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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shingo

In the 7 days ending Mar 14:

activity # timemileskm+m
  Orienteering3 1:13:07 6.53(11:11) 10.52(6:57) 89
  Running1 38:22 3.46(11:05) 5.57(6:53)
  Total4 1:51:29 9.99(11:09) 16.09(6:56) 89

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Saturday Mar 14 #

10 AM

Orienteering race 14:55 [3] 2.38 km (6:17 / km)
ahr:147 max:167 shoes: Brooks GTS18

Cromer Campus - Long line
No significant issues, beat Paula by 1sec so I'll take that these days. Thought it was a better course than in previous years.

Orienteering race 13:18 [3] 1.9 km (7:01 / km)
ahr:162 max:175 shoes: Brooks GTS18

Cromer campus - 3D
A couple of less than perfect route choices, one because I couldn't read the map on an upper level as it was too dark.

Thursday Mar 12 #

6 PM

Running warm up/down 11:03 [2] 1.19 km (9:16 / km)
ahr:124 max:155 shoes: Brooks GTS18

Including drills

Running intervals 21:36 [3] 3.58 km (6:02 / km)
ahr:158 max:180 shoes: Brooks GTS18

Running warm up/down 5:43 [2] 0.8 km (7:11 / km)
ahr:146 max:168 shoes: Brooks GTS18

Sunday Mar 8 #

10 AM

Orienteering race (MSW3) 23:33 [3] 2.59 km (9:06 / km) +79m 7:54 / km
ahr:151 max:178 (sick) shoes: Inov8 x-talon 212 (black & red

Granite Hills Park - course 3 (M55)
Great bush sprint with phi and butterfly loops on a hillside with views towards the Melbourne skyline. Off in pairs, me with Steve Cooper from SA, a good pairing given how close we'd been the day beforehand. A bit wayward to 1 as was dragged to the left by one of the elites. Caught by Shano, my minute man, who had the same loops as me. Lost him at 9 (was also 5) when I went to the L and hit the road and ended up relocating of 4 (what was I doing?) Not too bad through the butterflies except for 18 which I overshot. A cruel uphill finish.
4 PM

Orienteering warm up/down 5:07 [2] 0.94 km (5:27 / km) +11m 5:10 / km
ahr:153 max:166 shoes: Brooks GTS18

Orienteering race 16:14 [3] 2.71 km (5:59 / km)
ahr:158 max:178 (sick) shoes: Brooks GTS18

La Trobe University - course 3 (M50)
A far more straightforward course than the previous afternoon (the NOL relay was very complex). Only significant time loss was at 16, maybe the easist control on the course, where I had the control was on the building behind. Particularly annoying as I had been watching the elite who had the same finishing loop for an hour before I went out.

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