 25.39(11:52) 40.86(7:22) 842
  Running1 17:03 1.87(9:07) 3.01(5:40)
  Total5 5:18:17 27.26(11:41) 43.87(7:15) 842

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Monday Apr 6, 2015 #

11 AM

Orienteering race 1:20:27 [4] 11.33 km (7:06 / km)
ahr:164 max:183

Stuffed up 1, wasnt concentrating, just running and went past it. Ok til 5 when I punched the control, then slipped, fell and rolled into the creek and hit my shin on a rock. Sore for the next couple of legs, so slow. Took the long track option for the long leg, probably not the quickest, but wanted something easy. Heaps of guys caught me here, and stayed in touch for 1 or 2 controls, but not fast enough to keep up. Nav was pretty good for the 2nd half and had some faster sections, 10th km was my fastest of the day (downhill including spectator leg). Legs were very tired from the last few days, but the map was great to run on.

Sunday Apr 5, 2015 #

9 AM

Orienteering 2:24:24 [4] 18.63 km (7:45 / km) +542m 6:46 / km
ahr:166 max:182

Easter day 2 long. 16.1km course.

Got a blister from my ankle brace yesterday and it was quite sore going to the start, so I was preparedto be in pain for the whole race and was. This slowed me down a bit until I got stuffed and that took over as the reason for going slow. Made a couple of stupid mistakes early not reading the map properly, then just plodded along. Wanted to give up at the spectator control, but wasnt too much further, so kept going. Happy with my bearings today, most were spot on, so saved a bit of time there.

Most likely the last time I run a 16km course, my days of running elites are just about over.

Saturday Apr 4, 2015 #

11 AM

Orienteering race 55:50 [4] 6.7 km (8:20 / km) +300m 6:49 / km

Easter day 1. Felt ok at the start and didnt feel my calf for the race, but couldnt run up hills. Pretty good for the first half, but tired after the spectator and made silly mistakes not thinking properly.9

Friday Apr 3, 2015 #

12 PM

Orienteering race 20:33 [5] 4.2 km (4:54 / km)
shoes: Adidas Adizero Pro

Easter prologue. Calf was a bit sore which slowed me down a little. Fairly clean through the street/park section, until the school where I lost time on a few not reading the map properly.

Found out afterwards that I ran through olive green from 8-9 :( I dont remember actually reading the map for this leg, just knew I had to turn left and did.

Thursday Apr 2, 2015 #

7 PM

Running 17:03 [3] 3.01 km (5:40 / km)
ahr:152 max:178

Short run around Burra with Liv and Charlotte to loosen the legs after the drive. Did some run throughs and the calf didnt like running fast, not looking good for tomorrow :(

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