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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: simmo

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Road cycling4 8:35:00 121.04(4:15) 194.8(2:39)
  Running9 7:05:49 45.61(9:20) 73.4(5:48)
  Orienteering4 2:48:49 9.51(17:45) 15.3(11:02)44 /56c78%
  Total17 18:29:38 176.16(6:18) 283.5(3:55)44 /56c78%

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Tuesday Aug 28, 2012 #

Running 42:20 [4] 7.9 km (5:22 / km)
shoes: Asics GT2160

Kings Park run, first 2-3km at low HR pace. Ran from the Park Ave turn onto Law Walk to the finish in 20mins (ie 40 min pace for the whole run) so the months of low HR haven't cost much in the way of speed, but have helped to keep the achilles in reasonable shape.

Sunday Aug 26, 2012 #

Orienteering race 59:34 [3] *** 5.1 km (11:41 / km)
spiked:14/17c shoes: Inov8 X Talon 212

H3 course at North Ledge, 5.95km on gps. First half was on the steep valley slopes, very thick and slow, just one control where I was a little wide but probably lost only 15-20 secs. The second half was in the broad valley North of Fred Jacoby where it was still quite slow with a lot of knee high shrubs just starting to flower. 2 controls were hidden under blackboys - one was in a watercourse and I ran about 50m past, lost about a minute. The other one was a clearing on a vague hillside and I was wide on my bearing anyway - 30 seconds.

Saturday Aug 25, 2012 #

Road cycling 1:40:00 [3] 36.0 km (2:47 / km)
shoes: Bike: Bianchi Coast to Coast

Bassendean ride.

Friday Aug 24, 2012 #

Road cycling 2:25:00 [3] 58.0 km (2:30 / km)
shoes: Bike: Bianchi Coast to Coast

Around the river, incl Mt Henry, then up coast from Fremantle to Swanbourne.

Thursday Aug 23, 2012 #

Running 54:12 [3] 9.2 km (5:53 / km)
shoes: ASICS GT 2170

Hyde Park laps.

Tuesday Aug 21, 2012 #

Running 47:51 [3] 7.9 km (6:03 / km)
shoes: Asics GT2160

Kings Park lap.

Sunday Aug 19, 2012 #

Event: Jumbuck Hill
 

Orienteering race 53:10 [3] *** 3.9 km (13:38 / km)
ahr:128 max:163 spiked:6/11c shoes: Inov-8 Oroc 280

Badge event at Jumbuck Hill. GPS 5.36

Saturday Aug 18, 2012 #

Running 38:58 [3] 7.0 km (5:34 / km)
shoes: Asics GT2160

Yokine Reserve.

Thursday Aug 16, 2012 #

Running 54:09 [3] 9.2 km (5:53 / km)
shoes: ASICS GT 2170

Hyde Park laps.

Tuesday Aug 14, 2012 #

Running 46:07 [3] 7.9 km (5:50 / km)
shoes: Asics GT2160

Kings Park lap at low HR pace.

Friday Aug 10, 2012 #

Road cycling 2:18:13 [3] 50.9 km (2:43 / km)
shoes: Bike: Bianchi Coast to Coast

Around the river, same as last week.

Thursday Aug 9, 2012 #

Running 54:39 [3] 9.2 km (5:56 / km)
shoes: ASICS GT 2170

Hyde Park 4 x laps and figure 8s.

Tuesday Aug 7, 2012 #

Running 45:50 [3] 7.9 km (5:48 / km)
shoes: Asics GT2160

Kings Park lap.

Sunday Aug 5, 2012 #

Orienteering race 36:07 [4] **** 4.0 km (9:02 / km)
ahr:136 max:147 spiked:9/11c shoes: Inov-8 Oroc 280

H4 race at Hill Park Dale (OY), 4.72km on gps. Perfect spikes at 1 and 2. In the circle at 3, a knoll - climbed up onto a knoll, but this turned out to be a boulder, the knoll was 20m away and spotted the flag - maybe 20 secs. Approaching 4 I saw Anthea who started 4 mins before me, and then promptly overshot the control, reading the white patches incorrectly - 40 secs. After that it was a drag race - we were taking different routes, up to 50m apart, but then would converge on the controls virtually together. I took 5 and 9, Anthea 6, 7, 8 and 10, then she pulled away a bit on the downhill to 11 and the finish.

Saturday Aug 4, 2012 #

Orienteering race 19:58 [5] **** 2.3 km (8:41 / km)
ahr:145 max:159 spiked:15/17c shoes: Inov-8 X-Talon 2nd pair

State Champs Sprint at Murdoch Uni, GPS 3.64km. No problems to 1, though may have taken the longer route (right), and all good to 2. Didn't look at map coming out and ran into a dead end, but corrected quickly, lost maybe 15 secs, but then an easy run across the pines where I could see the control feature from a long way off. Took the safest, but longest right route to 4. Good through 5 to 13, but tiring a little by 12, which was about where the course should have finished to meet recommended winning time guidelines. Long route to 14 because what was mapped as scattered trees looked just like garden in other parts of the map, so I went around it on a path, then approaching 14 I misread the map thinking I was going for 12. Stopped for about 15 secs to work out why the map didn't fit, then finally realised it did fit. Tiring badly from 14 to the finish. A real effort, as shown by the HR measures being much higher than previous NavDashes. Hope I can repeat this in Tassie and NZ, but also hope the courses will be shorter.

Friday Aug 3, 2012 #

Road cycling 2:11:47 [3] 49.9 km (2:38 / km)
shoes: Bike: Bianchi Coast to Coast

Around the river ride, + Cottesloe Beach, coffee & banana bread at The Daily.

Thursday Aug 2, 2012 #

Running 41:43 [3] 7.2 km (5:48 / km)
shoes: ASICS GT 2170

Hyde Park laps.

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