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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  Running25 18:35:30 113.41(9:50) 182.52(6:07) 4517
  Walking2 7:17:01 16.38(26:41) 26.36(16:35) 1764
  Cycling6 5:47:46 55.25(6:18) 88.92(3:55) 1464
  Strength & Conditioning8 4:35:00
  Orienteering8 3:15:09 18.06(10:48) 29.07(6:43) 594
  Kayaking1 3:04:40 10.39(17:47) 16.72(11:03) 38
  Total43 42:35:06 213.49 343.58 8376
  [1-5]43 41:43:00

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Tuesday Mar 31, 2020 #

11 AM

Strength & Conditioning 45:00 [1]

4 PM

Running 40:36 intensity: (40 @1) + (4:59 @2) + (34:12 @3) + (45 @4) 7.97 km (5:05 / km) +83m 4:50 / km
ahr:143 max:167 shoes: Mizuno Wave Inspire 14

Round the bridges with Jonny + strides

Monday Mar 30, 2020 #

10 AM

Cycling 1:03:29 intensity: (3:49 @0) + (33:31 @1) + (22:54 @2) + (3:15 @3) 20.5 km (3:06 / km) +231m 2:56 / km
ahr:115 max:150

Silverstream riverbank loop with Jonny. Motorway section was nice and quiet which made it a whole lot more enjoyable.
5 PM

Running 40:38 intensity: (13 @0) + (4 @1) + (4:30 @2) + (32:53 @3) + (2:58 @4) 6.86 km (5:55 / km) +298m 4:52 / km
ahr:151 max:173 shoes: Mizuno Wave Inspire 14

Arahiwi/Sweetacres loop
Finally got my Meadowbank segment back!

Sunday Mar 29, 2020 #

11 AM

Strength & Conditioning 45:00 [1]

Gwen's Home Workout
4 PM

Running (Warm Up) 12:45 intensity: (5 @0) + (32 @1) + (4:40 @2) + (7:28 @3) 2.54 km (5:01 / km) +33m 4:42 / km
ahr:135 max:150 shoes: Mizuno Wave Inspire 14

Running hills 20:06 intensity: (55 @1) + (2:44 @2) + (9:19 @3) + (7:00 @4) + (8 @5) 3.13 km (6:26 / km) +23m 6:12 / km
ahr:154 max:176 shoes: Mizuno Wave Inspire 14

10x ~25sec power hills + 4 flat strides

This felt tough. Lungs really tight/burning more than legs suffering.

Running (Warm Down) 14:34 intensity: (19 @1) + (1:32 @2) + (12:43 @3) 2.41 km (6:03 / km) +75m 5:14 / km
ahr:147 max:161 shoes: Mizuno Wave Inspire 14

Saturday Mar 28, 2020 #

4 PM

Strength & Conditioning 15:00 [1]
(rest day)

Gwen's Glute Activation

Friday Mar 27, 2020 #

10 AM

Running 45:47 intensity: (1 @0) + (7 @1) + (11:33 @2) + (28:53 @3) + (5:09 @4) + (4 @5) 6.73 km (6:48 / km) +288m 5:36 / km
ahr:148 max:177 shoes: Asics Gel Venture 7

Upper fridge track/Hill Road with Jonny for first half.
One of those days when body has nothing to give. Crawling up the hill, although got going alright on the downhill.
3 PM

Strength & Conditioning 45:00 [1]

Body Balance

Thursday Mar 26, 2020 #

10 AM

Strength & Conditioning 20:00 [1]

Yoga
11 AM

Cycling 56:32 intensity: (5:33 @0) + (16:22 @1) + (33:24 @2) + (1:13 @3) 11.67 km (4:51 / km) +454m 4:03 / km
ahr:118 max:142

Belmont farm loop with Jonny

Wednesday Mar 25, 2020 #

10 AM

Cycling 1:00:03 intensity: (14:56 @0) + (33:08 @1) + (11:13 @2) + (46 @3) 17.33 km (3:28 / km) +116m 3:21 / km
ahr:107 max:149

Riverbank commute to work with mum, lap while she sorted things out then home.
4 PM

Running 38:44 intensity: (5 @0) + (3:17 @1) + (5:28 @2) + (18:57 @3) + (10:04 @4) + (53 @5) 5.29 km (7:20 / km) +264m 5:52 / km
ahr:149 max:177 shoes: Asics Gel Venture 7

Fridge track with Jonny
Plan is to try and get as many Strava segments as possible over the next 4 weeks. Starting with a very easy one that only had 3 women who had done it!

