Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 30 days ending Apr 30, 2015:

activity	#	time	miles		km		+m
Running	25	16:37:34	108.92	(9:10)	175.29	(5:41)	4702
Orienteering	10	5:57:46	32.11	(11:08)	51.68	(6:55)	1116
Strength & Conditioning	1	45:00
Total	27	23:20:20	141.03		226.97		5818

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Thursday Apr 30, 2015 #

5 PM

Running 41:56 [3] 5.38 km (7:48 / km) +301m 6:06 / km
shoes: Asics Trabuco

Course recce for Sunday with dad. From Oakleigh Street straight down to the dam, then up the possum track to Baked Beans bend. Then tried to follow the old course description down the stream but it was completely overgrown so don't think they will be sending us down there. Got stung by ongaonga :(
The first downhill was almost as slow as the uphill!! Gunna be a fun course!

Wednesday Apr 29, 2015 #

4 PM

Running (Warm Up) 10:40 [2] 2.28 km (4:41 / km) +4m 4:39 / km
shoes: Asics Trabuco

Running intervals 30:31 6.89 km (4:26 / km) +2m 4:25 / km
shoes: Asics Trabuco

Intervals along the riverbank. Same session as last week - 6x3mins (~800m) with 80 sec jog recovery, then 400m to finish. So much harder by myself! Was quite hard to judge pace today, cos there was a bit of a headwind running north so all the odd intervals were a bit slower than the even ones.

Running (Warm Down) 7:23 [2] 1.34 km (5:31 / km) +1m 5:30 / km
shoes: Asics Trabuco

Tuesday Apr 28, 2015 #

Note
(rest day)

Monday Apr 27, 2015 #

1 PM

Running 52:28 [3] 8.35 km (6:17 / km) +274m 5:24 / km
shoes: Inov8 X-Talon Orange

Stopped for a run with dad on our way home along the Mikimiki Tram track. Spose to be a recovery run, but ended up getting so excited by running in the bush and mud and racing dad, that it ended up being a bit faster than intended! Kept running to the second carpark cos I was having so much fun. :D

Sunday Apr 26, 2015 #

10 AM

Running (Warm Up) 8:13 [2] 1.64 km (5:00 / km) +17m 4:46 / km
shoes: VJ Bolds - Purple

Orienteering 51:07 [3] 4.38 km (11:40 / km) +216m 9:22 / km
shoes: VJ Bolds - Purple

OY at Firestation
Terrible race all-round...physically and navigationally. Made a massive parallel error to #2 (4mins), got caught out by cliffs and ongaonga to #4 (2mins), and 1min at #7. Then just jogging/walking round the rest.

Running (Warm Down) 8:21 [2] 1.48 km (5:39 / km) +16m 5:22 / km
shoes: Asics Trabuco

Saturday Apr 25, 2015 #

12 PM

Running (Warm Up) 17:19 [2] 3.43 km (5:02 / km) +4m 5:01 / km
shoes: Inov8 F-lite 195 Blue

Orienteering 13:35 [4] 3.17 km (4:17 / km) +15m 4:11 / km
shoes: Inov8 F-lite 195 Blue

Mass start sprint with gaffles at EIT with Duncan and Devon. Was heaps of fun! Started dropping back a bit from the boys around #8, but then Duncan led them both to 21 instead of 9, so I managed to sneak in front of them both :)

Running (Warm Down) 13:08 [2] 2.39 km (5:30 / km)
shoes: Inov8 F-lite 195 Blue

4 PM

Running (Warm Up) 5:54 [2] 1.13 km (5:13 / km) +2m 5:11 / km
shoes: Inov8 F-lite 195 Blue

Few laps of the street, waiting for the boys to arrive.

