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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: genebeveridge

In the 7 days ending Jan 9, 2011:

activity # timemileskm+m
  Orienteering11 6:39:50 28.27(14:09) 45.5(8:47) 1040
  Running (Trail)3 2:52:00 19.95(8:37) 32.1(5:21) 250
  Drills2 1:15:00
  Core Strength3 1:03:00
  Running (road/track)1 32:09 1.86 3.0
  Aqua Jogging1 20:00
  Running (Terrain)1 13:00 1.62(8:03) 2.6(5:00)
  Running (grass)1 10:00 1.24(8:03) 2.0(5:00)
  Total20 13:04:59 52.94 85.2 1290

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MoTuWeThFrSaSu

Sunday Jan 9, 2011 #

Running (Trail) 14:00 [2] 2.5 km (5:36 / km) +50m 5:05 / km
shoes: Inov-8 X-Talon (pair 2)

11 WU to start and the jogging back to vans after the race. Felt good

Orienteering race (Ccamp champs) 46:50 [4] *** 5.0 km (9:22 / km) +260m 7:26 / km
shoes: Inov-8 X-Talon (pair 2)

Camp champs on forest Creek. It was steep and my legs were tired up hill. Made a mistake at 3 where I should have seen the flag but didnt so assumed I was too high and ran down the re-entrant then back up beforeI saw it. Also lost time on the route choice to 5. Finished well except I got stuck in a lot of fallen trees that werent well mapped.
Finished 3rd overall behind Rassmus and Nick, So second in camp champs because Rassmus isnt a NZer

Saturday Jan 8, 2011 #

11 AM

Orienteering 45:00 [2] **** 2.0 km (22:30 / km)
shoes: Inov-8 X-Talon (pair 2)

Rotoiti. Going very slow on some technical terrain focussing on the map. Line course, corridors, control picking. Very happy with how it went but i lost about 1 minute on the control picking.

Orienteering (team pursuit) 26:00 [5] **** 3.0 km (8:40 / km)
shoes: Inov-8 X-Talon (pair 2)

Team pursuit with Razz, Matt and Toby. So amazing how fast we were going together and we corrected each other mistakes well. Lost maybe 3 minutes all up.
7 PM

Drills 15:00 [3]

Drills with stride outs

Core Strength 15:00 [4]

Friday Jan 7, 2011 #

11 AM

Orienteering (route choice) 35:00 [4] *** 6.6 km (5:18 / km) +100m 4:56 / km
shoes: Inov-8 X-Talon (pair 2)

Route choice exersice with Matt and Rassmus. did the route choice leg hard and then rested before going hard again. Slipped over in the forest and cut myself up a bit on some sharp rocks and broke my compass. =(
Legs were feeling tired
1 PM

Orienteering (butterflies) 55:00 [3] **** 5.4 km (10:11 / km) +100m 9:19 / km
shoes: Inov-8 X-Talon (pair 2)

Canaan Downs. Ran the butterfly loops course with James and Matt. Made a few mistakes. I loved the terrain especially the more open parts of beach forest.
7 PM

Aqua Jogging 20:00 [4]

Just went pretty nuts to get my heart rate up with Rass, Peter, Simon, and Dom.
8 PM

Core Strength 16:00 [5]

Thursday Jan 6, 2011 #

Running (Trail) long 2:25:00 [4] 27.0 km (5:22 / km) +200m 5:11 / km
shoes: Salomon SpeedCross 2

Long run in Abel Tasman National Park aling the coastal track to Ankorage Bay and back. Also went down all the side tracks to the beaches and look outs to make up more time. Bumped into some random 18 year old sweedish orienteer from Stockholm and had a chat for quite a while which was cool.

Wednesday Jan 5, 2011 #

Orienteering race (sprint race) 14:00 [5] *** 3.0 km (4:40 / km)
shoes: Inov-8 X-Talon (pair 2)

Sprint race on 'Rabbit Island' with intervaled starts. Didnt see some of the flags but ok.
10 AM

Running (Terrain) 13:00 [4] 2.6 km (5:00 / km)
shoes: Inov-8 X-Talon (pair 2)

Running from the vans to the start of the exersices throught the sand dune pine forest. Running quite hard and my legs were a bit sore
11 AM

Orienteering (control picking) 12:00 [3] **** 1.6 km (7:30 / km)
shoes: Inov-8 X-Talon (pair 2)

The Big Rabbit. some interesting mapping but a good training exersice.
12 PM

Orienteering (compass exercise) 23:00 [3] **** 2.6 km (8:51 / km)
shoes: Inov-8 X-Talon (pair 2)

Map needed an update and I got confused a few times. Also lost focus trying to get throught the vegitaion.

Running (Trail) 13:00 [3] 2.6 km (5:00 / km)
shoes: Inov-8 X-Talon (pair 2)

Running back to vans on the trails. Very hungry!
3 PM

Running (grass) warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talon (pair 2)

WU/WD and picking up some controls.
8 PM

Core Strength 32:00 [4]

OUCH. did so many exersices that were new to me so was great value. some were pretty much impossible so I will be stoked when I can do them!

Tuesday Jan 4, 2011 #

10 AM

Orienteering 35:00 [3] **** 3.9 km (8:58 / km) +130m 7:42 / km
shoes: Inov-8 X-Talon (pair 2)

Corridor Exercise. Got lost half way around. Didn't quite understand the contours and didn't have faith in the rocky areas.
11 AM

Orienteering 40:00 [4] **** 4.8 km (8:20 / km) +200m 6:54 / km
shoes: Inov-8 X-Talon (pair 2)

Contours only. Contour shape was suspect in places and I was mostly hesitant. Needed to look at the direction more because countour height was deceiving me
12 PM

Orienteering 35:00 [3] **** 3.9 km (8:58 / km) +130m 7:42 / km
shoes: Inov-8 X-Talon (pair 2)

Ran the Corridor exercise backwards with much greater success. I could feel the scale working a lot better this time too so didn't lose the corridor
1 PM

Orienteering 33:00 [3] **** 3.7 km (8:55 / km) +120m 7:40 / km
shoes: Inov-8 X-Talon (pair 2)

Picking up controls with James and Matt. Didnt read tyhe map much though.
7 PM

Drills 1:00:00 [3]

Full drill session with dynamic warm ups

Monday Jan 3, 2011 #

4 PM

Running (road/track) warm up/down (track) 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Piranha SP 3

Felt tired from the past 2 days before the race. Musceles felt strange and a bit sore after the race

Running (road/track) race (track) 17:09 [5]
shoes: Asics Piranha SP 3

5km on track to mark the start of the D-Squad summer camp. Didnt run with a watch so I judged my pace by effort as usual. The race was really slow for everyone. I put this down to the conditions - it was really hot and everyone was probably a bit dehydrated. I was also at the start of a training block so didnt have the same speed I had 2 months ago. I also had a big previous 2 days. I won the race ahead of Rassmus =) It went quite quickly because I was thinking about tactics most of the time.

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