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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Jan 12, 2013:

activity # timemileskm+m
  Orienteering5 5:16:30 22.84(13:51) 36.76(8:37) 1320
  Running4 1:55:00 11.81(9:44) 19.0(6:03)
  Total5 7:11:30 34.65(12:27) 55.76(7:44) 1320

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Saturday Jan 12, 2013 #

Orienteering race 1:13:30 [3] 6.7 km (10:58 / km) +320m 8:51 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Warm down 1 Smedley. Pretty tired so just took this one easy. A few mistakes and a few bad routes but pretty clean all up, came 3rd behind Erik and Brodie who raced it.

Friday Jan 11, 2013 #

Running warm up/down 35:00 [3] 6.0 km (5:50 / km)
shoes: Inov8 X-Talon 212 (Pair 2)

Long warm up. Warm down with Henry and Brodie.

Orienteering race 38:55 [5] 6.0 km (6:29 / km) +170m 5:41 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Oceania Relay. Ran in the challenge team with Cameron and Liam. I ran 3rd after Liam about 5min down on Olle but ahead of Brodie. Started well but heat started getting to me and slowed down alot on the second half of the course, only made a few small mistakes but the map was fast and courses were easy. Came back and found out Liam took the wrong map so we were Dsq'd.

Thursday Jan 10, 2013 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 212 (Pair 2)

Orienteering race 1:30:07 [5] 9.6 km (9:23 / km) +475m 7:32 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Oceania Long. Wasn't feeling it before this race, to hot for one thing and legs a bit sore from the sprint. Was good through the fist loop (to 5) only losing 20sec at 2. Had a messy exit from 5 and then went 5 contours to high on six which didn't help, still felt like I was in contention at 7. Took the straight route to 8 which probably cost me 3:00 compared to going around the road as I was really struggling to run well on the hills. Took my leppin at 9 but lost more time at 10 and 11 in the green, got 12 pretty good but lost focus and stuffed 13 losing another 2min, alright from here to the finish but already to far back. Came 9th, bit disapointing. Really need to do more long hard stuff and maybe sacrifice some track work for more hill reps as I was walking the hills but still able to put pace on along the road, also really struggle to run hard for that amount of time.

Orienteering 35:00 [2] 4.0 km (8:45 / km) +80m 7:57 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Control collecting

Wednesday Jan 9, 2013 #

(rest day)

Tuesday Jan 8, 2013 #

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 X-Talon 212

Orienteering race 18:26 [5] 2.12 km (8:42 / km) +105m 6:58 / km
shoes: Inov8 X-Talon 212

Oceania Sprint. Stuffed this so bad, did a 180 error at the start triangle and ran down the wrong track, by the time I worked it out and got back to the start triangle BJ was starting so had already lost a minute. Went alright through the forest but stuffed up 5 badly losing another minute or more. Went hard around the last part of the course and made up some time to pull myself into 4th, not to bad a result but a shocking run.

Orienteering 30:00 [2] 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Inov8 X-Talon 212

Control collecting in the forested part of the map.

Monday Jan 7, 2013 #

(rest day)

Watching sprint Qual in Wellington.

Sunday Jan 6, 2013 #

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 X-Talon 212 (Pair 2)

20 up 10 down.

Orienteering race 30:32 [5] 4.34 km (7:02 / km) +70m 6:31 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Oceania Middle Champs. Was thinking this was my best shot as the world cup guys were running the long and didn't fancy my chances in the sprint. Race plan was to hold back a bit on the running and try be as clean as possible. Safe route to 1 running harder than I wanted to but nailed it anyway, still running to much and not looking at the map enough to 2 and lost 30sec in the circle. A bit unsure into 3 but the leg gave me time to settle down and get into a good rhythm. From 4 to 8 I was in the zone, was running alot harder than I had expected to on a technicle map but it felt good and I was nailing the nav at the same time. Caught Brodie as we got 8 and was right behind him on 9 and 10. Took the lead going to 11, almost lost contact in the circle but got it alright. From there all the way to the finish I was running with Brodie. We both pushed each other pretty hard, made the nav a bit messy but having two people meant we got them all pretty quick. In the end I won Henry 2nd, Brodie 3rd then a 6 minute gap to 4th. Pretty stoked to get an Oceania title.

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