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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tamsin

In the 7 days ending Jan 28:

activity # timemileskm+m
  Orienteering4 2:01:25 13.1(9:16) 21.09(5:45)
  Running4 1:51:00 12.46(8:55) 20.05(5:32)
  Cycling1 1:39:53
  Total5 5:32:18 25.56 41.14

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MoTuWeThFrSaSu

Sunday Jan 28 #

Running warm up/down 9:16 [2] 1.75 km (5:18 / km)

Orienteering 18:32 [5] 3.38 km (5:29 / km)

ANU South. Bit tired so not running as fast as the other days but was quite technical so wasn't really a bad thing. Maybe could have taken a couple of better routechoices but otherwise pretty good.

Running warm up/down 2:10 [2] 0.34 km (6:22 / km)

Orienteering 31:07 [2] 3.73 km (8:21 / km)

Easy contour and compass course on Red Hill. Actually not feeling too bad at slow pace and orienteering pretty well. Trying to look up more and reduce the time I pointlessly look at the map.

Saturday Jan 27 #

Running warm up/down 13:56 [2] 2.55 km (5:28 / km)

Running 11:52 [5] 3.0 km (3:57 / km)

3 km time trial at the AIS track. Paced on 12 min pace by Peta for the first 4 laps then went a bit faster.

Running warm up/down 7:59 [2] 1.28 km (6:14 / km)

Running warm up/down 13:22 [2] 2.42 km (5:31 / km)

Orienteering 16:06 [5] 2.99 km (5:23 / km)

Orana Steiner school. Didn't look at control description for 1 and was stood the wrong side of the wall wondering where it was... then realised it was on the building instead. At 17 went to 22 instead because the lines crossed. 2 30s mistakes. oops. Good fun though at 1:2000.

Running warm up/down 6:41 [2] 1.06 km (6:18 / km)

Friday Jan 26 #

Running warm up/down 12:37 [2] 2.04 km (6:11 / km)

Orienteering 18:21 [5] 3.76 km (4:53 / km)

UC. Good run, just struggling quite a bit with the heat towards the end. Nearly went the wrong way to 4 but corrected and should have gone up the first set of stairs to 6.

Running warm up/down 7:19 [2] 1.1 km (6:39 / km)

Running warm up/down 7:08 [2] 1.21 km (5:54 / km)

Orienteering 20:26 [4] 3.43 km (5:57 / km)

Bruce Ridge at 1:5000. Really enjoyed it and quite good navigation. Not pushing very hard.

Running warm up/down 1:10 [2] 0.2 km (5:50 / km)

Thursday Jan 25 #

Running warm up/down 12:30 [2] 2.3 km (5:26 / km)

Orienteering 16:53 [5] 3.8 km (4:27 / km)

Sprint Canberra at AIS. Had to run early when it was still hot. Easy course but still a couple of hesitations which wouldn’t have happened with a magnifier. Need to do some more speed work, lungs burning.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)

Shorter than ideal as had to get to the airport.

Wednesday Jan 24 #

Note

Long drive back up to Canberra from Bendigo.

Tuesday Jan 23 #

Cycling 1:39:53 [2]

Morning ride with Matt from his house around the roads south and east of Bendigo. 38.3 km, +360 m.

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