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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shingo

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Orienteering2 1:30:00 7.2(12:30) 11.59(7:46)
  Running2 35:44 3.34(10:41) 5.38(6:39)
  Total4 2:05:44 10.54(11:55) 16.97(7:25)

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Thursday Oct 6, 2016 #

Running warm up/down 13:42 [2] 1.84 km (7:27 / km)
shoes: Inov8 Race Ultra 290

Including Nea's drills!
6 PM

Running intervals 22:02 [2] 3.54 km (6:13 / km)

Recovery interval session (an oxymoron if there was one) after the Aus Champs. Three 'new' very short, three 'old' short and three 'old' mediums all off 30secs with 2mins between sets.

1.21
1.16
1.15

1.32
1.33
1.33

1.55
1.53
1.54

Wednesday Oct 5, 2016 #

6 PM

Orienteering race (Sydney Summer Series 1) 45:35 [4] 7.61 km (5:59 / km)
shoes: Inov8 Race Ultra 290

Lavendar Bay
As usual no chance to plan the route as I left work later than hoped for. Anti-clockwise loop picking up 6 of the 10 pointers in the park (forgot about 5). Wasted some time in an unmapped alley looking for 20, thought I'd run through the school as the road as not marked OOB only to get turned back by a security guard. Probably shouldn't have bothered with 29 as it meant I didn't get 13 or the other 3 10 pointers in the park. Net score of 510, 10 behind Paula! Route 1,7,6,4,3,2, 21,20,22,19,28,24,17,26,15,16,25,12,23,18,27,14,29,30.

Sunday Oct 2, 2016 #

10 AM

Orienteering race (Australian Middle Champs) 44:25 [4] 3.98 km (11:10 / km)
shoes: Inov8 212 (blue & orange)

The Cascades - North - Course 7 (M50)
Wow, 3rd place in the Aus Middle Champs on a technical granite map, whatever next!? Not great on 1 like a lot of people, ending up too high and finding a control that wasn't mine. Took it really steady ticking off bare rock and open areas where I could. Came across Tony Woolford looking for 4 and this was a regular occurrence to 12, as Tony would hare off and then I'd catch him at the control as his routes choices left something to be desired. Needless to say I was very pleased with the result.

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