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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Komy

In the 7 days ending Aug 5, 2012:

activity # timemileskm+m
  Running4 2:53:09 16.33(10:36) 26.27(6:35) 330
  Orienteering2 2:24:44 11.51(12:34) 18.53(7:49) 455
  Hockey1 20:00
  Total6 5:37:53 27.84 44.8 785
  [1-5]6 5:33:43

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MoTuWeThFrSaSu

Sunday Aug 5, 2012 #

Event: Hill Park Dale
 
10 AM

Orienteering race 1:59:30 intensity: (1:26 @0) + (8:23 @1) + (31:16 @2) + (55:13 @3) + (23:12 @4) 13.57 km (8:48 / km) +410m 7:39 / km
ahr:136 max:169 shoes: Brooks PureGrit

Managed to focus on orienteering probably 30% of the time... Actually sat down at one point to try and focus.
Average HR of 136 tells the story how hard I was running...
Left calf hurting a lot every step, thought it would warm up but it didn't the entire way...

H1 - Splits

Saturday Aug 4, 2012 #

Event: Murdoch (WA Sprint Championships)
 

Hockey 20:00 [3]

Win 2-0.
Made it for 20mins of the game.
Last game of the season for me. 3 Games left in the season with us 2 games clear at the top!
1 PM

Orienteering race 25:14 intensity: (9 @1) + (14 @2) + (23 @3) + (13:15 @4) + (11:13 @5) 4.96 km (5:05 / km) +45m 4:52 / km
ahr:172 max:182 shoes: Brooks Glycerin

Fastest run speed for an orienteering event all year.
Shoes seem a bit slippery on wet surfaces, hope this goes away after wearing them a bit more

Running warm up/down 17:41 intensity: (2:25 @0) + (2:11 @1) + (3:34 @2) + (4:49 @3) + (2:21 @4) + (2:21 @5) 1.66 km (10:38 / km) +12m 10:16 / km
ahr:139 max:220 shoes: Brooks Glycerin


Long - Splits

Thursday Aug 2, 2012 #

Note

Orienteering season basically done for me after the NT champs. Heading to the Philippines for a long stint of site based engineering.
Possibly back for the State Champs.
6 PM

Running tempo 41:28 intensity: (19 @0) + (1:40 @1) + (5:42 @2) + (8:16 @3) + (21:57 @4) + (3:34 @5) 7.82 km (5:18 / km) +9m 5:16 / km
ahr:156 max:174 shoes: Brooks Glycerin

Second attempt at tempo session. Had trouble feeling the right pace, so ended up just running hard the whole way.

2x12min @ 4:45min/k pace. Successful!

Wednesday Aug 1, 2012 #

5 PM

Running 1:06:58 [3] 10.1 km (6:38 / km) +149m 6:10 / km
shoes: Brooks Glycerin

Long run around kings park. different muscle soreness all the way around. Got a free shower for the last 10 minutes too!

Tuesday Jul 31, 2012 #

5 PM

Running 47:02 [3] 6.69 km (7:02 / km) +160m 6:17 / km
shoes: Brooks Glycerin

After work jog around kings park. Pretty tight calves after the weekend still...
GPS didnt pick up that I climbed to the top of the DNA tower

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