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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 7 days ending May 15, 2011:

activity # timemileskm+m
  Running5 4:25:18 30.48(8:42) 49.06(5:24) 935
  Orienteering4 2:43:50 15.69(10:27) 25.25(6:29) 199
  Kayaking1 49:10 4.78(10:17) 7.69(6:24) 1
  Total8 7:58:18 50.95(9:23) 82.0(5:50) 1136

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MoTuWeThFrSaSu

Sunday May 15, 2011 #

11 AM

Orienteering 1:10:00 [3] 10.0 km (7:00 / km)
shoes: Inov-8 Oroc 280

I didn't want to push myself too hard so I skipped the long race. Instead followed Kathryn around heckling her.

Saturday May 14, 2011 #

Running 30:00 [3] 5.0 km (6:00 / km)

warm up and cool downs
11 AM

Orienteering 47:09 [3] 6.42 km (7:21 / km) +151m 6:34 / km
shoes: Inov-8 Oroc 280

2 PM

Orienteering 17:59 [3] 3.0 km (6:00 / km)
shoes: Inov-8 Oroc 280

Wednesday May 11, 2011 #

10 AM

Running long 1:53:20 [3] 22.34 km (5:04 / km) +590m 4:29 / km
ahr:151 max:193 shoes: Nike Air Span +6

Waited for the rain to stop but it didn't so I headed straight into it. Not a particularly pleasant first 20mins but I wasn't too bad when I got to the top of the hill and had the wind behind me. Didn't feel too bad up Earls Rd, and was going really well along Yarragon/Thorpdale Rd. The final climb up Haynes Track always hurts but its good training not to slacken off. All in all not a bad run after backing up from intervals last night.

Tuesday May 10, 2011 #

7 AM

Running 39:36 [3] 6.97 km (5:41 / km) +280m 4:44 / km

morning jog, on a very cold morning- it was 0.3degrees. Still it could be worse, I could live in Canberra.
4 PM

Kayaking 49:10 [3] 7.69 km (6:24 / km) +1m 6:23 / km
shoes: Red7 double

Paddle with Kathryn in the Red 7. Cold!

Running 45:06 [3] 9.08 km (4:58 / km) +61m 4:48 / km
ahr:155 max:186 shoes: Nike Air Span +6

20mins warm up and 3 strides. Feet were like blocks of ice after the paddle.
5 laps, 4 laps, 3 laps, 2 laps, 1lap with 2mins walk recovery.
Pretty disappointed with the speed but at least I did the session.
15mins cool down.

Monday May 9, 2011 #

4 PM

Orienteering 28:42 [3] 5.83 km (4:55 / km) +49m 4:44 / km
shoes: Nike Air Span +6

quick jog along Lake Narracan edge. Felt pretty good.

Running 37:16 [3] 5.67 km (6:34 / km) +4m 6:33 / km
shoes: Red7 double

quick paddle with Kathryn. Would have been good to go longer but it was dark. Felt like we were moving pretty well so I don't think I'll bother doing much paddling leading up to Geoquest.

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