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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: game.boy

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Running Training6 8:10:00 4.35 7.0
  Orienteering6 6:36:43 19.41 31.24120 /128c93%
  Soccer4 4:05:00
  Intervals1 1:00:00
  Bike Ride1 45:00
  Total18 20:36:43 23.76 38.24120 /128c93%
  [1-5]17 19:51:43

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Thursday Apr 30, 2009 #

Note

Soccer Training cancelled, had to finish an assignment for tomorrow

Wednesday Apr 29, 2009 #

Soccer (Game) 50:00 [4]

Another grade soccer game, we lost 8-0. Reason: Our team has been replaced because all the former players have joined the rugby team. we do not work well enough as a team.

Tuesday Apr 28, 2009 #

Running Training 1:30:00 [5]

First normal outdoor session with Chris Fuller in ages. normal 8 lap warm up. then i had to throw a medicine ball (i think its 4kg) over my head repeatedly until i reached the other end of the oval. then i had to throw it back. after that i had to throw it over my head and behind me until i reached the other side and got back again. then i had to sprint 50m eight times while holding it above my head. (ALL the medicine ball stuff is normal). then Chris timed me on the eighteen cone shuttle run. i cut four seconds off my PB of 2 minutes 7 seconds.

then Chris had me doing squats and similar exercises for about 20 minutes. i finished off with twelve 20m sprints that had an extra 20m to accelerate in.

Sunday Apr 26, 2009 #

Orienteering race (Camp Champs) 31:00 [5] *** 5.0 km (6:12 / km)
spiked:14/14c

last day of tocal training camp, with "camp champs" on at Jigadee Jog. since i am in the junior division, i had to do an orange to be eligible to win the junior boys. easy course, didn't make any mistakes. no leeches like last year, either.

i won the junior boys.

Saturday Apr 25, 2009 #

Orienteering (Intervals) 45:00 [3] * 4.7 km (9:34 / km)
spiked:26/28c

4 loops around Walka Water Works, would have been really fast if we weren't all tired from the camp. we could do whatever training we wanted on the loops, so i memorised loop B and did without looking at the map. i didn't make any major mistakes on any loop, and since it wasn't a race it didn't really matter anyway.

Orienteering race (State League) 40:53 [5] ** 6.1 km (6:42 / km)
spiked:13/14c

state league 3, night O around Uni of Western Sydney. leg 12 to 13 had a tricky route choice at a glance, but if you knew what the bush was like then going a slightly longer distance in the open was easily the better choice. due to crisscrossing lines, i went to control 7 on the way to number 5, which cost about a minute. normally not much, but Glen beat me by 22 seconds, so it did matter. it was probably easier there then back at Tocal.

Friday Apr 24, 2009 #

Orienteering (Map Memory) 30:00 [4] ***
spiked:4/5c

map memory. one map between two people. the idea was that the first person memorises the next leg, then gives the map to the other person. they then must lead the other person to the next control by memory without the map. while they are being lead to the control, the person with the map must memorise the next leg and so on.

i was paired with Alex Massey. he agreed with me that my five legs were the hardest five. i made a mistake on my second control (control 3) because the tracks were really indistinct, but i relocated and got the control fairly quickly.

Orienteering race (Relay) 25:00 [4] ** 2.05 km (12:12 / km)
spiked:11/11c

a five leg relay in which every senior boy is paired with someone else. the senior boys did three legs, everyone else did two. however, thiis was different as everyone pair had another pair on their team and the times were added to produce a final time. the trick was that everyone had two pegs that were their team's colour. they could then 'tag' anyone else they saw and give them one of their pegs. at the end when the times were counted, 2 minutes were added for each peg in your team's possesion aside from your pairs own. (so you can tag teammates).

i was paired with Alex Orr, and we were teamed with Josh Blatchford and Aidan Dawson. i got the fastest time on both my loops and the team did well.

Thursday Apr 23, 2009 #

Orienteering (Intervals) 30:00 [4]
spiked:8/8c

did two loops on the map The Farm, each with 4 controls. i took about 18 minutes for loop 1 and 12 for loop 2.

Orienteering race (Night O) 45:00 [4] ** 3.6 km (12:30 / km)
spiked:19/21c

Night O around Tocal college. i messed up control 3 because of a map fold, and because 2 was common with 7. i ended up goping to control 6. the buildings were fairly complex, but there wasn't enough of them to produce a large challenge.

