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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Running16 16:45:45 96.18(10:27) 154.79(6:30) 4975
  Cycling8 9:12:01 43.36 69.78 1037
  Orienteering2 3:52:59 17.7(13:10) 28.49(8:11) 1198
  Strength & Conditioning5 2:45:00
  Drills1 15:00
  Total31 32:50:45 157.24 253.05 7211
  [1-5]30 32:21:34

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Friday Jul 31, 2020 #

9 AM

Cycling 1:02:19 intensity: (26 @0) + (23:21 @1) + (38:32 @2)
ahr:116 max:128

Quarantine Day 7
5 PM

Strength & Conditioning 15:00 [1]

Core

Thursday Jul 30, 2020 #

9 AM

Cycling (Spinning) 1:20:03 intensity: (2:47 @0) + (9:52 @1) + (23:05 @2) + (33:04 @3) + (11:15 @4)
ahr:140 max:175

Quarantine Day 6

An old session from a few years ago when I was doing lots of spinning whilst injured.
5, 4, 4, 3, 3, 3, 2, 2, 2, 2, 1, 1, 1, 1, 1 (all with 1min rest).

Wednesday Jul 29, 2020 #

9 AM

Cycling (Spinning) 1:00:11 intensity: (1:45 @0) + (14:43 @1) + (23:28 @2) + (20:15 @3)
ahr:126 max:149

Quarantine Day 5
30mins tempo
8x 1min (15sec)
5 PM

Drills 15:00 [0]

Tuesday Jul 28, 2020 #

10 AM

Strength & Conditioning 30:00 [1]

Quarantine Day 4
In the garden with Jonny

Monday Jul 27, 2020 #

10 AM

Cycling 1:00:51 intensity: (1:04 @0) + (11:45 @1) + (48:02 @2)
ahr:122 max:135

Quarantine Day 3

Sunday Jul 26, 2020 #

10 AM

Cycling 1:00:14 intensity: (25 @0) + (4:34 @1) + (55:15 @2)
ahr:121 max:133

Quarantine Day 2
Set up the turbo trainer in the garden. It's very loud, sorry neighbours!!

Saturday Jul 25, 2020 #

Note
(rest day)

Quarantine Day 1

Friday Jul 24, 2020 #

Note
(rest day)

Back to the UK!

Thursday Jul 23, 2020 #

10 AM

Running 1:15:30 intensity: (36 @1) + (2:35 @2) + (55:29 @3) + (16:03 @4) + (47 @5) 11.84 km (6:23 / km) +573m 5:08 / km
ahr:155 max:182 shoes: Asics Gel Venture 7

Belmont Dress Circle
Final long run up on the farm before flying back to the UK. Sunny day but blowing an absolute hooley on the tops just to remind me that it's Windy Wellington after all.

Wednesday Jul 22, 2020 #

2 PM

Running 53:17 intensity: (2 @0) + (50 @1) + (23:09 @2) + (28:11 @3) + (1:05 @4) 7.28 km (7:19 / km) +403m 5:44 / km
ahr:141 max:169 shoes: Asics Gel Venture 7

Butterfly Creek with Jonny

Tuesday Jul 21, 2020 #

6 PM

Orienteering 2:54:22 intensity: (32 @0) + (3:29 @1) + (9:05 @2) + (2:01:35 @3) + (38:58 @4) + (43 @5) 21.25 km (8:12 / km) +1071m 6:33 / km
ahr:154 max:178 shoes: VJ XTRM

3hr Night Rogaine with Jonny - Aro Valley

Quite fun once we got away from the rush of people at the start and got over the annoyance of finding silly little tapes with vague clues.

Not sure we picked the right route at the beginning. But we made up for it by picking up a lot of controls on the roads in the last 45mins to sneak the win.

Monday Jul 20, 2020 #

Note
(rest day)

Sunday Jul 19, 2020 #

10 AM

Running (Warm Up) 13:11 intensity: (20 @0) + (1:06 @1) + (7:42 @2) + (4:03 @3) 2.67 km (4:56 / km) +5m 4:53 / km
ahr:130 max:150 shoes: Mizuno Wave Shadow

Orienteering race 58:37 intensity: (7 @0) + (10 @1) + (3:00 @2) + (8:05 @3) + (38:26 @4) + (8:49 @5) 7.24 km (8:06 / km) +127m 7:27 / km
ahr:168 max:186 shoes: VJ Bolds - Pink

First orienteering race back! - Prickly Sands/Hydrabad North

Lots of fun, some really nice blocks of white forest but also quite a lot of blocks with thinnings. Ground very soft which was super energy sapping!

Mostly navigating pretty well. A lot easier than the training we did here recently, having controls definitely helped. Messed up #2 which was in the same area I got lost in last time! I think just getting caught out by the 5m contours not showing all the little hills on the ground.

