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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running13 6:01:06 40.96(8:49) 65.92(5:29) 130
  Strength and Conditioning2 1:10:00
  Orienteering5 1:00:09 8.86(6:47) 14.26(4:13)
  Drills1 3:00
  Total14 8:14:15 49.82 80.18 130
  [1-5]13 8:01:15

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MoTuWeThFrSaSu

Sunday Jan 26 #

9 AM

Running 16:14 [1] 3.31 km (4:54 / km)
shoes: Brooks Ghost 12

Drills 3:00 [0]

Orienteering 15:32 [5] 3.54 km (4:23 / km)
shoes: Inov8 X-Talon 212 v5

Sprint 1
Pukekura Park
~Botanical Gardens
Good performance
http://obasen.orientering.se/winsplits/online/en/d...

Running 13:47 [1] 2.38 km (5:47 / km)
shoes: Inov8 X-Talon 212 v5

1 PM

Running 14:00 [1] 2.5 km (5:36 / km)
shoes: Inov8 X-Talon 212 v5

Orienteering 15:55 [5] 3.72 km (4:17 / km)
shoes: Inov8 X-Talon 212 v5

Sprint 2
Pukekura Park (south)
Mistakes + Faffing
http://obasen.orientering.se/winsplits/online/en/d...

Running 15:17 [1] 2.53 km (6:02 / km)
shoes: Brooks Ghost 12

Saturday Jan 25 #

9 AM

Running 17:41 [1] 3.54 km (5:00 / km)
shoes: Brooks Ghost 12

Orienteering 11:28 [4] 2.67 km (4:18 / km)
shoes: Inov8 X-Talon 212 v3

Lonley Mountain Sprints
Qualifier
Heat 2

Running 10:19 [1] 1.85 km (5:35 / km)
shoes: Inov8 X-Talon 212 v3

12 PM

Running 10:29 [1] 2.1 km (5:00 / km)
shoes: Brooks Ghost 12

Orienteering 8:10 [4] 2.12 km (3:51 / km)
shoes: Invo8 F-lite

Quarter Final

Running 11:26 [1] 1.9 km (6:01 / km)
shoes: Brooks Ghost 12

2 PM

Running 9:02 [1] 1.8 km (5:01 / km)
shoes: Brooks Ghost 12

Orienteering 9:04 [5] 2.21 km (4:06 / km)
shoes: Inov8 X-Talon 212 v5

Semi Final
Arrggghhhh
Picked the worse course choice. Then struggled to make any progress in the rough area.

Running 10:53 [1] 2.02 km (5:23 / km)
shoes: Inov8 X-Talon 212 v3

6 PM

Running 5:08 [1] 0.87 km (5:54 / km)
shoes: Inov8 X-Talon 212 v3

Friday Jan 24 #

8 AM

Running 14:05 [1] 1.9 km (7:25 / km)
shoes: Brooks Cascadia 7

Ruakuri Trail
Cool!
6 PM

Running 10:30 [1] 1.91 km (5:30 / km)
shoes: Brooks Ghost 12

Model Event
Frankley School

Thursday Jan 23 #

7 AM

Running 16:52 [4] 4.57 km (3:41 / km) +130m 3:14 / km
shoes: Brooks Ghost 12

~4,4,4.30(hill),1,3

Cornwall Hill / One Tree Hill

Running 42:34 [1] 8.01 km (5:19 / km)
shoes: Brooks Ghost 12

6 PM

Running 20:38 [1] 3.03 km (6:49 / km)
shoes: Brooks Cascadia 7

Waitomo Village
+ Lookout

Wednesday Jan 22 #

3 PM

Running 35:45 [1] 6.22 km (5:45 / km)
shoes: Brooks Ghost 12

Auckland
From Auckland Domain towards city centre but kind of messed around and didn't see much.
8 PM

Running 18:39 [1] 3.03 km (6:09 / km)
shoes: Brooks Cascadia 7

Mount Eden

Tuesday Jan 21 #

8 PM

Strength and Conditioning 10:00 [0]

On a plane to NZ! A few easy exercises.

Monday Jan 20 #

7 AM

Running 1:07:47 [1] 12.45 km (5:27 / km)
shoes: Brooks Ghost 12

Got persudaded into a post gym loop to Dunkeld Estate. Twisted my left ankle trying to avoid a coil of wire lying on the ground...

Strength and Conditioning 1:00:00 [1]

Hamstring curls - lying down machine. 8x3 single leg
Squats 10,8,6,4 - 85-92kg
Split Squats 8x3 40kg
Deadlifts 8x3 40kg
Hip Flexors 12,8,6,4 ?kg
~10min standing on ball

Got told by a Swedish Athletics Coach that I looked like Jonathan Edwards...

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