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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sal.

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering1 58:23 3.05(19:08) 4.91(11:53) 362
  Mountain Biking1 55:07 5.7(6.2/h) 9.17(10.0/h) 273
  Cycling:Trainer1 48:02
  Swimming1 45:00 0.93(48:17) 1.5(30:00)
  Running1 37:12 2.93(12:41) 4.72(7:53) 186
  Netball1 36:00
  Total6 4:39:44 12.61 20.3 821

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MoTuWeThFrSaSu

Sunday Sep 3 #

10 AM

Orienteering 58:23 [3] 4.91 km (11:53 / km) +362m 8:41 / km
ahr:175 max:188

NOY 7 - Fassifern Ridge - Hard Medium - 3.9km

Claire.B started 2min in front of me and i caught her at the first control. I think she might have gotten caught out by all the new growth greenery.
Silly route choice by me from 2 to 3, which allowed Claire.B back in front. I went left out of the control and through the greenery when i should have gone right through the white.
I overtook Claire.B on the way to 4 and stayed in front after that - although this is where the hills really started.
Hiked my way from 4 up to the ridge, then ran down to 5. Ended up coming in too high which meant some scrambling down rocks.
Hiked up to 6 with only some running into the control.
Map went into the tights going to 7 so that i wouldn't lose it when i had to scramble down through some rocks.
Straight slog up the ridge to 8, then a steep descent.
Contour around to 9 and got it no worries.
Should have contoured around to 10 for longer before popping up on the ridge but am not sure that it cost me too much time by going up earlier.
Slog up to the ridge again but then along the track a bit and then in to 11.
Definitely should have contoured around to 12, but instead i hiked up the ridge and along the track. That, i think, was certainly the safe route in terms of knowing where i was coming in. Contouring, i wasn't sure on the thickness of the green etc. Although, truth be told, i didn't even see the contouring as an option when out on course.
Then it was just following Steven back to the finish.

Saturday Sep 2 #

3 PM

Mountain Biking 55:07 [3] 9.17 km (10.0 kph) +273m
ahr:132 max:160

Easy ride on the singletrack at Medowie - great company with Steveo and the 3 Bacon's.
Took the opportunity to conquer some of the obstacles that had you riding up and over logs and along logs before dropping off etc.

Thursday Aug 31 #

6 PM

Swimming 45:00 [3] 1.5 km (30:00 / km)

300m free w/u with fins
6 x 100m free with 1min rec - no fins
12 x 50m pull with 20sec rec
8 PM

Netball 36:00 [3]

Full game of WA. The Angels had a good game and came out way out in front. Top effort!

Wednesday Aug 30 #

7 AM

Running 15:08 [3] 2.1 km (7:12 / km) +47m 6:29 / km
ahr:154 max:174

Warm up from the Bar Beach car park to Dixon Park and back. Ended up walking the small rises as my calves felt super tight,

Running 22:04 [3] 2.62 km (8:25 / km) +139m 6:39 / km
ahr:161 max:188

Hills up Streslecki and the Anzac Walk.
1min / 2min / 3min / 2min / 1min
Time includes the walk / jog back to where i was starting from.

Such a glorious morning (:
6 PM

Note

Monthly massage - focussed on my hammy's today.

Tuesday Aug 29 #

7 PM

Cycling:Trainer 48:02 [3]
ahr:129 max:161

Sufferfest video - "The Wretched"

What's It About?
"A pure, attacking, climbing, fighting Tour de France stage"

Best For?
"Bringing you to your knees"

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