Struggling with my breathing throughout, particularly in the second half. Had to stop for a breather after climbing the hill to 15 as I got quite dizzy. Very tight/sore chest by the end.

Saturday Jul 18, 2020 #

1 PM

Running 2:12:46 intensity: (33 @1) + (19:30 @2) + (1:52:21 @3) + (22 @4) 14.14 km (9:23 / km) +714m 7:30 / km
ahr:146 max:168 shoes: VJ XTRM

Mangahao-Manahika Track with Jonny and Dad. Good muddy fun and 30 river crossings!! Really fun running along the ridge, trying to dodge the man-eating bogs.

Friday Jul 17, 2020 #

Note
(rest day)

Thursday Jul 16, 2020 #

10 AM

Strength & Conditioning 40:00 [1]

3 PM

Running 1:06:18 intensity: (30 @0) + (4:35 @1) + (31:43 @2) + (29:30 @3) 9.33 km (7:07 / km) +354m 5:58 / km
ahr:134 max:156 shoes: Asics Gel Venture 7

Trap checking with Dad

Wednesday Jul 15, 2020 #

11 AM

Running (Warm Up) 16:44 intensity: (1:35 @1) + (14:48 @2) + (21 @3) 3.36 km (4:59 / km) +13m 4:54 / km
ahr:127 max:140 shoes: Mizuno Wave Shadow

Running intervals 20:06 intensity: (21 @1) + (2:40 @2) + (1:50 @3) + (8:35 @4) + (6:40 @5) 5.1 km (3:57 / km) +10m 3:54 / km
ahr:165 max:181 shoes: Mizuno Wave Shadow

Mona session on the riverbank with Jonny

Both feeling a bit tired and not motivated for a session so this was the cop out option. But still working hard. Headwind on the return for a change.

Running (Warm Down) 18:13 intensity: (30 @2) + (17:42 @3) + (1 @4) 3.08 km (5:55 / km) +80m 5:14 / km
ahr:148 max:165 shoes: Mizuno Wave Shadow

Tuesday Jul 14, 2020 #

10 AM

Running 52:10 intensity: (5 @1) + (13:35 @2) + (37:27 @3) + (1:03 @4) 6.93 km (7:31 / km) +347m 6:01 / km
ahr:143 max:169 shoes: VJ XTRM

Playing round on the trails on Mt Vic with Jonny. Took him up the Vossler hill too so he could appreciate how tough it is!

Monday Jul 13, 2020 #

11 AM

Cycling 1:19:35 intensity: (4 @0) + (12:13 @1) + (57:12 @2) + (9:46 @3) + (20 @4) 22.55 km (3:32 / km) +632m 3:06 / km
ahr:125 max:169

Out to Pencarrow and around the lake loop. Beautiful day but was a bit slippery on the hills so was testing my skills at times. Slid on a tilted metal cattle stop over a wetland and fell into the swamp. Images of the 'danger of drowning' sign flashed before my eyes, but luckily it was only knee deep!!

Sunday Jul 12, 2020 #

9 AM

Running 2:06:36 intensity: (6 @1) + (5:08 @2) + (1:53:13 @3) + (8:09 @4) 13.53 km (9:22 / km) +856m 7:07 / km
ahr:151 max:173 shoes: VJ XTRM

Dobson Loop Track with Jonny. Probably the last long adventure before heading back to the UK. Very enjoyable.

Saturday Jul 11, 2020 #

7 AM

Running (Warm Up) 15:23 intensity: (9 @0) + (18 @1) + (7:15 @2) + (7:41 @3) 2.92 km (5:16 / km) +9m 5:11 / km
ahr:134 max:150 shoes: Mizuno Wave Shadow

Running race 18:42 intensity: (15 @1) + (1:41 @2) + (1:39 @3) + (6:08 @4) + (8:59 @5) 5.0 km (3:44 / km)
ahr:171 max:192 shoes: Mizuno Wave Shadow

Lower Hutt Parkrun

Yusssss this is more like it!! Finally made it back into the 18min zone. Maybe I just needed a couple of races to awaken the body.
Felt better than last week, despite running a lot faster.

