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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: game.boy

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Orienteering6 4:19:24 14.11 22.7 17095 /102c93%
  Running Training2 3:30:00
  Soccer4 3:10:00
  Running2 21:38 3.91(5:32) 6.3(3:26)
  Basketball1 20:00
  Total14 11:41:02 18.02 29.0 17095 /102c93%
  [1-5]12 11:01:02

» now

Tuesday Jun 30, 2009 #

(injured) (rest day)

went 2 the physio, told me 2 rest up 4 the time being. cant do training (annoying because hes been in new York 4 2 weeks). might miss soccer 2morrow.

Monday Jun 29, 2009 #

Running race 5:10 [5] 1.5 km (3:27 / km)

zone athletics 1500m

y cant i put intensity 8? thats definitly what it felt like. got 3rd, almost got the guy coming 2nd on the sprint (again). the guy who won was the same guy who won the zone cross country.

only the top 2 go 2 regionals, so i missed out by a few centimetres :(

Running race 2:28 [5] 0.8 km (3:05 / km)

zone athletics 800m

got 3rd again, the winner of the 1500 got this one as well...

think i pulled a muscle really badly in my hip, not sure about training with Chris 2morrow...

Sunday Jun 28, 2009 #

Orienteering race (Schools Series 3) 42:15 [5] ** 4.9 km (8:37 / km)

Had a good run, made a small error on number 4 and took a fair while 2 find 11. Did well otherwise.

Saturday Jun 27, 2009 #

Soccer 1:00:00 [4]

4-1 loss. we were up against the best tean in the division, but we lost 2 goals when we had 8 players, and the other two should have been offside. the really good thing was that we r the first team 2 score against them this season, it was off a penalty.

I scored a goal.

An own goal.


Thursday Jun 25, 2009 #


Training cancelled because the grounds were closed AGAIN. This time its been fine 4 3 days though.

Wednesday Jun 24, 2009 #


Soccer cancelled because the grounds were closed, dont know y because it has been fine 4 2 days.

Sunday Jun 21, 2009 #

Orienteering race (Schools Series 2) 54:51 [4] **** 5.0 km (10:58 / km)

schools series 2, and sydney series 1. pretty simple navigation wise, but the blackberry bushes slowed everyone down. made a couple of bad route choices that led me through them.

only one real mistake. on control 11, there were a large number of blackberrries, which threw me off and slowed me down. i then had 2 double back and take a different route choice in order 2 get through.

Wednesday Jun 17, 2009 #

Orienteering race (45 minute score) 48:15 [5] *

45 minute score event. pretty easy navigation, missed my exit into a narow alleyway on 2 occasions. i got the lot, but was 3.15 over so my score was 560. that's still a PB though!

Tuesday Jun 16, 2009 #


No running training 2day, Chris Fuller is in america.

was 2 lazy 2 do anything

Monday Jun 15, 2009 #

Basketball 20:00 [0]

just shooting some hoops with dan and mum-not that intense really.

i might join my friends b-ball team late this year - the games r at the same time as scouts, but i leave that when i turn 15...

Saturday Jun 13, 2009 #

Soccer 1:00:00 [4]

2-1 loss 2 berowra. we played really well, and were even winning 1-0 at half time! unfortunatly, they had a lightning quick defender which made our attacks difficult. and they had a mid that would probably compete with Tom 4 height...

Friday Jun 12, 2009 #

(rest day)

2day is certainly a rest day after yesterday.

got my refereeing gear 2day-ill be able 2 start next week.

Thursday Jun 11, 2009 #

Running race (Regional X Country) 14:00 [5] 4.0 km (3:30 / km)

regional x country at gosford racecourse 2day - the course was dead flat! not even half a contour!

i ran well and managed 2 just grab 6th, meaning i'll be seeing u at State, josh and alex!

once again, not 2 sure about my time so i just guessed again


soccer training was cancelled 2day, not that i was planning on going

Wednesday Jun 10, 2009 #

Soccer 20:00 [0]

very informal training session as we had a BYE. we tryed 2 have a game, but no one was playing properly. after the first half, everyone sat down and talked

Tuesday Jun 9, 2009 #

Running Training (with Chris Fuller) 1:40:00 [5]

cant be bothered listing every activity that i do during these sessions anymore-ill just mention important stuff

speed session 2day, normal routine but with more focus on tecnique and speed rather than strength. stupid skipping exercise, jumping as high as i could on the spot with a skipping rope 4 30 seconds, then 15, 10, 5, 10, 15, 20, 15, 10, 5 and finally 30.

got 2.07 in the 18 cones-ok time

Monday Jun 8, 2009 #

Orienteering race (State League 8) 15:07 [5] ** 2.5 km (6:03 / km)

i felt fast 2day. no problems on the course whatsoever, and no problems with running speed. couldnt be bothered 2 read all the tracks near the fountain, so just barged my way through everything.

i got 6min back on glen. he won QB3. good work, glen!

Sunday Jun 7, 2009 #

Orienteering race (State League 7) 57:25 [5] *** 5.8 km (9:54 / km) +90m 9:11 / km

got most oof my energy back 4 2day, so i was able 2 run fast. problem was, i messed up 2 controls. on 4 i hit the creek 2 low, thought it was the next one along and went back. i quickly realised the mistake and got it (lost about 3min). on 9 i curved in the bush, so i didnt hit the track i ment 2. this caused me 2 make a dramatic change 2 my route choice, costing me at least 2min (probably 3).

rolled my ankle coming down the hill to 7, caused me 2 slow down until about control 8.

otherwise a good run, glen got me by 5 min again, now i have 2 gain 10min on him in the sprint...

Saturday Jun 6, 2009 #

Soccer 50:00 [5]

really annoying because i thought i was only playing the 1st half, but i ended up playing most of the 2nd as well. i spent way 2 much energy sprinting every where, so i didnt have enough left 4 the QB3 middle.

Orienteering race (State League 6) 41:31 [4] *** 4.5 km (9:14 / km) +80m 8:28 / km

had a really good run 2day, i was just slow. glen got me 5min.

Thursday Jun 4, 2009 #


still 2 much rain!!!!!!!!!!
soccer training cancelled.

Wednesday Jun 3, 2009 #


grade soccer was cancelled again because of the excessive rain. honestly, y is it raining so much now, given that it virtually wasnt raining at all this time last year?

Tuesday Jun 2, 2009 #

Running Training (with Chris Fuller) 1:50:00 [5]

8 laps of the oval
200m of throwing the 3kg medicine ball over your head
200m of throwing the 3kg medicine ball over your head and behind you
8 x 50m sprints whilst holding the 3kg medicine ball over your head

then i did the circuit 3 times. it involved:
12 x curls
12 x good mornings (involved bowing with the bar behind your head)
12 x weights (lifting a weight above your head)
6 x curls using the heavy weights
12 x hip flexes
12 x advanced hip flexes
12 x sit ups
12 x bridges (making an arch with your body)
12 x squats
12 x squats with weights
36 x barrels
60 x reverse crunches
36 x unknown exercise (involved holding a ball between your knees and then twisting in a strange way)

Monday Jun 1, 2009 #

(rest day)

2day is a rest day as usual, but especially after the NOSH yesterday.

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