Tuesday Mar 24, 2020 #

11 AM

Running (Warm Up) 17:04 intensity: (15 @0) + (40 @1) + (7:54 @2) + (8:15 @3) 3.35 km (5:06 / km) +14m 4:59 / km
ahr:135 max:145 shoes: Mizuno Wave Inspire 14

Running intervals 21:50 intensity: (14 @1) + (3:52 @2) + (12:18 @3) + (5:26 @4) 4.6 km (4:45 / km)
ahr:151 max:172 shoes: Mizuno Wave Inspire 14

10x ~200m (200 jog) on cricket field at Fraser Park
Legs feeling a bit flat.

Running (Warm Down) 17:46 intensity: (9 @1) + (58 @2) + (16:39 @3) 3.01 km (5:54 / km) +73m 5:16 / km
ahr:147 max:163 shoes: Mizuno Wave Inspire 14

Monday Mar 23, 2020 #

3 PM

Strength & Conditioning 30:00 [1]

Core + swiss ball
5 PM

Cycling 45:50 intensity: (2:27 @0) + (23:12 @1) + (16:59 @2) + (3:12 @3) 15.17 km (3:01 / km) +123m 2:54 / km
ahr:114 max:152

Riverbank cruise with Jonny

Sunday Mar 22, 2020 #

11 AM

Running (Warm Up) 9:48 intensity: (34 @1) + (1:39 @2) + (7:35 @3) 1.89 km (5:10 / km) +36m 4:44 / km
ahr:138 max:150 shoes: VJ XTRM

Orienteering 41:06 intensity: (20 @0) + (7 @1) + (15 @2) + (12:51 @3) + (21:43 @4) + (5:50 @5) 5.41 km (7:35 / km) +240m 6:13 / km
ahr:167 max:183 shoes: VJ XTRM

Karori Cemetery

Quite enjoyed this actually. Controls weren't too much in the bush so was a lot of running on nice bush tracks and some tricky cemetery legs. Messed up my direction on 6 and ended up too far right. And also thought the final control was on the other side of the stream so lost half a minute wading about in the water! Also meant Jonny got past me which was annoying as I was trying to hold him off to the finish!

Saturday Mar 21, 2020 #

11 AM

Running (Warm Up) 16:48 intensity: (4 @0) + (1:49 @1) + (4:42 @2) + (10:13 @3) 3.3 km (5:05 / km) +19m 4:57 / km
ahr:135 max:146 shoes: Mizuno Wave Inspire 14

Running intervals 33:08 intensity: (3:01 @2) + (9:05 @3) + (14:39 @4) + (6:23 @5) 7.42 km (4:28 / km)
ahr:164 max:184 shoes: Mizuno Wave Inspire 14

5x 5mins (2mins) Tempo at Fraser Park

Bonus of all this is there is no Saturday sport, so could run around on the lovely cricket fields.
This felt much better than last weeks tempos although rest should've been less (I couldn't remember what is was supposed to be).

Running (Warm Down) 12:52 intensity: (21 @2) + (12:31 @3) 2.39 km (5:23 / km) +15m 5:13 / km
ahr:156 max:163 shoes: Mizuno Wave Inspire 14

Friday Mar 20, 2020 #

11 AM

Running 12:10 intensity: (8 @0) + (2:04 @1) + (6:49 @2) + (3:09 @3) 1.86 km (6:32 / km) +74m 5:27 / km
ahr:126 max:145 shoes: Mizuno Wave Inspire 14

Percy's Reserve warm up to the waterfall and back.

Orienteering 16:55 intensity: (21 @0) + (30 @1) + (1:31 @2) + (11:38 @3) + (2:55 @4) 1.81 km (9:22 / km) +39m 8:27 / km
ahr:150 max:175 shoes: VJ XTRM

Rabbit Warren
Made a huge mess of 2, running back and forth on a track thinking I was somewhere else when I was actually at the control to begin with. Rest was fun though.
3 PM

Strength & Conditioning 1:00:00 [1]

Thursday Mar 19, 2020 #

11 AM

Cycling 1:03:52 intensity: (11:29 @0) + (20:04 @1) + (23:54 @2) + (8:25 @3) 13.47 km (4:44 / km) +312m 4:15 / km
ahr:116 max:150

Tunnel Gully with Jonny. Went down a couple of mountain bike tracks but wasn't really feeling it so mostly stuck to the rail trail.

