Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kido

In the 7 days ending Oct 27, 2018:

activity	#	time	miles		km		+m
Jogging	7	3:12:34	22.05	(8:44)	35.49	(5:26)	232
Orienteering	3	2:45:43	11.56		18.6		388
Cycling	1	42:52	10.39	(14.5/h)	16.72	(23.4/h)	136
Running	1	19:01	3.13	(6:04)	5.04	(3:46)
Total	9	7:00:10	47.13		75.85		756

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Saturday Oct 27, 2018 #

1 PM

Jogging warm up/down 10:04 [3] 1.9 km (5:18 / km) +22m 5:00 / km

Orienteering race 20:48 [5]

Sprint Into Spring, Race 3.

Started off trying to be aggressive, tired a bit and made some mistakes. Poor route to 8, got trapped by the fake fence on the way to 14. Really good course by Joe and Nathan, great use of an average area.

2 PM

Jogging warm up/down 9:20 [3] 1.7 km (5:29 / km)

Friday Oct 26, 2018 #

Note
(rest day)

Slept maybe 4 hours. Feeling rough. Decided on a day off.

Thursday Oct 25, 2018 #

7 AM

Note

Wanted to go cycling this morning, but woke up feeling like absolute trash. Have been sleeping really poorly due to some kind of medical issue that I haven't sorted out yet, and this means I'm not recovering well.

6 PM

Jogging warm up/down 8:26 [3] 1.59 km (5:18 / km) +5m 5:13 / km

Orienteering intervals 18:48 [4] 3.6 km (5:13 / km) +9m 5:09 / km

Orienteering mass start training set by Nathan and Joe at Banksia Park. Simulating the first leg of a sprint relay. Too slow to keep up with anyone, but sort of had a battle with Linnea. Not feeling great, but good fun. Made one mistake on some perhaps not up to date vegetation.

Orienteering 11:09 [3] 2.01 km (5:33 / km) +10m 5:25 / km

Corridor-O also in Banksia Park. Went pretty welll, went maybe 10m off the line twice. Had Suki distracting me.

Jogging warm up/down 8:06 [3] 1.42 km (5:42 / km) +4m 5:38 / km

Wednesday Oct 24, 2018 #

6 PM

Jogging 1:12:55 [3] 14.03 km (5:12 / km) +56m 5:06 / km

Was meant to meet Nathan who was running north from Sandringham, but the traffic coming back from an inspection was insane and I was very late. He was gone when I got to our meeting place (fair enough) so I ran north in the hope to catch him on his return journey - which I did! So good company and chats for about 35min of the run. Feeling a bit shuffly but no track DOMS which was surprising. Very windy.

C • Wed 24th 2

Tuesday Oct 23, 2018 #

5 PM

Jogging warm up/down 21:01 [3] 3.83 km (5:29 / km) +44m 5:11 / km

6 PM

Running intervals 8:21 [4] 2.0 km (4:11 / km)

2km Tempo with 2 min recovery. Tried to hold 4min/km, but obviously held more like 4.10

Running intervals 9:49 [5] 2.8 km (3:30 / km)

The session was 10 x 400 off 1 min, but I blew up completely, and the 6th rep was 8s slower than the first, so I called it quits besides doing 2 x 200 with lots of recovery. It doesn't feel like it was that long ago that I could hold 77-82 for 10-12 reps but today the fastest I could muster was 84. My head and neck were throbbing, I was in a bad way.

Running intervals 51 [4] 0.24 km (3:33 / km)

Four short strides

Jogging warm up/down 16:26 [3] 2.84 km (5:47 / km) +30m 5:30 / km

Monday Oct 22, 2018 #

12 PM

Jogging 46:16 [3] 8.18 km (5:39 / km) +71m 5:25 / km
ahr:144 max:161

Bush tracks in Enfield from mum and dad's house with Ted. Gorgeous day, very glad I stayed long enough to run here instead of back in Melb. Around the sort of single track loop again, it's less of a track and more of a slightly clear terrain run, good fun though and finding the next tape keeps you on your toes...Ted kept running in front of me and then slowing down so I'd nearly fall over him which was very frustrating!

5 PM

Cycling 42:52 [2] 16.72 km (23.4 kph) +136m

Went from Elsternwick to meet Kyhil so we could ride on the Boulie. Got to what I thought was our meeting spot, 10mins later got a text from Kyhil saying that he was a) in a different spot and b) his pedal had fallen out and the thread was ruined. So I turned around and rode back home and got the car to pick him up.

So pretty much just 40mins of stop start riding through fairly heavy traffic. Fun! :/

Sunday Oct 21, 2018 #

10 AM

Orienteering 1:54:58 [3] 12.99 km (8:51 / km) +369m 7:45 / km
ahr:133 max:165

Orienteering Training in Linton, set by Dad. First loop about 3km shadowing Kyhil, very stop start trying to explain stuff and get him to learn good techniques.

Second loop around 6km with Kyhil following, started quite well but was getting tired by the end of it and losing concentration, making mistakes.

Last loop was the hardest physically and technically, on my own, was struggling by now both with pushing on through the green and with precise navigation, was getting close to the feature and stuffing around in the circle. Need more practice orienteering tired!

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