Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: macey

In the 7 days ending Mar 14, 2011:

activity	#	time	miles		km		+m
Running	7	2:45:00	14.07		22.64
Orienteering	3	2:39:39	15.87	(10:04)	25.54	(6:15)	435
Total	8	5:24:39	29.94		48.18		435

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Sunday Mar 13, 2011 #

10 AM

Orienteering 1:35:10 [3] *** 13.54 km (7:02 / km) +435m 6:03 / km
shoes: Inov8 x talon 212

long distance. first leg was either over or around mt ainslie so i went around and it ended up being over 3km to the first control. most of the elites went that way it seems though. was tired by that point but then the course winded up mt ainslie and that absolutely ruined me. everytime i encountered the smallest hill after that my legs burned and i just couldn't do it. lots of walking in the 2nd half. was extremely glad to finish

C • did anyone else.... 4

Running warm up/down 10:00 [2]
shoes: Inov8 x talon 212

Saturday Mar 12, 2011 #

Event: Capital Orienteering Festival

8 AM

Orienteering 36:10 [5] *** 6.4 km (5:39 / km)
shoes: Inov8 x talon 212

middle distance. was not switched on after driving to canberra on 2 hours sleep that morning. so was making slow decisions and struggling to ignore the tracks. made 1 big mistake, like about 5 mins and lots of silly moments. then josh ran through me and showed me where everything was so i did better after that

Running warm up/down 15:00 [2]
shoes: Inov8 x talon 212

1 PM

Orienteering race 15:09 [5] ** 3.0 km (5:03 / km)
shoes: Nike Free Run+

mixed relay in 21E with lisa grant
mixed relay leg 2. lisa smashed around and came in 2nd place, although i think she had the shorter split that leg and i went out just after shep. we had the longer split though and came back into the course with a massive amount of seniors. shep blasted away and i was in a pack of about 10 which pushed me along

Orienteering race 13:10 [5] ** 2.6 km (5:04 / km)
shoes: Nike Free Run+

mixed relay leg 4
don't know what position i went out in but because i had the short split i caught most of the lead teams which was exciting, but i had to watch them fade into the distance as i was tiring badly. lisa and i finished 7th though which was quite surprising. we were the 3rd stingers team out of the 8 in the seniors so that was good too!

these are the best times i've done in a sprint event for a while, it was all dads fast SI that i was borrowing i reckon :P

Friday Mar 11, 2011 #

Running 15:00 [3] 3.0 km (5:00 / km)
(rest day) shoes: Nike Lunar Eclipse+ (blue)

running to and from station. only ran a little bit in the morn but the whole way in arvo. i pulled something in my foot earlier in the week and it was sore but not worth mentioning. today however it was very sore to run on. shouldn't slow me down but contouring could be painful the next 2 days

Thursday Mar 10, 2011 #

7 AM

Running 10:00 [3] 2.04 km (4:54 / km)
shoes: Nike Lunar Eclipse+ (blue)

morning jog to the train station

C • Any objections? 4

6 PM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Lunar Eclipse+ (blue)

warm up run from train station to oval then a few runthroughs. only a 5 min warm down, was keen to get home

Running intervals 20:00 [5] 4.6 km (4:21 / km)
shoes: Nike Lunar Eclipse+ (blue)

ints at the oval in the light rain.
10 x 400m on a 2 min cycle. times weren't that great even though i was feeling pretty good. i'm blaming the wet grass and wearing my heaviest shoes but its most likely that i was having a slow day

Wednesday Mar 9, 2011 #

Running 30:00 [3]
shoes: Nike Free Run+

various running putting out/ collecting controls and moving stuff between car, fetching things etc. was pleased that my park event with Alex Orr seemed to go well, and not many people seemed to notice the little map inaccuracies that i found unfortunately when i walked my course on sunday. was extremely worried before the event about that, and also because the council closed one of the main paths to reseal through the week and i wasn't sure if it was going to be finished in time, but it was.

C • today's event 3

Tuesday Mar 8, 2011 #

6 PM

Running warm up/down 15:00 [3] 3.1 km (4:50 / km)
shoes: Nike Lunar Elite+

warm up around the oval, few drills

Running intervals 20:00 [5] 4.4 km (4:33 / km)
shoes: Nike Lunar Elite+

ints at the oval. 4 x 1k on a 5min cycle. kinda disappointed that i didn't force myself to push for 5.

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Nike Lunar Elite+

bit of jogging and walking then home

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