Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LOST_Richard

In the 7 days ending May 28, 2011:

activity	#	time	miles		km		+m
Road Cycling	5	4:34:45	74.54	(16.3/h)	119.96	(26.2/h)	122
Orienteering	2	2:02:46	9.87	(12:26)	15.89	(7:44)	338
Walking	1	45:00	3.73	(12:04)	6.0	(7:30)
Running	1	26:08	3.06	(8:32)	4.93	(5:18)
Total	9	7:48:39	91.2	(5:08)	146.77	(3:12)	460

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Saturday May 28, 2011 #

Event: (Autumn Classic) Peterdine

Road Cycling (Brittany Training) 55:00 [3] 20.0 km (21.8 kph)
shoes: Colnago CLX

Down to Christchurch School and back to justify a coffee and sausage roll at La Galette France, a some real Britany training

2 PM

Orienteering race 48:11 [5] 6.82 km (7:04 / km) +170m 6:17 / km

Day 1 of the Autumn Classic at Peterdine, always a good place to run as it is so open with little other than uphill and some rocky patches to hinder progress.

A pattern is forming, found the 1st one fine but then ran straight past number 2 and could not pick up the detials and wasted 3-4 minutes, same problem as last week and also happened in the future!

After 2 I was pretty clean catching up with Rob West at number 4 I tried hard to run away from him and other than being off line on 10 I managed to get a minute of so on Rob over the rest of the course. Turns out Rob had messed up number 1 so I was in front anyway!

H3 - Splits

Friday May 27, 2011 #

Walking 45:00 [2] 6.0 km (7:30 / km)

Such a nice morning I decided to walk to work through Kings Park - lots of tourists in the Botanic garden and War memorial

Thursday May 26, 2011 #

Road Cycling (Brittany Training) 47:00 [3] 21.0 km (26.8 kph)
shoes: Colnago CLX

The wind was back this morning and quite hard work to keep a decent pace out to Windance Bridge - had a shadow along Matilda Bay and could not raise the pace to drop him

Road Cycling (Brittany Training) 16:45 [3] 7.2 km (25.8 kph)
shoes: Colnago CLX

Fast ride home as a TAIL wind - unheard of at 5:00pm

Wednesday May 25, 2011 #

Road Cycling (Brittany Training) 16:30 [3] 7.2 km (26.2 kph)
shoes: Colnago CLX

Tail wind and lyrca to chase on Matilda Bay,

7 AM

Road Cycling (Brittany Training) 1:17:00 [4] 36.56 km (28.5 kph) +122m
shoes: Colnago CLX

Around the river, tried to hit 30 km/hr to the narrows but was about 500m off must have been too many slow bits for road works, traffic and lights etc

Nice ride, not much wind and not too cold about 10 deg when I started

no drafting at all but did go past a few slow riders

Tuesday May 24, 2011 #

Running 26:08 [3] 4.93 km (5:18 / km)

Kings Park short run, a minute quicker than two weeks ago, if I keep improving at this rate I will finish before I start in a few weeks! Actually the goal is to get back to 5 minute / km we will see if I can after the holiday and see if the knee holds together - it felt good tonight and I knew I was quicker than before

Monday May 23, 2011 #

Road Cycling (Brittany Training) 45:00 [3] 21.0 km (28.0 kph)
shoes: Colnago CLX

Windance Bridge to City, cool start to the day but nice out

Road Cycling (Brittany Training) 17:30 [3] 7.0 km (24.0 kph)
shoes: Colnago CLX

home at a decent pace along the bay -

Sunday May 22, 2011 #

Event: Wundabiniring

10 AM

Orienteering race 1:14:35 [4] 9.07 km (8:13 / km) +168m 7:31 / km

H3 course at Wundabiniring Brook, great day for Orienteering, cool and still - also the area is good for running not too steep or thick.

Lost a minute or twoon #1 as control on a very subtle spur and most including me went to the spur above

Running well but one major screw up on #3 where I set a bearing on the wrong line as the course crossed over so was on a bearing to #5 and took way too long to work out why nothing was fitting. Had to escape to the track to sort it out. Then back along the track and up to the control.

Trail bikes galore, with guys getting air rideing down the big rock surface between #4 & #5 - would not have been a good spot to come off.

H3 - Splits

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