Running (Warm Down) 21:18 intensity: (3 @1) + (33 @2) + (19:28 @3) + (58 @4) + (16 @5) 3.82 km (5:34 / km) +85m 5:01 / km
ahr:150 max:180 shoes: Mizuno Wave Shadow

Friday Jul 10, 2020 #

9 AM

Cycling 57:38 intensity: (4:06 @0) + (8:58 @1) + (42:43 @2) + (1:51 @3) 17.78 km (3:14 / km) +182m 3:05 / km
ahr:121 max:142

Stokes Valley/Naenae loop with Jonny

Thursday Jul 9, 2020 #

3 PM

Running 45:02 intensity: (1 @0) + (33 @1) + (15:50 @2) + (28:19 @3) + (19 @4) 8.1 km (5:34 / km) +122m 5:10 / km
ahr:141 max:169 shoes: Mizuno Wave Shadow

Mishka's loop plus 8x short hills (~15sec) with Jonny

Wednesday Jul 8, 2020 #

2 PM

Running 55:20 intensity: (3 @0) + (28 @1) + (12:30 @2) + (39:31 @3) + (2:48 @4) 7.19 km (7:42 / km) +370m 6:07 / km
ahr:145 max:174 shoes: VJ XTRM

Exploring further on the tracks in Keith George Memorial Park. Really fun, muddy single tracks!

Tuesday Jul 7, 2020 #

10 AM

Running (Warm Up) 16:56 intensity: (13 @0) + (51 @1) + (4:53 @2) + (10:59 @3) 3.33 km (5:05 / km) +17m 4:58 / km
ahr:136 max:151 shoes: Mizuno Wave Shadow

Running intervals 32:36 intensity: (5 @1) + (2:58 @2) + (7:26 @3) + (12:02 @4) + (10:05 @5) 6.68 km (4:53 / km)
ahr:165 max:184 shoes: Mizuno Wave Shadow

Intervals along the Avalon and Fraser Park stopbanks with Jonny

2x 6min Tempo (1min)
[3mins]
4x ~730m Ints (2mins)

Comfortable on the tempos but the ints had that vom feeling!! First faster stuff in a long time so it was a bit of a grind!! Northern ones were headwind so places fluctuated a bit but pretty happy with that for a starter.

Running (Warm Down) 13:24 intensity: (4 @1) + (32 @2) + (12:48 @3) 2.43 km (5:30 / km) +20m 5:17 / km
ahr:154 max:161 shoes: Mizuno Wave Shadow

Monday Jul 6, 2020 #

12 PM

Strength & Conditioning 20:00 [1]

Core
2 PM

Cycling 1:31:10 intensity: (1:22 @0) + (12:51 @1) + (1:05:24 @2) + (11:33 @3) 29.44 km (3:06 / km) +223m 2:59 / km
ahr:126 max:153

Lap of the Hutt

Sunday Jul 5, 2020 #

10 AM

Running 1:00:36 intensity: (7 @0) + (14 @1) + (2:26 @2) + (46:44 @3) + (11:05 @4) 11.1 km (5:28 / km) +360m 4:42 / km
ahr:154 max:172 shoes: Asics Gel Venture 7

Easy on the farm. Tired legs from yesterday.

Saturday Jul 4, 2020 #

7 AM

Running (Warm Up) 14:50 intensity: (16 @1) + (4:04 @2) + (10:30 @3) 2.86 km (5:11 / km) +7m 5:07 / km
ahr:143 max:156 shoes: Mizuno Wave Shadow

Running race 19:02 intensity: (30 @2) + (23 @3) + (5:09 @4) + (13:00 @5) 5.02 km (3:48 / km) +12m 3:45 / km
ahr:178 max:191 shoes: Mizuno Wave Shadow

Lower Hutt Parkrun

Slowly heading in the right direction. But sooo wanted to get under 19mins! Was on pace too until the last 100m where it goes onto grass, which was an absolute bog after the last week of rain.

Really enjoyed having people to chase and getting that race feeling again. Even managed to negative split the second half, which is almost unheard of for me!

Running (Warm Down) 20:12 intensity: (1:13 @2) + (18:18 @3) + (41 @4) 3.48 km (5:48 / km) +85m 5:10 / km
ahr:151 max:168 shoes: Mizuno Wave Shadow

Friday Jul 3, 2020 #

11 AM

Running 30:10 intensity: (8 @0) + (42 @1) + (5:19 @2) + (24:01 @3) 6.03 km (5:00 / km) +1m 5:00 / km
ahr:141 max:155 shoes: Mizuno Wave Shadow

Easy along the Petone Esplanade with Jonny. Legs a bit sore from gym yesterday.

Thursday Jul 2, 2020 #

3 PM

Strength & Conditioning 1:00:00 [1]

Wednesday Jul 1, 2020 #

11 AM

Running 1:07:23 intensity: (9 @1) + (2:06 @2) + (29:31 @3) + (14:55 @4) + (20:42 @5) 9.57 km (7:02 / km) +533m 5:30 / km
ahr:163 max:186 shoes: Asics Gel Venture 7

Belmont Trig from Oakleigh Street
Hiding from the southerly! Put in a bit of an effort up to the trig but forgot how steep and long it is, so cooked myself about halfway up! Slow plod for the rest of it.

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