Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fell

In the 31 days ending Jul 31, 2006:

activity	#	time	miles	km	+m
Orienteering	10	16:02:18	10.87	17.5	410
Hockey	3	3:40:30
Rock climbing	3	3:40:00
Run	3	1:07:00	2.8	4.5
Bike	1	30:00
Total	17	24:59:48	13.67	22.0	410

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Monday Jul 31, 2006 #

Run hills 20:00 [3]
shoes: Mizuno flats

10X Up down / Up down Intervals on spur.
Was before breakfast and about -20C, didn't feel puffed at all which is a good sign. ay?
AY?

Sunday Jul 30, 2006 #

Event: Victorian State League #7 Sailors Creek

Orienteering race (Sailors Creek) 1:02:18 [4] **** 8.5 km (7:20 / km) +260m 6:21 / km
shoes: VJ twisters

Felt good, made a few mistakes, one big bad route choice.
Had trouble in the goldmining, could be due to the colours being about a cm out from each other on my map. Spurs with watercourses etc.
It was those mischievous bayside kangaroos,
I also noticed the checkpoints weren't synched;
didn't think it took me 22 seconds to 'sprint' up the 10m finish chute.
Apparently the course four master maps were wrong as well.

But otherwise it was a fun race, that terrain is GREAT.
I think my route choices were unconciously too based on my preference not to run up steep sections, although I think I should change this after all the monster hill training.

C • where are they rob you know 3

Friday Jul 28, 2006 #

Event: WOC 2006

Run warm up/down 5:00 [3]
shoes: Mizuno flats

Run 17:00 [3] 4.5 km (3:47 / km)
shoes: Mizuno flats

Down the drain - North Road - Sneydes Road - Hoppers Lane.

Forgot how boring this run is.

Thursday Jul 27, 2006 #

Orienteering warm up/down (you yangs) 5:00 [2] ***
shoes: VJ twisters

Orienteering (you yangs) 1:10:00 [4] **** 9.0 km (7:47 / km) +150m 7:11 / km
shoes: VJ twisters

ran course 3 from the state league.

was feeling good for the first km.
felt pretty slow afterwards, but didn't get too tired.
was a satisfying run.
finished about 5minutes in front of the race times.
need to do some training before queensland!!

Wednesday Jul 26, 2006 #

Rock climbing 20:00 [3]

upper legs, lower back, abdo-minables

Tuesday Jul 25, 2006 #

Note
(rest day)

Funeral in sunny Dederang.

Drove all the way up there and then back to Milawa, then swapped drivers.

Monday Jul 24, 2006 #

Run warm up/down 10:00 [3]
shoes: Mizuno flats

Run intervals (North Road) 15:00 [4]
shoes: Mizuno flats

1000m 2:40

12min 500m intervals (70/40%)

Sunday Jul 23, 2006 #

Orienteering race 30:00 [3] ***

Westgate Park

Tuesday Jul 18, 2006 #

Orienteering (sprint) 15:00 [4] **
(injured) shoes: Mizuno flats

Sprinted around Wesburn Park permanent course.
Had state aths (sprint) pacing me.
was a bit muddy though, slowed us down on the hills.
wanted to go again, alas, no time.

Orienteering (coaching) 2:00:00 [1] **
shoes: Mizuno flats

wesburn park

Monday Jul 17, 2006 #

Rock climbing (Britannia Creek) 1:20:00 [2]
(injured) shoes: boots

Sunday Jul 16, 2006 #

Hockey (eastern vs. MHSOB) 30 [4]
(injured) shoes: tiny hockey shoes

got hit in the face with a stick in the first 30 seconds.

Had to get stitiches,
looks like I'll be getting a 'rugged' scar on my brow.

C • rugged :) 1

Thursday Jul 13, 2006 #

Orienteering (coaching) 2:00:00 [1] *
shoes: boots

Wesburn park again

Rock climbing tempo 2:00:00 [2]

Tuesday Jul 11, 2006 #

Orienteering (coaching) 2:00:00 [1] *
shoes: boots

Coaching at Wesburn Park.
hardcore.

Monday Jul 10, 2006 #

Note
(injured) (rest day)

ITB tight on left knee again- runners knee eek!
decided not to run yesterday, will keep running to a min. this week, lots of stretching though.

time is running out to get up to speed.

Sunday Jul 9, 2006 #

Event: Vic state league 6

Note

Note

Orienteering (bringing in controls) 40:00 [3]

lots.

Saturday Jul 8, 2006 #

Orienteering (putting out controls) 2:00:00 [3] ****
shoes: VJ twisters

I now hate control stands; surely there is something more practical for carrying?

took forever.

rained recently. quite soaked.

Bike (putting out controls) 30:00 [2] *
shoes: VJ twisters

worst combination ever:
mountain biking on a hybrid
carrying bulky control stands in a shopping bag
lots of trees down.

over the handle bars within 10 metres of leaving.
(didn't bunny hop quite as high as I thought I could, was those control stands hanging from the handle bars)
Over the handle bars when control stand gets caught in front spokes.
Over the handle bars going over a ditch.

Battered and bruised.

Orienteering (Putting out controls) 1:30:00 [2]
shoes: VJ twisters

More controls, easier though, less clustered means less stands to carry at once.

TOMORROW:
THE FALLOUT
(In pictorial + possibly movie form)