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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: macey

In the 7 days ending Aug 31, 2008:

activity # timemileskm+m
  Running5 3:26:16 10.56 17.0
  Orienteering2 1:36:35 3.67 5.9
  MTB Orienteering1 1:12:35 9.32(7.7/h) 15.0(12.4/h)
  Total5 6:15:26 23.55 37.9

» now

Sunday Aug 31, 2008 #

Orienteering race 46:35 [5] *** 5.9 km (7:54 / km)

Minor event at the range. felt really good, but it was really wet and muddy. could have gone faster between 10 - 11 but was being cautious and checking directions and stuff frequently. otherwise everything else was fine. think i came 4th or 5th. and i beat dad by 6 mins :)

MTB Orienteering race (Super Series 5) 1:12:35 [5] ** 15.0 km (12.4 kph)

really really muddy. like unbelievely bad. i got absolutely caked head to toe with mud. and it was so hard to ride, trying to avoid puddles and not slide off the track. had no problem, got a bit tired in the middle, but finished strong. led from start to finish i think. had one bloke with me until 4, but then he dropped back. bit lonely riding through cold mud and wind and occasional rain by myself....
happy with overall result.

Running 10:00 [1]

various things such as running up and down, riding up and down etc

Saturday Aug 30, 2008 #

Running (warm up/down) 30:00 [2]

running out to start and back, plus terrain running in the arvo

Running (Stretching) 15:00 [1]

stretching. copied joshwa

Orienteering 50:00 [3]

training for qld with nsw junior squad. 4 loops with decoy controls, took about 40 mins all up, and a 10 min compass course. i think

Friday Aug 29, 2008 #

(rest day)

Rest day. slightly sore from yesterday but its all good. fairly active rest day, did 30 mins of soccer and 50 mins of grid iron in slr. and i wanted to be good for this weekend :)

Thursday Aug 28, 2008 #

Running (warm up/down) 20:00 [2] 3.0 km (6:40 / km)

warm up and down. laps of king edward park. fun

Running hills 30:00 [5]

ok Hills with joshwa at king edward park. not quite sure about distances or time but we shall see.
6 runs up progressively steep hill, about 120 metres maybe. with about 2 mins 10 secs recovery jog back to the bottom. times were
then a rest
then about 80 metre steady climb with about 1 min recovery. times were
first hill hurt more than second.
was planning to copy joshwa's log but oh well.

Running (Stretching) 15:00 [1]

stretching. copied joshwa in his stretches

Wednesday Aug 27, 2008 #

Running 31:45 [3] 7.0 km (4:32 / km)

Didn't really feel like running, but went anyway. decided to only go at moderate pace and intensity. had planned for longer but decided to cut short.

Running (Stretching) 15:00 [1]

5 warm up, 10 warm down

Tuesday Aug 26, 2008 #

Running 29:31 [4] 7.0 km (4:13 / km)

didn't feel like going fast today, did another 50 mins of basketball and half hour of soccer at school. felt really slow and tight. time was ok though.
forgot to warm up :(

Running (Stretching) 10:00 [1]

normal warm down

Monday Aug 25, 2008 #

(rest day)

Pretty active rest day, did an hour of soccer at lunch and 50 mins of basketball in slr. felt lazy and sore so no run today

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