Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 10 days ending Jul 9, 2006:

activity

time

miles

Orienteering

5:34:50

20.13

32.4

1000

28 /

57c

49%

Running

5:27:00

Total

11:01:50

20.13

32.4

1000

28 /

57c

49%

averages - sleep:9.1

1:42

0:00

» now

Sunday Jul 9, 2006 #

Orienteering race (Croatia Open) 36:00 [5] ****
shoes: VJ Twister

Middle distance- much better than yesterday. more in control but still not fast in tough terrain. 5th. winner 32

Orienteering race (Croatia Open) 17:06 [5] **** 2.7 km (6:20 / km)
shoes: Salomon XA 3D Pro

Town sprint in evening in Crikniveka on croatian coast. good course with a bit of route choice. 6th behind Nick Barrable 15.30. Grace did same course in just over 19mins!

Running warm up/down (warm ups) 40:00 [2]

Saturday Jul 8, 2006 #

Event: Croatia Open

Orienteering race (Croatian Open) 1:27:00 [5] ***** 11.0 km (7:55 / km) +500m 6:27 / km
27c shoes: VJ Twister

Day1- crap run. very bad compass work and struggled in complex negative terrain. over 10mins of mistakes.

Running warm up/down (warm up) 15:00 [2]

Friday Jul 7, 2006 #

Running 1:07:00 [3]
shoes: Salomon XA 3D Pro

Morning run around Vrsar, Istria, Croatia. Lots of nudies, but no lookers.

Thursday Jul 6, 2006 #

Note
(rest day)

Driving to Croatia

Wednesday Jul 5, 2006 #

Orienteering race (AWD Cup) 1:00:00 [5] ****

Great run. 1st and now lead overall by about 1min but will skip the last day to go to Croatian coast

Running warm up/down (warm up) 25:00 [3]

Tuesday Jul 4, 2006 #

Orienteering race (AWD Cup) 1:11:20 [5] **** 9.1 km (7:50 / km) +500m 6:09 / km
slept:8.0

Stage 2- very warm afternoon. Nearly missed start by running to Start 1 instead of 3. Had a terrible start. Very detailed terrain and not expecting it. Quite scandinavian. Normally in enjoy short direction changing legs but my compass was so bad. 5mins behind after 9 controls and 18mins. Then very long leg up massive mountain, took wide left option hoping to save some climb but lost 3mins (21mins vs 18best)but was also very tired up hill. Saw Niklas Wrane (clubmate in Soders) in front so went hard to catch him. Then very long leg back down hill. I have never spent so long planning a route. Spent most of time on tracks but cut a few corners. Niklas ran just behind to whole way but dropped him near the control. Nailed the last few controls and won 5splits in a row (surely a record for me). Niklas won in 67, pretty soft time.

Running warm up/down 25:00 [3]

long warm up- no cool down

Monday Jul 3, 2006 #

Running (Vienna) 1:40:00 [3]
slept:10.0 shoes: Salomon XA 3D Pro

after a big sleep in caught tram 38 with Grace up to Grinzing. Then ran up to Hohenstrasse on roads and paths. Nice steep forests. To Kahlenberg and Leopoldberg lookouts with good views of Vienna and Danube river. Down steep hill to river and back into town.
Felt pretty sluggish until the bottom of the hill, then ok on the flat bike paths.

C • Uzbekistan....... 1

Sunday Jul 2, 2006 #

Orienteering race (AWD Cup) 18:51 [5] **** 3.4 km (5:33 / km)
spiked:28/30c slept:9.0 shoes: Salomon XA 3D Pro

Town sprint in Weiner Neustadt. 1st stage of AWD cup, spectator races for WMOC. 1st half in old town, 2nd mostly park-O. Lots of controls and plenty of people walking around the town. Ran well apart from one bad 45sec mistake at a road crossing running the wrong side of a large wall and took too long to realise.
7th place behind David Roone from GBR in 17.07
http://www.wmoc06.com/v2/downloads/results/results...

Running warm up/down 30:00 [2]
shoes: Salomon XA 3D Pro

short warm up and cool down with Grace

Saturday Jul 1, 2006 #

Event: WMOC 2006

Note
slept:8.5 (rest day)

Spent most of day walking around Vienna. Spent bloody ages trying to find a pub to watch England vs Portugal but there are no decent pubs in inner Vienna. Finally found 'Crosslands Aussie pub' which was pretty good. Talk about a poor penalty shootout!! Nether of those teams deserved to go thru.

Friday Jun 30, 2006 #

Running warm up/down 25:00 [2]

Orienteering race (Vienna Prologue) 44:33 [5] 6.2 km (7:11 / km)
slept:10.0

2nd, 57secs behind Eric
http://www.vienna2006.com/?p=mauerresults
Had an ok run. Lost 1.5mins in first 2 controls having difficulty adjusting to 1:10 again, but then ran ok. Physically felt fast and pushed hard on some legs.

C • is ecmo there for the masters?... 2

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