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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Angus Beef

In the 7 days ending Apr 11, 2010:

activity # timemileskm+m
  street orienteering6 5:00:20 17.71 28.5
  running3 50:00
  Total6 5:50:20 17.71 28.5

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Sunday Apr 11, 2010 #

street orienteering race (ACT Long champs) 58:00 [5] 7.2 km (8:03 / km)
shoes: Nike Zoom Structure 12

Best run I had out of the whole 10 days!! very very happy with it. I didn't pick up my map though which was disappointing. For my second Long distance course i was pretty happy with the result!!

Saturday Apr 10, 2010 #

running warm up/down 15:00 [3]
shoes: Nike Zoom Structure 12

street orienteering race (ACT Middle dist champs) 35:10 [5] 4.1 km (8:35 / km)
shoes: Nike Zoom Structure 12

really benefited from the longish warm up, meant i was able to run a lot faster than usual. And i navigated well to all the controls. I may have ran past one control costing me probably 3 places, but s'all good :)

Friday Apr 9, 2010 #

running warm up/down 15:00 [3]
shoes: Nike Zoom Structure 12

street orienteering race (ACT champs sprint) 16:20 [5] 2.5 km (6:32 / km)
shoes: Nike Zoom Structure 12

Super happy with this run except i may have run out of bounds at one point, but it's ok, i realized and ran back out the way i came, no advantage whatsoever!! that leg took 3:45 instead of 2:00.

Thursday Apr 8, 2010 #

street orienteering race (camp champs ) 1:03:00 [5]
shoes: Nike Zoom Structure 12

Fairly tired at this point so i ran the course slowly. Made sure that the navigation was pretty much spot on, and i didn't end up making any mistakes.

Wednesday Apr 7, 2010 #

street orienteering (Map memory) 45:00 [3] 5.5 km (8:11 / km)
shoes: Nike Zoom Structure 12

running warm up/down 20:00 [4]
shoes: Nike Zoom Structure 12

intense warm up before the intervals: 10:00 slow jog followed by sprints.

street orienteering intervals 30:00 [5] 4.4 km (6:49 / km)
shoes: Nike Zoom Structure 12

Ran three short sprint courses:
- Green 3: 1.6 km
- Blue 3: 1.7 km
- Orange 3: 2.1 km
no idea what the overall time was. .

Tuesday Apr 6, 2010 #

Note
(rest day)

recovery session at the AIS!!

Monday Apr 5, 2010 #

street orienteering race (Day 3) 52:50 [5] 4.8 km (11:00 / km)
shoes: Nike Zoom Structure 12

Didn't do so well this course, felt really slow running through all the fallen sticks and trees, and i didn't navigate well at the end few controls.

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