Wednesday Mar 18, 2020 #

11 AM

Strength & Conditioning 15:00 [1]

Core
5 PM

Running (Warm Up) 15:55 intensity: (17 @0) + (2:07 @1) + (2:10 @2) + (11:21 @3) 3.2 km (4:59 / km) +31m 4:45 / km
ahr:137 max:152 shoes: Mizuno Wave Inspire 14

Orienteering 17:07 intensity: (11 @0) + (9 @1) + (3:52 @2) + (5:11 @3) + (3:53 @4) + (3:51 @5) 3.59 km (4:46 / km) +55m 4:26 / km
ahr:155 max:183 shoes: Mizuno Wave Inspire 14

CSW Sprint - Thorndon

Really tricky, technical sprint. Need more practice as I felt very rushed and couldn't get into a good rhythm. More planning ahead and reading of the whole leg before rushing off.
One big mistake on the long leg to 18 where my eyes jumped a road on the map and ended up running 2 sides of a triangle.

Running (Warm Down) 9:08 intensity: (17 @0) + (8 @1) + (42 @2) + (8:01 @3) 1.7 km (5:22 / km) +18m 5:06 / km
ahr:142 max:159 shoes: Mizuno Wave Inspire 14

Tuesday Mar 17, 2020 #

11 AM

Running (Warm Up) 13:14 intensity: (5 @0) + (24 @1) + (9:02 @2) + (3:43 @3) 2.58 km (5:08 / km)
ahr:133 max:142 shoes: Mizuno Wave Inspire 14

Running intervals 30:48 intensity: (7 @1) + (9:01 @2) + (11:16 @3) + (10:08 @4) + (16 @5) 6.43 km (4:48 / km)
ahr:151 max:177 shoes: Mizuno Wave Inspire 14

Reps session at Hutt Rec with Jonny
4x 200, 200, 400 (equal jog recovery)

Mostly pretty good except the last 400 which I blew up on. Need to get my legs moving faster on the 200s as it was a big tailwind so should've been able to get them a fair bit faster than the 400s.

Running (Warm Down) 12:00 intensity: (5 @0) + (8 @1) + (7:22 @2) + (4:25 @3) 1.99 km (6:02 / km)
ahr:135 max:141 shoes: Mizuno Wave Inspire 14

Monday Mar 16, 2020 #

11 AM

Running 57:41 intensity: (10:27 @2) + (35:44 @3) + (11:18 @4) + (12 @5) 9.48 km (6:05 / km) +381m 5:04 / km
ahr:152 max:177

Western Hills loop with Jonny
Tried to get the segment up Meadowbank Drive. Missed it by 1sec but ended up getting 3 different segments later on!

Sunday Mar 15, 2020 #

10 AM

Cycling 58:00 intensity: (29 @1) + (1:38 @2) + (42:54 @3) + (12:59 @4) 10.78 km (5:23 / km) +228m 4:52 / km
ahr:157 max:174

First ever MTBO at Baring Head
Lots of open farmland that you could ride straight across without having to keep to the tracks and a few almost orienteering legs to reentrants and rocks. A lot of pushing the bike up/down hills though too (most of which wasnt actually my inability to bike either!)

Saturday Mar 14, 2020 #

11 AM

Running (Warm Up) 12:31 intensity: (12 @0) + (11 @1) + (2:18 @2) + (9:50 @3) 2.34 km (5:21 / km) +8m 5:16 / km
ahr:140 max:151 shoes: Mizuno Wave Inspire 14

Running intervals 28:57 intensity: (1:25 @2) + (3:16 @3) + (8:06 @4) + (16:10 @5) 6.54 km (4:26 / km) +53m 4:15 / km
ahr:173 max:187 shoes: Mizuno Wave Inspire 14

3x 8mins (2mins) Tempo on riverbank

Toasty out. 2nd one was a bit hilly so was a struggle to keep the pace down. Then trying to just keep myself moving for the last one.
Probably pushing a bit hard for a tempo, but 4min/km is a nice number and don't want to admit that I'm slower than that!

Running (Warm Down) 11:44 intensity: (4 @1) + (22 @2) + (11:18 @3) 2.04 km (5:46 / km)
ahr:152 max:163 shoes: Mizuno Wave Inspire 14

Friday Mar 13, 2020 #

4 PM

Running 30:32 intensity: (1 @0) + (12 @1) + (4:53 @2) + (25:26 @3) 5.9 km (5:10 / km) +95m 4:47 / km
ahr:145 max:163 shoes: Mizuno Wave Inspire 14

Mishka's loop with Jonny

Thursday Mar 12, 2020 #

Note
(rest day)

Wednesday Mar 11, 2020 #

6 PM

Running (Warm Up) 10:11 intensity: (12 @1) + (2:21 @2) + (7:38 @3) 2.12 km (4:48 / km)
ahr:140 max:150 shoes: Mizuno Wave Inspire 14

Orienteering 18:15 intensity: (25 @2) + (35 @3) + (5:48 @4) + (11:27 @5) 4.25 km (4:18 / km)
ahr:174 max:184 shoes: Mizuno Wave Inspire 14

CSW Schools Sprint - Petone Rec

Stopped off at this on the way home from the ferry as thought it would be a bit of fun. Lots of straight running but actually a few trickier legs that made you think.

