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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sal.

In the 7 days ending Feb 11:

activity # timemileskm+m
  Strength + Conditioning4 2:30:00
  Walking4 1:37:04 5.16(18:49) 8.3(11:42) 159
  Running2 1:28:15 7.57(11:39) 12.19(7:14) 385
  MTB Orienteering1 1:17:42 10.62(8.2/h) 17.09(13.2/h) 534
  Street Orienteering1 49:03 4.73(10:22) 7.62(6:26) 335
  Total11 7:42:04 28.09 45.2 1413

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MoTuWeThFrSaSu

Sunday Feb 11 #

8 AM

MTB Orienteering 1:17:42 [3] 17.09 km (13.2 kph) +534m
ahr:148 max:176

BOSS 5 - Richmond Vale - 32-3 = 29pts

I managed fine on the line course, although it was pretty dusty and loose and sandy.
Once the score course rolled around, i had 40min left. So i got the controls right near me in the insert, then went south to the 3 pointers. By that time, it had started raining and the ground became quite claggy, with clumps sticking to the tyres.
In hindsight, i think it may have been preferable to go north rather than south on the score course.

Friday Feb 9 #

6 PM

Running 47:03 [3] 7.7 km (6:07 / km) +203m 5:24 / km
ahr:167 max:191

Usual loop through Glenrock. Seems i'm quickly becoming the leader of the B group, seeing as everyone is off being injured or having babies (:
The tongue of my shoe must have been sitting funny so i pushed to the end of the meadow, doing a 4sec PB in the process. After that i backed off as i'd gotten too far in front of my group.
From shirtworks road, i ran with various people, having chats. It was nice (:
Once we were going up Easy Way Out, i ran all the way up the first half, hiked out of the powerline clearing and then pushed hard back to the end.

Thursday Feb 8 #

8 AM

Walking 23:00 [3] 2.0 km (11:30 / km)

Into work
12 PM

Strength + Conditioning 30:00 [3]

HIIT at the gym
5 PM

Walking 25:00 [3] 2.0 km (12:30 / km)

Back to the car

Wednesday Feb 7 #

12 PM

Strength + Conditioning 45:00 [3]

Sculpt at the gym
6 PM

Street Orienteering 49:03 [3] 7.62 km (6:26 / km) +335m 5:17 / km
ahr:165 max:185

SSS17 - Lambton Common - 44-5= 39pts

Looking at the map now, i think that i should have gone counter-clockwise and tackled the hills last - there seems to be more opportunity to cut out and back to the finish than going clockwise...
Ended up at 3G and i had already tipped over 45min by that point, so it was just a race against the clock to not lose too many points...
Pretty happy with the km's i am managing to get in though.

Tuesday Feb 6 #

6 PM

Running 10:17 [3] 1.8 km (5:43 / km) +32m 5:15 / km
ahr:153 max:169

Warm up with Josh, Kas, Bridget and Alex

Running 20:49 [3] 1.09 km (19:06 / km) +96m 13:16 / km
ahr:161 max:178

12 or 13 x Merewether Stairs.
Don't know if i lost count or i somehow got in front of Josh, but i had only planned 12.

Running 10:06 [3] 1.6 km (6:19 / km) +54m 5:24 / km
ahr:164 max:176

Warm down back to car.

Monday Feb 5 #

7 AM

Strength + Conditioning 30:00 [3]

Core class at the gym

Walking 25:04 [3] 2.2 km (11:24 / km) +99m 9:18 / km
ahr:94 max:102

Into work
12 PM

Strength + Conditioning 45:00 [3]

Sculpt class at the gym.

Ended up having to take the 12pm lunch break to cover reception so i took advantage and went to the gym.
5 PM

Walking 24:00 [3] 2.1 km (11:26 / km) +60m 10:00 / km
ahr:94 max:118

Back to car

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