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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kas

In the 7 days ending Mar 10, 2012:

activity # timemileskm+m
  Orienteering6 4:34:20 15.65(17:32) 25.18(10:54) 35016 /38c42%
  Swimming1 53:30 1.49(35:52) 2.4(22:18)
  Water Running1 40:00 0.88(45:39) 1.41(28:22)
  Strength and Conditioning, Etc.1 10:00
  Total9 6:17:50 18.01 28.99 35016 /38c42%

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Saturday Mar 10, 2012 #

9 AM

Orienteering race (NOL 1 Sprint) 15:27 [4] ** 3.25 km (4:45 / km) +48m 4:26 / km
ahr:171 max:202 spiked:16/17c (injured) shoes: Asics DS Trainer

Foot felt pretty bad beforehand, so my warm up efforts were short and hurt a bit. Felt much better then I expected once I started but still so restricted in running speed, couldn't open up at all which was disappointing on such a straight forward course. Just made sure I nailed everything since there was no chance I was going to have an edge on others with running speed, so I got a really good flow happening. Just would have been funner to be able to run the 0:45-1:00/km faster that I should have been able to do no worries normally. Little error on 15 just by wanting to avoid going out of bounds under some canopy for smoother running then the stairs right next to it so went wide to the path, probably only cost about 3-5sec though.
12 PM

Orienteering race 37:14 [4] **** 6.17 km (6:02 / km) +104m 5:34 / km
ahr:173 max:185 21c (injured) shoes: Inov8 X-Talon 212s 2.0

Went out a little bit more confident with this race as the running speed wouldn't be quite as much of an overall issue. Felt alright running just a little restricted especially on the longer legs. Had an error on 3 (about 1:20 mistake) and then 4 (30sec error), just underestimated the short legs again, a little error on 13 (10sec error) getting dragged off knowing where I was because I saw our control 20 and Ian running towards that having left 12 just before me, and then one final error on 19 stopping up at the depressions on the edge of the control circle as I couldn't read them, didn't think I had gone far enough but it wasn't making sense, lost about 20sec here. Other then those I had a good run, just didn't have the speed or confidence with my foot once again.

Friday Mar 9, 2012 #

10 AM

Orienteering (Relocation) 1:06:36 [1] *** 3.97 km (16:47 / km) +66m 15:29 / km
ahr:103 max:136 shoes: Asics DS Trainer

Went out walking on the relocation exercise with Jenny. Found it a good exercise, especially when adding in the map memory to it to trick me up a bit.
4 PM

Orienteering (Sprint Technique) 17:49 [1] ** 1.67 km (10:40 / km) +19m 10:06 / km
ahr:100 max:130 shoes: Asics DS Trainer

Walked, tried jogging a bit near the start but it felt pretty shocking so I refrained from then on.

Orienteering 18:07 [1] 1.44 km (12:35 / km) +16m 11:55 / km
ahr:94 max:131 shoes: Asics DS Trainer

Walked round the 2nd course collecting controls.

Thursday Mar 8, 2012 #

10 AM

Orienteering 53:58 [1] *** 3.75 km (14:23 / km) +40m 13:40 / km
ahr:104 max:126 (injured) shoes: Asics DS Trainer

Walked around the Tempo Change exercise. Good for getting a better feel of Gold Mining terrain.
2 PM

Orienteering (Downhill Legs) 33:57 [1] *** 2.43 km (13:58 / km) +35m 13:02 / km
ahr:109 max:139 shoes: Inov8 X-Talon 212s 2.0

Walked round. Tried to absolutely nail every control, did pretty well for the most part.

Orienteering (Downhill Legs 2) 31:12 [1] *** 2.5 km (12:29 / km) +22m 11:57 / km
ahr:119 max:147 shoes: Inov8 X-Talon 212s 2.0

Walked this as well but tried a few 50m jogs to see how it felt on my foot. It wasn't too bad but I couldn't go to fast or far.

Accidently stood in a Bull Ants nest before this and got bitten by about 5 at once on my ankle.

Wednesday Mar 7, 2012 #

Strength and Conditioning, Etc. 10:00 [3]

Monday Mar 5, 2012 #

Swimming 53:30 [3] 2.4 km (22:17 / km)

10x50m 30sec cyc
8x50m 1min cyc
4x100m (EHHE) 15sec rest
3x200m Hard 15sec rest
100m Choice
18x25m (first 8 M.O. then 10 fr up br back)
100m choice

Sunday Mar 4, 2012 #

5 PM

Water Running 40:00 [3] 1.41 km (28:22 / km)
shoes: Barefoot

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