Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AK

In the 7 days ending Jun 12, 2017:

activity

time

miles

Orienteering

2:35:37

8.2

(18:58)

13.2

(11:47)

195

38 /

48c

79%

Jog

1:21:47

10.04

(8:09)

16.15

(5:04)

Conditioning

1:00:00

Walk

47:00

3.23

(14:33)

5.2

(9:02)

Walk/Jog

45:00

4.66

(9:39)

7.5

(6:00)

Total

6:29:24

26.13

42.05

195

38 /

48c

79%

averages - weight:165.7lbs

1:52

0:00

» now

Monday Jun 12, 2017 #

10 AM

Orienteering race (Day 3 Sprint) 20:04 [4] *** 2.3 km (8:43 / km)
spiked:18/21c shoes: New Balance Trail

Slow start in the rocks as overshot 1st control and non-optimal to 6. Was slow on time to 7 but helped an old folk down hill and over the fence. Didn't read control description on way to 10 so was on wrong level. Otherwise clean but didn't run hard enough. Should have been able to shave 2mins at least off that time. Covered 3.2kms.

Day 3 3 - Splits

Sunday Jun 11, 2017 #

10 AM

Orienteering race (Day 2 - Long) 1:15:46 [4] *** 6.3 km (12:02 / km)
spiked:7/10c shoes: New Balance Trail

Only 10 controls on course. Started really well, them went back to back to back mistakes. Too high on 5 and didn't read clearings. No idea how I didn't see it but was going hard. 6 non-optimal route choice and wasted 5 mins on long leg but route i chose I did get right and spiked the control. Then 6-7. All fantastic until 200/300m from control where I had good attack point but got drawn into wrong rocks and wrong spur and wasted most of the remaining daylight hours.
Garmin was flat so no idea of distance covered. Suspect alot.

Day 2 Course 6 - Splits

Saturday Jun 10, 2017 #

Event: 2017 Australian 3 Days

2 PM

Orienteering race (Day 1 - Middle) 59:47 [4] *** 4.6 km (13:00 / km) +195m 10:43 / km
spiked:13/17c shoes: New Balance Trail

6.38kms.
Looking at map post race the mistakes were obvious. Should have stayed nth to 2 and gone down spur instead of heading south and not contouring far enough around. 7, eh. 8 managed to be too high somehow. Then 13. Rocks in green. Should have been closer to map at the time.
Overall for first bush run since mid-April was ok but left 15 mins out there.
Legs felt good as recent diet/fitness regime made big difference.

Day1 Course 6 - Splits

Friday Jun 9, 2017 #

Note
(rest day)

Travel to Wagga Wagga.

Thursday Jun 8, 2017 #

6 AM

Jog (Commute ) 24:45 [3] 5.0 km (4:57 / km)
weight:165.7lbs

Brrrrr. Felt colder than 4C. Run felt ok tho.
Have been on a pretty serious lose weight campaign over the last 8 weeks. Missed my goal by a meagre 150grams - I blame the new staffer who bought these amazing cupcakes yesterday for her b'day treats. That said I did manage to shed the best part of 7.5kgs.
Hopefully I'll be somewhat faster this weekend although absence of any bush training and especially in rock will probs be a more telling factor. Fingers crossed for the sprint on Monday.

7 AM

Conditioning (Usual) 10:00 [2]

Wednesday Jun 7, 2017 #

6 AM

Walk (Commute ) 47:00 [2] 5.2 km (9:02 / km)

Wednesday walkies. Damn cold and ice on the windscreen.

6 PM

Walk/Jog intervals (Umpire Training) 45:00 [3] 7.5 km (6:00 / km)

Rubbish session - would have better off going and doing O training at Sheps

9 PM

Conditioning (Usual) 20:00 [2]

Tuesday Jun 6, 2017 #

6 AM

Jog (Commute ) 24:47 [3] 5.0 km (4:57 / km)

Managed to over snooze on the alarm which wasn't ideal as I'm issuing $750 mill 10yr deal today. Upside was I was time constrained so had to go a bit harder with a full pack.

7 AM

Conditioning (Usual) 10:00 [3]

6 PM

Jog (Commute ) 32:15 [3] 6.15 km (5:15 / km)

9 PM

Conditioning (Usual) 20:00 [2]

« Earlier | Later »