Orienteering 26:09 [4] 5.96 km (4:23 / km) +46m 4:14 / km
shoes: Inov8 F-lite 195 Blue

Long sprint course around Havelock Village. All the roads were marked as out of bounds, so made for some tricky route choices trying to spot the crossing points. Classic Ross...had a control in the McDonald's drive through :P

Running (Warm Down) 7:03 [2] 1.17 km (6:00 / km) +2m 5:57 / km
shoes: Inov8 F-lite 195 Blue

Friday Apr 24, 2015 #

4 PM

Running 42:03 [3] 7.34 km (5:44 / km) +347m 4:38 / km
shoes: Asics Trabuco

Arahiwi loop. Had to shift it some cos only had 45mins between getting home from work and leaving to go to Granny's.

Thursday Apr 23, 2015 #

5 PM

Running tempo 41:59 9.01 km (4:39 / km) +125m 4:21 / km
shoes: Asics Trabuco

20mins WU/WD
20mins Tempo along the riverbank by Fraser Park.

Wasn't too sure what pace to go at so settled at 4.15min/km. Pushed a bit harder on the way back at 4.05min/km. Found myself getting distracted and dropping the pace at times. But in general fairly comfortable, so will have to push the pace a bit faster next week.

Wednesday Apr 22, 2015 #

5 PM

Running 54:22 [3] 9.77 km (5:34 / km) +409m 4:36 / km
shoes: Asics Trabuco

Standard Western hills loop. Legs took about 3km to get moving. Also got caught out by every traffic light sequence so had to wait for aaages.

Tuesday Apr 21, 2015 #

4 PM

Running (Warm Up) 11:15 [2] 2.06 km (5:28 / km) +5m 5:24 / km
shoes: Asics Trabuco

Running intervals 30:56 6.91 km (4:28 / km) +2m 4:28 / km
shoes: Asics Trabuco

Intervals with Lizzie along the riverbank.
6x3mins (~800m) with 80sec jog rest.
400m flat out at the end.

Running (Warm Down) 10:03 [2] 1.7 km (5:55 / km) +6m 5:49 / km
shoes: Asics Trabuco

Monday Apr 20, 2015 #

Note
(rest day)

Sunday Apr 19, 2015 #

3 PM

Running 1:27:39 [3] 12.6 km (6:57 / km) +689m 5:28 / km
shoes: Asics Trabuco

Stratton St to Korokoro Dam with dad (kinda!), then by myself to Baked Beans Bend, up to Belmont Trig, then around part of the dress circle to Middle Ridge, and down to Stratton again.
Hadn't run on the new track up from Baked Beans before. Was much more fun wiggling round in the forest, than out in the open. Still super steep though! Legs were cramping by the top.

Saturday Apr 18, 2015 #

11 AM

Orienteering 24:37 [4] 4.54 km (5:25 / km) +6m 5:23 / km
shoes: Inov8 X-Talon Orange

Mini mass start of the Senior Girls relay course with Lizzie and Renee at Fusilier. Had a shorter split to the 2nd control and didn't see them after that. Feeling much better running today, and better map contact. Bad direction to number 5, but the rest were good. Got soaked up to the waist 3 times crossing the stream.

Running (Warm Down) 9:05 [2] 1.38 km (6:34 / km)
shoes: Inov8 X-Talon Orange

Friday Apr 17, 2015 #

11 AM

Running (Warm Up) 7:33 [2] 1.54 km (4:55 / km)
shoes: Inov8 X-Talon Orange

Orienteering 49:48 [3] 7.22 km (6:54 / km) +4m 6:53 / km
shoes: Inov8 X-Talon Orange

Ran the Senior Boys Individual at Scotts Ferry. Just felt exhausted the entire race and really struggled to run through all the soft terrain. Brain was switched off most the race too so wasn't navigating very well. Headed straight for 1, then got led astray by seeing another control. Tried to go left for 2, but ended up going straight and getting stuck in the green and having to bail to the track on the right. Rest were okay...just progressively getting slower and slower.

