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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kas

In the 7 days ending Sep 12, 2011:

activity # timemileskm+m
  Running4 4:14:44 24.17(10:32) 38.89(6:33)
  Orienteering2 2:27:41 10.31(14:19) 16.6(8:54) 550
  Swimming1 1:00:00 1.55(38:37) 2.5(24:00)
  Kung Fu1 1:00:00
  Walk/Jog/Stretch, Etc.1 1:00:00
  Total8 9:42:25 36.03 57.99 550
averages - sleep:9.3

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Monday Sep 12, 2011 #

Note
slept:12.0 (rest day)

Sunday Sep 11, 2011 #

10 AM

Orienteering race 1:43:19 [5] *** 12.8 km (8:04 / km) +550m 6:39 / km
ahr:157 slept:10.0 shoes: Inov8 x-talon 212

Punched the wrong last control. Sooo Rooky! Was just trying to get a fast finish, and the number was only one different, so in my head it seemed to match with what I read, plus was trying to get in and out quickly as I near pushed in.

Errors on 2, slightly on 3, again on 10 and 17.

Probably could have pushed much harder earlier, but was running really conservatively ad just hoping it was going to be at a fast enough pace, whilst not dying at the end.

Garmined 14.99km

Walk/Jog/Stretch, Etc. 1:00:00 [3]

Hectic bush/cavewalking at Jenolan Caves, ended up running a shit load of stairs, and then just feeling stuffed, especially after the mornings run. Made for an early night.

M21A - Splits

Saturday Sep 10, 2011 #

Event: NSW Middle & Long Champs
 
1 PM

Orienteering race 44:22 [4] **** 3.8 km (11:41 / km)
ahr:161 slept:6.0 shoes: Inov8 Baregrip 200

Navigation was alright for the most part. Did one of the butterfly loops in the wrong order though so ended up having to do it twice, lost probably about 5min from that. Lost most of my othertime by not being smooth enough straight into the control, partly not reading my control descriptions and compass very well for the rocks, probably lost a minute or so with that.

Garmined 5.32km

Friday Sep 9, 2011 #

Running warm up/down 3:00:00 [2] 20.0 km (9:00 / km)
ahr:130 shoes: Asics DS Trainer

Just the approx total for warm ups and downs for the week

Note

Well it was nice to have a semi catch up with attackpoint, but probs won't have that again for a while.

Thursday Sep 8, 2011 #

2 PM

Running (Fartlek) 23:30 [4] 6.14 km (3:50 / km)
ahr:168 shoes: Inov8 F-Lite 195 (Black)

Felt real tired beforehand by how much I've been smashing myself at swimming and stuff. Good to still get pretty much on my targets, a bit slow on lots of the floats though.
C • good form 2
6 PM

Kung Fu 1:00:00 [2]
shoes: Asics DS Trainer

Tried out my new kung fu pants, and boy do they get sweaty compared to shorts.

Wednesday Sep 7, 2011 #

4 PM

Running race (Cross Country) 17:40 [5] 4.71 km (3:45 / km)
ahr:174 shoes: Inov8 Baregrip 200

Slower then last week which had worse conditions, and I was probably less healthy for, but I spose less tired too. It was stupid to wear my baregrips today. They were great through the mud, but with the lack of wearing in they've had and because there is nothing between the at all for cushioning on the road and that hurt my feet a fair bit, probably didn't slow me down much, the fast start possibly did that, plus being tired from training. But yeah, Muzza got me :( I'd say next time, but that's probably about 7 months off. I'll just have to get him at the night O he is setting soon.
6 PM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)
shoes: Swimmers

Tuesday Sep 6, 2011 #

Running 33:34 [3] 8.04 km (4:10 / km)
ahr:161 shoes: Inov8 F-Lite 195 (Black)

Took this a minute and a half faster then I needed to.. I just love seeing myself slowly pull away from the virtual partner on my garmin, even if I already have it fast. Last km of 3:40 was probably also unnessicary, fun though.

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