Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShotRat

In the 31 days ending Mar 31, 2012:

activity

time

miles

Running

5:47:51

43.84

(7:56)

70.55

(4:56)

Walking

3:03:08

4.34

(42:10)

6.99

(26:12)

308

Orienteering

39:10

4.37

(8:57)

7.04

(5:34)

Total

9:30:09

52.55

(10:51)

84.58

(6:44)

308

3:03

0:00

» now

Saturday Mar 31, 2012 #

Orienteering race 20:50 [4] 3.3 km (6:19 / km)

Long Nav Dash @ UWA.

Not a bad run - a few seconds lost here and there when I didn't see the sideways control plate whilst looking straight at it.

SI9 etag is HEAPS better than the older model.

Yay - I'm as fast as fenry!!! Well, at least for 15 seconds of the race. Pretty happy with some of the split results. #2 shows the fact that I missed the short route to the right, basically because I didn't look carefully enough.

C • Distance 5

Long - Splits

Wednesday Mar 28, 2012 #

Running intervals 37:43 [3] 7.25 mi (5:12 / mi)
shoes: Brooks Adrenalin GTS

2 x 2k intervals @4:15 with 90 sec rest

4:15 & 4:14

Sunday Mar 25, 2012 #

Event: Perth Trail Series - Swissmurdie

Running 58:50 [2] 10.7 km (5:30 / km)

Nth Lake loop.

Wednesday Mar 21, 2012 #

Running tempo 39:55 [4] 7.92 km (5:02 / km)
shoes: Brooks Adrenalin GTS

4k in 17 minutes, scraped in at 16:59!

Monday Mar 19, 2012 #

Running intervals 44:22 [4] 8.51 km (5:13 / km)
shoes: Brooks Adrenalin GTS

5 x 1k intervals with 60 sec rests @ 4:20-15-10-15-20

4:18 - 15 - 07 - 11 - 15

Sunday Mar 18, 2012 #

Note

New goal - up the training load a bit and look at the NOL events in the NT in August.

Saturday Mar 17, 2012 #

Orienteering race 18:20 [4] 3.74 km (4:54 / km)
shoes: Brooks Adrenalin GTS

Long NavDash @ Curtin.

Bit of time lost at #1 looking for a control stand only to be standing right next to the control on the floor. That got my eye in and apart from missing the Juffy sized gap between transportables on the way to #10 and going around wide left, the rest was fairly smooth.

Love this format - don't love being beaten by Super Shiny Juffy by 4 seconds!

Long - Splits

Wednesday Mar 14, 2012 #

Running 26:04 [3] 5.2 km (5:01 / km)
shoes: Brooks Adrenalin GTS

Short loop around Leeming Park, increasing pace as it went.

Monday Mar 12, 2012 #

Running 56:11 [2] 10.7 km (5:15 / km)
shoes: Brooks Adrenalin GTS

North Lake loop

Saturday Mar 10, 2012 #

6 AM

Walking 3:03:08 [1] 6.99 km (26:12 / km) +308m 21:28 / km
shoes: Scarpa walking shoe

Pegging controls for the Calophylla event. Got out there at dawn and was met by two wedge tailed eagles watching from a tree next to the assembly area. Nice loop of 30+ controls while Alec did the rest. Even though the bush is dry it wasn't too scratchy.

For those who are interested, the H courses are very much Middle Distance in style as we are using quite a small area. Lots of controls - but no butterfly loops or repeated controls. Should be interesting to see what people think. I'm inclined to think that the courses will be quite fast as the bush is quite open and not overly steep.

Wednesday Mar 7, 2012 #

Running 26:49 [2] 5.2 km (5:09 / km)
shoes: Brooks Adrenalin GTS

Short loop with a bit of a build for the second half.

Monday Mar 5, 2012 #

Running 57:57 [3] 10.65 km (5:26 / km)
shoes: Brooks Adrenalin GTS

Steady loop around North Lake (the northern lake in the Bibra Lake chain).

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