Running (Warm Down) 4:41 [2] 0.86 km (5:28 / km)
shoes: Inov8 X-Talon Orange

Thursday Apr 16, 2015 #

3 PM

Running (Warm Up) 8:03 [2] 1.46 km (5:31 / km)
shoes: Inov8 F-lite 195 Blue

Orienteering 19:51 [4] 4.28 km (4:38 / km) +2m 4:37 / km
shoes: Inov8 F-lite 195 Blue

Ran the NISS Senior Boys sprint course at The Esplanade, Palmerston North. Brain and body wasn't with it today and made several rookie errors like going down the wrong tracks and running off before I'd looked where the next control was on my map. Ended up 4 seconds behind Lizzie. But bet all the senior boys :)

Running (Warm Down) 4:59 [2] 0.71 km (7:02 / km) +1m 6:59 / km
shoes: Inov8 F-lite 195 Blue

Token warm down with Ren.

Wednesday Apr 15, 2015 #

4 PM

Running 39:35 [3] 8.15 km (4:51 / km) +119m 4:32 / km
shoes: Asics Trabuco

Easy round Fraser park.

Tuesday Apr 14, 2015 #

6 PM

Running 1:08:13 [3] 9.0 km (7:35 / km) +314m 6:27 / km
shoes: Asics Trabuco

Wasn't feeling up for this the whole day...face felt super puffy and sore all day. Couldn't decide if I was getting sick or allergic to the new carpet. Ogang run up Sweetacres track, Old Coach Rd, Crestview. Felt pretty terrible, then my light died and got really cold waiting round for people. So all up wasn't that enjoyable.

Monday Apr 13, 2015 #

Note
(rest day)

Sunday Apr 12, 2015 #

10 AM

Running race 1:47:30 [4] 17.59 km (6:07 / km) +880m 4:53 / km
shoes: Inov8 X-Talon Orange

Porirua Grand Traverse
I did the mountain run leg with Kurtis Imrie (NZ Kayaker) on kayak, and Jonti on mountain bike. So we had a solid 10min lead after the kayak ;) Then Jonti had a smashing bike ride to set me off as the 3rd team.

I started about 10mins after the 'mountain run only' competitors had started, so spent the first 3km on the single track getting breathless from running up a hill whilst saying excuse me to all the slower people I passed. Opened up a bit on the steep track up to Colonial Knob, got into a good rhythm with another guy just before the track came out into the open. Managed to stay with him until halfway, when I stopped at the drink station and he kept going.

Downhills were epic fun...headwind was so strong it was hard to even move forward down the slope, but it meant I could just completely unleash without the fear of falling over so I managed to pass a heap of men down the hills.

Forgot about the last cheeky uphill from the beach, but was gaining on the 2nd 'mountain run only' woman and a couple of guys so kept shuffling along. Then unleashed on the last downhill to get past a couple more :)

Our team ended up finishing 2nd team (behind an all male team) and 1st mixed team. And I got the fastest womans run time :D

Saturday Apr 11, 2015 #

4 PM

Running 29:10 [2] 5.78 km (5:03 / km) +119m 4:34 / km
shoes: Asics Trabuco

Easy round Mishka's Loop.

Friday Apr 10, 2015 #

1 PM

Strength & Conditioning 45:00 [1]

4 PM

Running 38:26 [3] 7.25 km (5:18 / km) +237m 4:33 / km
shoes: Asics Trabuco

A lady out walking told me there was a creepy skinhead tattooed guy jumping out from behind trees down by Belmont Domain, so I changed my route! Ended up going along the riverbank to Melling, then up Tirohanga and back along the hills.

Thursday Apr 9, 2015 #

3 PM

Running 59:45 [3] 11.31 km (5:17 / km) +320m 4:38 / km
shoes: Asics Trabuco

Belmont Farm, Old Coach Rd, Crestview, Home. Feeling very lethargic today.

