Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kas

In the 9 days ending Jul 14, 2008:

	activity	#	time	miles	km	+m
	Orienteering	6	6:43:47	24.2	38.95	135
	Running	5	1:21:08	3.91	6.3
	Strength and Conditioning, Etc.	2	10:00
	Cycling	1	2:30
	Total	7	8:17:25	28.12	45.25	135
averages - sleep:8 weight:60kg

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Sunday Jul 13, 2008 #

Orienteering race (Belangalo State Forest) 59:07 [4] *** 5.85 km (10:06 / km) +115m 9:12 / km
slept:8.0 weight:60kg shoes: $40 O'Shoes

Was fairly intense narling and hardcore terrain making it slightl difficult but I don't think I ran as hard as i should have or could have

Running warm up/down 5:00 [2]

Saturday Jul 12, 2008 #

Orienteering race (Bloomfield Park) 36:00 [4] ** 5.6 km (6:26 / km)
shoes: New Balance

Park O relays. Tom and I Won, Wooo! I kept getting stuck in fences, which sucked cause I lost a heap of time on it. It was especially annoying when I was stuck in a fence for about 1min and then tamara just crawled straight under and then it took me still a far bit of time to get the rest of my body through that barbed wire fence, just too bad I didn't think to go under the fence first.

Running warm up/down 15:00 [3]
shoes: New Balance

Friday Jul 11, 2008 #

Cycling (Rob's Experiment) 2:30 [5]

Hurt heaps, and made me feel sort of sick, especially having to scull down that glucose drink between each 30 sec ride. So it was pretty much as hard as you could ride for 30 seconds 5 times. Started burning a heap at about the 15 sec mark. Lactic Acid was awful.

Orienteering race (Camp Champs) 1:22:00 [4] 7.5 km (10:56 / km)
shoes: $40 O'Shoes

Really disappointed with this run because I pretty much spiked the first 3 controls then did about a 10 min mistake on the 4th control then about a 15-25 min mistake on 5 because of and unmarked track which it took me ages to relocate and figure out the track wasn't on there.

Running warm up/down 15:00 [3]
shoes: $40 O'Shoes

Strength and Conditioning, Etc. (Twister) 5:00 [5]

This was intense.

C • Ha 4

Thursday Jul 10, 2008 #

Orienteering (Pairs Relocation) 45:00 [4] *** 4.0 km (11:15 / km)
shoes: $40 O'Shoes

Georgia and I were a pair and we had fun flying round the course. It feels like you can't go as fast when your following in the leg, quite strange.

Orienteering intervals (Map Memory) 8:08 [5] *** 2.0 km (4:04 / km) +20m 3:52 / km
shoes: $40 O'Shoes

Somehow must have gotten all the shorter courses, poor georgia, hehe. was able to get some good times and I think I did half the amount of time on one leg.

Orienteering intervals 35:00 [5] *** 4.0 km (8:45 / km)
shoes: $40 O'Shoes

The mud was "fun". probably especially for josh. 4x about 1km courses. Really stuffed up my second course but oh well I think I learnt a bit from those mistakes.

Strength and Conditioning, Etc. (Twister) 5:00 [5]

Wednesday Jul 9, 2008 #

Orienteering (Map Memory) 32:00 [3] *** 3.0 km (10:40 / km)
shoes: $40 O'Shoes

Ollie and I were a pair for a map memory course which we pwned round and were able to slightly run off the map.

Orienteering (Pack Run) 35:00 [5] *** 4.0 km (8:45 / km)
shoes: $40 O'Shoes

Ran round for a "intensity 3, at max" Pack run. Had stops at each control and at a toilet for rob and after a control when we forgot to pick it up. The must have gotten good for our "lack" of clothing.

Orienteering (Star Relay) 30:00 [4] *** 3.0 km (10:00 / km)
shoes: $40 O'Shoes

Georgia, Boahdan and I were a team and I'm pretty sure we were awesome and just had the long leg/s first which was why we were first back.

Tuesday Jul 8, 2008 #

Orienteering (Park Score) 41:32 [3] **
shoes: New Balance

Was disappointed that I didn't find all of the controls because I only missed the control in a thicket that was mapped wrong and in a different spot or something.

Running warm up/down 10:00 [2]
shoes: New Balance

Monday Jul 7, 2008 #

Event: NSW Junior Squad Training Camp

Running (Ashtonfield) 36:08 [3] 6.3 km (5:44 / km)
shoes: New Balance

Went for an easy run with Boahdan, Josh and Nicola. Fun Fun

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