Running (Warm Down) 10:54 intensity: (1:15 @2) + (9:39 @3) 2.01 km (5:26 / km)
ahr:142 max:153 shoes: Mizuno Wave Inspire 14

Tuesday Mar 10, 2020 #

7 AM

Walking 5:27:58 [3] 20.65 km (15:53 / km) +821m 13:15 / km

Mt Fyffe summit, Kowhai saddle and out to the carpark along the Kowhai-Hapuku track.

Quick hike up to the summit then nice open scree ridge. Had fun running down the scree to the saddle. Then some proper tramping stuff, rock hopping down a boulder-filled stream bed. Zooming track from Kowhai Hut out to the carpark but it was a long way!

Monday Mar 9, 2020 #

11 AM

Running 17:32 intensity: (11 @0) + (4:16 @1) + (8:03 @2) + (5:02 @3) 2.56 km (6:51 / km) +70m 6:01 / km
ahr:127 max:150 shoes: Mizuno Wave Inspire 14

Kaikoura Peninsula
Didn't really feel like running so ran to the rocky platform then walked along looking at seals and cool rocks.
3 PM

Walking 1:49:03 intensity: (9:03 @0) + (1:06:33 @1) + (33:27 @2) 5.71 km (19:06 / km) +943m 10:28 / km
ahr:111 max:130

Tramped up to Mt Fyffe Hut. Absolute slog up a very steep 4wd track. My body had absolutely nothing left so required a fair bit of pushing from Jonny!
Views at the top were worth it though. Mountains on one side, Kaikoura and the ocean on the other. Lovely sunset too.

Sunday Mar 8, 2020 #

9 AM

Kayaking 3:04:40 [3] 16.72 km (11:03 / km) +38m 10:55 / km

Kayaking in Akaroa Harbour. Saw Hectors dolphins which was amazing! Swam right up and around our kayak so close we could just about touch them :)
2 PM

Running 1:27:03 intensity: (14 @0) + (8:05 @1) + (41:20 @2) + (37:24 @3) 9.43 km (9:14 / km) +653m 6:51 / km
ahr:133 max:155 shoes: Mizuno Wave Inspire 14

Not sure if this counts as much of a run. Lots of exploring in Hinewai Reserve. Little tracks everywhere with hand painted signs, felt like we were in someone's backyard. Not sure this is quite what my body needed...very tired by the end. Had to walk the whole way up the hill.

Saturday Mar 7, 2020 #

11 AM

Running (Warm Up) 12:36 intensity: (28 @0) + (1:12 @1) + (10:31 @2) + (25 @3) 2.34 km (5:23 / km)
ahr:125 max:138 shoes: Mizuno Wave Inspire 14

Orienteering 16:02 intensity: (35 @2) + (4:32 @3) + (10:39 @4) + (16 @5) 3.52 km (4:34 / km) +22m 4:25 / km
ahr:165 max:177 shoes: Mizuno Wave Inspire 14

Lincoln Uni - Tour de Peninsula 2015 rerun.
Good fun. Tired legs from yesterday. Had to go round a fair bit of construction by 19, 20, 21 but could still get to all the control sites. Still, 1min slower than in the race!
C • Casual training Sunday Pegasus 2

Running (Warm Down) 9:00 intensity: (19 @1) + (1:00 @2) + (7:41 @3) 1.59 km (5:40 / km)
ahr:141 max:148 shoes: Mizuno Wave Inspire 14

Friday Mar 6, 2020 #

11 AM

Running (Warm Up) 12:47 intensity: (9 @0) + (22 @1) + (3:15 @2) + (9:01 @3) 2.52 km (5:04 / km) +9m 4:59 / km
ahr:137 max:154 shoes: Mizuno Wave Inspire 14

Running intervals 36:43 intensity: (1:58 @1) + (1:54 @2) + (14:32 @3) + (16:45 @4) + (1:34 @5) 7.53 km (4:53 / km)
ahr:159 max:181 shoes: Mizuno Wave Inspire 14

Ints at Hagley Park with Jonny

10mins Tempo
[3mins]
8x tailwind 200s (~1.40 jog back)
[2mins]
5mins Tempo

Yussss finally a session I've felt good for and actually excited to do! It's been a long time.