Wednesday Apr 8, 2015 #

4 PM

Running 54:32 [3] 9.69 km (5:38 / km) +414m 4:38 / km
shoes: Asics Trabuco

Western Hills to Jubilee park and back along the riverbank. Kept going through patches of feeling terrible, then feeling really good. Put in a bit of a tempo along the riverbank just for fun (~1.5km at 4.10 min/km pace).

Tuesday Apr 7, 2015 #

Note
(rest day)

Monday Apr 6, 2015 #

10 AM

Orienteering 43:24 [4] 5.4 km (8:02 / km) +250m 6:32 / km
shoes: VJ Bolds - Purple

Nationals Relay - Hare's Run
Ran first leg against all the Men's Elite. Felt alright until number 6, then it just became one race too many. Finished in 21st, just behind Michael Adams and Matt Jeans.

Sunday Apr 5, 2015 #

Event: NZ Long Distance Champs

11 AM

Running (Warm Up) 10:02 [2] 1.6 km (6:17 / km) +16m 5:59 / km
shoes: VJ Bolds - Purple

Orienteering race 1:14:05 [4] 8.27 km (8:58 / km) +371m 7:19 / km
shoes: VJ Bolds - Purple

Nationals Long - Goat City
Surprised myself and actually really enjoyed this race, despite not doing any long training in the last few months. Started hesitantly through the first 3 controls, struggling to understand the rock detail and run over all the uneven ground. Then started to build into it from 4 through to 14.
Took a bad route choice to 5 (going left past 11) and lost 2mins to Lizzie...but still ended up having the 2nd fastest split for this control, so perhaps she just had superhuman speed or something ;)
Lost 1min to 11...didn't realise it was a mistake at the time, but looking at the map now, I definitely should have gone straighter.
Hit the wall going to 14 through all the soft marsh, but spotted Lizzie in the distance and figured I may have maintained the 6min gap, so managed to push a bit harder through the final controls to the finish.
Ended up in 2nd place, 53 seconds behind Lizzie, so well happy with that :)

Running (Warm Down) 5:42 [2] 0.88 km (6:26 / km) +19m 5:49 / km
shoes: VJ Bolds - Purple

Saturday Apr 4, 2015 #

Event: NZ Middle Distance Champs

9 AM

Running (Warm Up) 10:21 [2] 1.82 km (5:42 / km) +4m 5:38 / km
shoes: VJ Bolds - Purple

Orienteering race 40:51 [4] 5.1 km (8:01 / km) +194m 6:44 / km
shoes: VJ Bolds - Purple

Nationals Middle - The Rockery
Running fairly well but let myself down with 3x 1min errors which ultimately dropped me from 2nd down to 4th place. Too high on 7, too far left on 13 and over-ran 18 (ended up at 13 again).

Running (Warm Down) 9:42 [2] 1.29 km (7:32 / km) +5m 7:23 / km
shoes: VJ Bolds - Purple

Friday Apr 3, 2015 #

Event: NZ Sprint Champs

2 PM

Running (Warm Up) 12:56 [2] 2.82 km (4:36 / km) +1m 4:35 / km
shoes: Inov8 F-lite 195 Blue

Orienteering race 14:19 [4] 3.36 km (4:16 / km) +12m 4:11 / km
shoes: Inov8 F-lite 195 Blue

Nationals Sprint - Kings/Otahuhu Colleges
Really good race, bit hesitant in a couple of places where I wasn't planning ahead. Felt like I was running really well, just faded a little bit in the last loop.
My first (official) elite title at Nationals :) 25seconds in front of Lizzie, 1min Immy.

Running (Warm Down) 8:01 [2] 1.28 km (6:17 / km)
shoes: Inov8 F-lite 195 Blue

Thursday Apr 2, 2015 #

4 PM

Running 28:05 [3] 6.03 km (4:39 / km) +47m 4:29 / km
shoes: Inov8 X-Talon Orange

Waikato River Trail from Arapuni swingbridge to Little Waipa. Stretching the legs after travelling all day.

Wednesday Apr 1, 2015 #

Note
(rest day)

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