Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rockman

In the 7 days ending Mar 7, 2016:

	activity	#	time	miles		km		+m
	mapping	2	2:34:00	0.75		1.2		20
	parkrun volunteer	1	1:00:00	0.93	(1:04:22)	1.5	(40:00)
	orienteering	1	42:37	1.27	(33:27)	2.05	(20:47)	70
	walking	1	15:30	0.53	(29:21)	0.85	(18:14)
	rower	1	15:00
	exercise bike	1	15:00
	Elliptical	1	10:00
	Total	6	5:12:07	3.48		5.6		90
	[1-5]	5	4:12:07
averages - weight:78.5kg

2:10

0:00

» now

Monday Mar 7, 2016 #

walking 15:30 [1] 0.85 km (18:14 / km)
shoes: hikingpoles

down hill to Henry Park

mapping (HenryPark) 1:04:00 [1] ** 1.2 km (53:20 / km) +20m 49:14 / km
shoes: hikingpoles

completing field work on Henry Park map - "pocket park" at the end of the street, for tinytoes to use with local Cubs group.
- has plenty of features for such a small inner-city park - 6m high cliff, patches of bare rock, complete range of vegetation colours, a couple of buildings, contour features

Sunday Mar 6, 2016 #

Event: Newcastle Park Series 2016 Final

orienteering race (Park Tour final) 42:37 [4] *** 2.05 km (20:47 / km) +70m 17:45 / km
weight:79.3kg shoes: HH2+crutches

Park tour final at Dudley Public School and surrounding Reserve & park - Short course (nom1.9km)

original control 1 on course deleted because of new temp OOB - asbestos found in that area during week

hard work up and down hills and stairs - really had to give max effort

route.

GPS.

Short - Splits

Saturday Mar 5, 2016 #

parkrun volunteer (newy photorapher) 1:00:00 [0] 1.5 km (40:00 / km)
weight:78.6kg

camera ran hot today - 750 shots, editted down to 490 images for 520 runners - not happy with all images, but post them anyway as there is not an opportunity to retake, just practice for next time.

Wednesday Mar 2, 2016 #

Event: Newcastle Park Series #3 - Jesmond Park

Note

headache and stiff neck - not improving, so didn't go to Park Qual 3

Tuesday Mar 1, 2016 #

9 AM

rower (PF) 15:00 [3]
weight:77.6kg

L5 90w 28/min

Elliptical (PF) 10:00 [3]

L5, 11min/km pace

10 AM

exercise bike (PF) 5:00 [4]
ahr:120

L5, 64/min,100w

exercise bike warm up/down (PF) 10:00 [3]
ahr:100

L3, 55/min, 55w

cooldown

2 PM

mapping (StPhillips) 1:30:00 [1] ***

preliminary walk-around with base-map and photo - sorted out some map features

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