Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Aug 25, 2014:

activity	#	time	miles		km		+m
Orienteering	3	2:33:48	11.81		19.01		895
Foot Running	4	2:33:00	16.12		25.95		260
Cycling (CX)	2	2:02:00	39.15	(19.3/h)	63.0	(31.0/h)
Cycling (Commuter)	1	40:00	13.05	(19.6/h)	21.0	(31.5/h)
Total	8	7:48:48	80.13		128.96		1155

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Sunday Aug 24, 2014 #

Event: ACT Long Dist Champs at Gibraltar Hill (ACT League # 10)

10 AM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race 1:32:35 [5] 14.1 km (6:34 / km) +700m 5:16 / km
ahr:157 max:171 shoes: Inov8 Xtalon 212 (3)

At the Gib. Started well, ran smooth and pretty clean and understood the map... Well, the first map anyway. Had about a 3 minute lead at the map change (number 14, 37 mins in). Then it all fell apart, still held a narrow lead at 19 (60mins in) then dropped another 4 mins to robw in the last 10 controls. shocker. Just couldn't make the map fit anywhere, even places I'd been an hour earlier! Good course and nice day and I'm now enjoying a cold beer so it's hard to be too upset.

PTE 5.0

2 PM

Orienteering 33:00 [3]
shoes: Inov8 Xtalon 212 (3)

Picking up controls.

Saturday Aug 23, 2014 #

11 AM

Orienteering race 28:13 [4] 4.91 km (5:45 / km) +195m 4:48 / km
ahr:154 max:169 shoes: Inov8 Xtalon 212 (3)

At Tharwa Tor. Good fun course, except for the fact that the green on the map is ridiculously out of date... I never felt like I could push today, just tired I think. Hit most of the controls OK, got a bit stuck going up the hill to 15 through some impenetrable vegetation. Finished up about 1.5 mins clear of lazydave.

PTE 3.9

Foot Running warm up/down 20:00 [3]
shoes: Brooks Cascadia 9

Friday Aug 22, 2014 #

9 AM

Foot Running tempo 37:00 [4] 8.95 km (4:08 / km) +20m 4:05 / km
ahr:153 max:168 shoes: Nike Pegasus 30

Shortened run to work. Did a 10 minute warm up then a 20 minute tempo effort and short warm down.

PTE 4.3

5 PM

Cycling (CX) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

Ride home. Knee feeling a bit sore hactually.

Thursday Aug 21, 2014 #

Cycling (CX) (Commute) 1:22:00 [3] 42.0 km (30.7 kph)
shoes: Mavic Razor

planned to run into work but started feeling a tad poorly yesterday arvo so took it easy today.

Tuesday Aug 19, 2014 #

8 AM

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

5 PM

Foot Running (Commute) 1:21:00 [3] 17.0 km (4:46 / km) +240m 4:27 / km
ahr:137 max:151 shoes: Nike Pegasus 30

run home. not feeling the best but the legs were ok (gubbvader tight as always). does anyone use the phrase "i implore" except to rhyme in kids books?

PTE 3.0

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