Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShotRat

In the 30 days ending Apr 30, 2010:

activity

time

miles

Orienteering

7:40:10

18.71

30.11

Running

5:55:07

40.35

(8:48)

64.94

(5:28)

Golf

4:30:00

Total

18:05:17

59.06

95.05

[1-5]

12:26:24

4:30

0:00

» now

Thursday Apr 29, 2010 #

6 AM

Running (Recovery run) 33:29 [2] 5.95 km (5:38 / km)
shoes: Brooks Adrenaline GTS 9

Wednesday Apr 28, 2010 #

6 AM

Running intervals 42:33 [4] 8.28 km (5:08 / km)
shoes: Brooks Adrenaline GTS 9

Warm up plus 5 x [3 min at hard pace + 1 min jog recovery]

Efforts were the following paces;
4:11
4:07
4:17 (partly up hill)
4:17 (half up hill)
4:12

Decent cool down. Felt heaps better than last week.

Monday Apr 26, 2010 #

Orienteering long (Controlling) 1:25:07 [3] 8.71 km (9:46 / km)

Ran around the controls. Pretty warm.

C • Feedback 7

Thursday Apr 22, 2010 #

6 AM

Running 34:45 [2] 5.93 km (5:52 / km)
shoes: Brooks Adrenaline GTS 9

Recovery run

C • Thanks 4

Wednesday Apr 21, 2010 #

6 AM

Running tempo 42:54 [4] 8.29 km (5:10 / km)
shoes: Brooks Adrenaline GTS 9

Tempo was a slow HM pace for 5km. Didn't really have any leg speed today, don't know why.

Sunday Apr 18, 2010 #

10 AM

Orienteering race 58:16 [4] 6.6 km (8:50 / km)

H3 at Nganga. Did 7.76km according to GPS. Bit of a messy run, probably half of the controls were not clean. On the plus side, I picked the error every time, corrected it and didn't spend any extra time relocating as such.

Nice to be back in the bush for a proper run. Only walked a small part on two hills.

H3 - Splits

Saturday Apr 17, 2010 #

Event: Nav Dash - Aquinas College

Wednesday Apr 14, 2010 #

7 AM

Running long 1:23:18 [2] 14.26 km (5:50 / km)
shoes: Brooks Adrenaline GTS 9

First long run for a while.

Monday Apr 12, 2010 #

7 AM

Running (Easy/recovery) 33:29 [2] 5.94 km (5:38 / km)
shoes: Brooks Adrenaline GTS 9

A few nights of interupted sleep left me less than enthusiastic about a long run. Hopefully do one on Wednesday.

Saturday Apr 10, 2010 #

Orienteering race (Nav Dash Long) 17:54 [4] 3.47 km (5:10 / km)
shoes: Brooks Adrenaline GTS 9

Reasonable run in some tricky areas. No mistakes, although I ran past one control without seeing it. I much prefer the use of bush controls at these events ( as opposed to the Metro controls), but Aquinas will be the MetrO controls due to a lot of controls being on concrete.

Running warm up/down 4:18 [1] 0.86 km (5:00 / km)
shoes: Brooks Adrenaline GTS 9

Course 1 - Splits

Friday Apr 9, 2010 #

1 PM

Orienteering (Nav Dash Setting) 1:08:53 [0]
shoes: Brooks Adrenaline GTS 9

Checking control sites at Aquinas and remapping the obligitory building porjects.

Thursday Apr 8, 2010 #

6 AM

Running tempo 41:42 [4] 8.28 km (5:02 / km)
shoes: Brooks Adrenaline GTS 9

Tempo with warm up + 4 min efforts at HM, 10k, HM, 5km, HM with a 60 sec jog in between each.

Effort paces were 4:31, 4:15, 4:29, 4:09, 4:28. Happy enough with that, especially as the 2nd and 3rd HM efforts had uphill sections, where the first one did not.

Wednesday Apr 7, 2010 #

9 AM

Golf 4:30:00 [0]

Really slow first 9 followed by super quick back 9. Not sure this actually counts as training, but swinging a club that many times has to be counted as physical exercise!

C • That is a bigger effort than my Day 1 of Easter 2

Saturday Apr 3, 2010 #

Orienteering (Controlling) 3:50:00 [2] 11.33 km (20:18 / km)

Controlling for Day 2 of AC at Umuna.

C • Umuna 3

Thursday Apr 1, 2010 #

6 AM

Running intervals 38:39 [4] 7.15 km (5:24 / km)
shoes: Brooks Adrenaline GTS 9

Interval session - 2 x 1km in 4:10, 400m in 90s, 1km in 4:10 with 90sec rest were goal times.

4:07
4:06
81
3:59

Thought I'd push a bit harder due to not having done an interval session in a few weeks. Very pleased with times. Body felt good, nothing of note to, well, note.

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