Orienteering race (Peg Relay) 35:00 [4] *** 3.6 mi (9:43 / mi)
spiked:11/12c

a tricky race that begins with a mass start. there are a number of pegs on every 2nd or 3rd control (in this case 4). when you reach a control and there is a peg there, then you take it. if you take a peg you have to do a detour leg before going to the next control. the person with the most pegs at the end wins.

the two groups were the senior boys on long and everyone else on short. i got 5 pegs and the quickest time. i didn't really make any large mistakes, which is good.

Wednesday Apr 22, 2009 #

Orienteering (Contouring) 20:00 [3]

first event of nsw tocal camp. two controls marked at the same height about 2 km apart. there were approximately 11 controls placed along the same contour. the idea was that you contour between the marked controls and find the unmarked controls in between as well.

Orienteering (Relocation) 56:33 [3]

the map only shows the even controls (2,4,6,8). the other person in my group (Glen) had only odd controls marked. he leads to control 1, then i relocate and lead to control 2 and so on. there were twenty controls.

Sunday Apr 19, 2009 #

Running Training 1:20:00 [5]

Another training session with chris fuller. we were indoors again due to the rain. we did all the usual exercises.

in the 20min treadmill run, i got another PB of 4.58km.

Saturday Apr 18, 2009 #

Running Training 40:00 [4] 7.0 km (5:43 / km)

A seven k run around the Darymple Hay Nature Reserve. I did three laps of the loop that passes through it. It is really thick, even on the track.

Thursday Apr 16, 2009 #

Soccer 1:30:00 [4]

the team needs some more training before the season starts (saturday team, not wednesday team), so we organised a session today. we have a good coach who actually wants us to get fit, and annoyingly gives out push ups as punishment for failing drills!

all in all, i think we are going to do really well this year, but thiis depends on what division we are placed in.

Wednesday Apr 15, 2009 #

Running Training (Sand Dunes!!!!!) 2:00:00 [4]

More running training with Chris Fuller, except this was a special holiday traning session. we got to do twenty minutes of joggng up and down the sand dune, sprinting for about 5 metres every now and then. then we got to run up the sand dune backwards a few times, which was followed by a sprint course around a bush. i got 21.25 seconds, which was about 1 second slower then the fastest time achieved by anyone there. we had 9 attempts.

we then followed all this up with a relaxing swim in the surf, which was just the right temperature after the searing hot day!

Monday Apr 13, 2009 #

Intervals intervals (Sand Dunes) 1:00:00 [3]

Sprints up a sand dune that was about 15 metres high and 50-60 degrees steep. had a 3 minute break in between each run while waiting for my turn on the sandboard. (we were sandboarding down the dune, i was using the hill climb back up as training)

my record time was 8.65 seconds.

Friday Apr 10, 2009 #

Bike Ride 45:00 [0]

just a relaxing bike ride around Hawks Nest.

Thursday Apr 9, 2009 #

Running Training 1:20:00 [5]

Another training session with Chris Fuller, we were in his garage again. this time i got 4.23 km in 20 minutes, and on top of that there was a 15 degree climb for the last 30 seconds! i did really well! :)

also we do twenty minutes on his bike machine, with 8 seconds of sprint and then 12 seconds of rest.

Once again, he drained me of every bit of my energy.

Wednesday Apr 8, 2009 #

Soccer race (Game) 45:00 [3]

we had school soccer on today, most of the good players now play rugby. we played the best team in the competition, Homebush, and lost 9-0.

Sunday Apr 5, 2009 #

Orienteering race (Metro League) 38:17 [4] * 4.0 km (9:34 / km)
spiked:14/15c

Really, really really thick bush today. yellow was light green, white was green, light green was dark green, green was thicker then dark green and dark green was you dont wanna know what.

Most of the course was on tracks or on the streets of Gosford, unlike two years ago when the whole thing was in the bush. i think i did really well, despite ending up knee deep in a creek on the way to control 11. i got two 8 pointers, which means i got the third quickest time in the two competitions i was in.

Saturday Apr 4, 2009 #

Soccer race (Game) 1:00:00 [4]

Two half hour games of soccer

both trial games-used to decide what division we r in. we lost both about 5-0, but the good news is we are probably in division 4 (which we won last year)

Thursday Apr 2, 2009 #

Running Training 1:20:00 [5]

Training with Chris Fuller

He works me really hard, but it definitly is improving my fitness. today the normal session on the oval was cancelled due to wet weather, so i had to train in his own gym (in his garage). he keeps records of certain runs, incuding the shuttle run, curved run, 60m sprint and the treadmill. because i was inside, i could only do the treadmill. he makes me run on it for 20 minutes, and see how far i can go. i got 4.22km today.

I am soooo tired!

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