Running (Warm Down) 8:35 intensity: (23 @1) + (1:22 @2) + (6:50 @3) 1.54 km (5:34 / km) +5m 5:29 / km
ahr:141 max:150 shoes: Mizuno Wave Inspire 14

Thursday Mar 5, 2020 #

11 AM

Running 14:17 intensity: (16 @0) + (1:04 @1) + (4:02 @2) + (8:55 @3) 1.88 km (7:36 / km) +4m 7:32 / km
ahr:136 max:153 shoes: VJ XTRM

Failed attempt at orienteering at Tuhaitara. Someone had cut down half the forest :(
12 PM

Running (Warm Up) 6:59 intensity: (1:36 @2) + (5:23 @3) 1.28 km (5:28 / km) +9m 5:17 / km
ahr:139 max:154 shoes: VJ XTRM

Orienteering 31:32 intensity: (7 @0) + (2:49 @1) + (13:05 @2) + (15:31 @3) 3.21 km (9:49 / km) +34m 9:19 / km
ahr:136 max:163 shoes: VJ XTRM

Rerunning a relay course from Oceania 2009 at Kairaki Beach.
Jonny kindly hung controls for me as I always spend far too long confirming if I'm in the right place or not. Unfortunately was just having an absolute mare...couldn't pick out features on the map/in terrain, let alone find any of the tapes.
Stopped after 6, reset and did the second easier loop without Jonny tailing me.
3 PM

Running 1:01:02 intensity: (19 @1) + (5:30 @2) + (55:13 @3) 11.02 km (5:32 / km) +73m 5:22 / km
ahr:145 max:155 shoes: Mizuno Wave Inspire 14

Made up for this morning with a fun run chasing the blue trail around Bottle Lake Forest.

Wednesday Mar 4, 2020 #

Note
(rest day)

Off to the Carey's for some civilisation!

Tuesday Mar 3, 2020 #

10 AM

Orienteering 35:33 intensity: (40 @1) + (37 @2) + (25:51 @3) + (8:25 @4) 3.99 km (8:55 / km) +194m 7:10 / km
ahr:157 max:173 shoes: VJ XTRM

Slow jog/walk around the Nationals relay course from 2013 (minus the big hill loop) at Castle Hill. Fun!

Monday Mar 2, 2020 #

2 PM

Running 2:55:08 intensity: (8 @0) + (3:01 @1) + (1:15:16 @2) + (1:36:43 @3) 19.39 km (9:02 / km) +1429m 6:36 / km
ahr:138 max:163 shoes: VJ XTRM

Nervous Knob and Hamilton Peak with Jonny
Really fun run...had a bit of everything. Nice ski road through forest to begin with, ridge run and scree slope along the top, then awesome single track all the way back down again.
Feeling much better than yesterday. Managed to run all the way to the first lodge at the end of the road. Getting pretty tired on the tiny uphills at the end...but then so was Jonny :p

Sunday Mar 1, 2020 #

12 PM

Running 57:54 intensity: (12 @0) + (30 @1) + (3:56 @2) + (44:17 @3) + (8:59 @4) 9.16 km (6:19 / km) +378m 5:15 / km
ahr:151 max:175 shoes: Mizuno Wave Inspire 14

Mt John walkway in Tekapo with Jonny. This should've been an easy run but felt like I'd done an interval session by the end of it.
5 PM

Running (Warm Up) 13:01 intensity: (24 @0) + (1:32 @1) + (9:56 @2) + (1:09 @3) 2.35 km (5:32 / km) +4m 5:30 / km
ahr:126 max:145 shoes: Mizuno Wave Inspire 14

Orienteering 18:39 intensity: (1 @1) + (4:27 @2) + (10:37 @3) + (3:34 @4) 3.29 km (5:40 / km) +9m 5:35 / km
ahr:150 max:170 shoes: Mizuno Wave Inspire 14

Sprint training around Geraldine.
Wasnt feeling up for this at all so split it into a few intervals and skipped the controls in the blackberry riverbanks. Practicing aggressive starts.

Running (Warm Down) 4:42 intensity: (32 @1) + (4:10 @2) 0.85 km (5:31 / km) +6m 5:20 / km
ahr:126 max:133 shoes: Mizuno Wave Inspire 14

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