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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 7 days ending May 31, 2020:

activity # timemileskm+m
  Running5 4:35:54 29.58(9:20) 47.61(5:48) 1244
  Strength & Conditioning2 1:20:00
  Orienteering1 1:06:13 4.48(14:48) 7.2(9:12) 63
  Cycling1 49:38 9.39(5:17) 15.11(3:17) 130
  Total8 7:51:45 43.45 69.92 1438
  [1-5]8 7:46:28

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MoTuWeThFrSaSu

Sunday May 31, 2020 #

10 AM

Orienteering 1:06:13 intensity: (26 @0) + (35 @1) + (8:24 @2) + (40:53 @3) + (15:54 @4) + (1 @5) 7.2 km (9:12 / km) +63m 8:48 / km
ahr:153 max:176 shoes: VJ Bolds - Pink

Orienteering! In a forest!

Hyderabad training with the Ogang. Last time I ran here was when the trees had just been planted, was super low vis a d horrible to run through. Now it's almost white forest (although lots of thinnings on the ground) so was actually quite nice to run in.
My orienteering was extremely rusty. Couldn't find the first control, thought I'd got 2 then hit the road and realised I was only halfway to it, eventually got it. So great start! Very hard trying to work out if I was in the right places or not with no flags out. Did the second half with Lizzie and Magnus which was much better as we could get confirmation we were in the right place and move on instead of standing round for ages trying to figure it out.

Running 13:58 intensity: (2 @2) + (9:58 @3) + (3:05 @4) + (53 @5) 1.87 km (7:29 / km) +7m 7:21 / km
ahr:158 max:180 shoes: VJ Bolds - Pink

Jogging back along the macrocarpa strip. Love it!

Saturday May 30, 2020 #

11 AM

Running 1:52:33 intensity: (5 @0) + (22 @1) + (15:55 @2) + (1:19:20 @3) + (16:51 @4) 16.3 km (6:54 / km) +655m 5:45 / km
ahr:150 max:175 shoes: VJ XTRM

Run/walk adventure to try and find the trigs around Stokes Valley with Jonny. Managed to get 3/5 this time...although the first one could actually be there, we just couldn't get to it as the path no longer exists. Really cool single track coming down the spur back into Stokes Valley.

Friday May 29, 2020 #

11 AM

Strength & Conditioning 50:00 [1]

2 PM

Cycling 49:38 intensity: (3:57 @0) + (33:41 @1) + (10:57 @2) + (1:03 @3) 15.11 km (3:17 / km) +130m 3:09 / km
ahr:111 max:145

Easy riverbank to Stokes Valley with Jonny

Thursday May 28, 2020 #

10 AM

Running (Warm Up) 18:01 intensity: (16 @0) + (42 @1) + (4:32 @2) + (12:31 @3) 3.68 km (4:54 / km) +7m 4:51 / km
ahr:139 max:156 shoes: Mizuno Wave Shadow

Running race 19:25 intensity: (15 @0) + (7 @1) + (2:34 @2) + (13 @3) + (1:46 @4) + (14:30 @5) 4.99 km (3:54 / km) +7m 3:52 / km
ahr:171 max:184 shoes: Mizuno Wave Shadow

5km TT - Lower Hutt Parkrun course

Absolutely perfect conditions with zero wind, so chose this course over Porirua as it's a bit faster. Jonny offered to run with me as a pace maker/someone to chase. Didn't really have much idea how fast I could go at the moment but was kinda hoping to be about 19mins. Have just been doing longer tempo sessions but I ran 19.15 solo in December when I was struggling with exhaustion/really unfit so I'm feeling a lot fitter since then.

So set off at that pace but even before I hit the turnaround I knew it was going to be a grind. Struggling to hang on to Jonny and getting slower and slower. Stopped even looking at the watch by this point and just crawled across the finish line. Disappointing but at least there's nothing to race for at the moment anyway.


Running (Warm Down) 15:31 intensity: (3 @2) + (15:11 @3) + (17 @4) 2.78 km (5:35 / km) +23m 5:21 / km
ahr:153 max:166 shoes: Mizuno Wave Shadow

Really struggling to keep running. Had to walk home from the lights.

Wednesday May 27, 2020 #

4 PM

Running 36:25 intensity: (13 @0) + (26 @1) + (7:15 @2) + (28:31 @3) 6.89 km (5:17 / km) +90m 4:58 / km
ahr:142 max:163 shoes: Mizuno Wave Shadow

Easy Mishka's loop + strides

Tuesday May 26, 2020 #

3 PM

Running 1:00:01 intensity: (5 @0) + (26 @1) + (9:24 @2) + (46:13 @3) + (3:53 @4) 11.1 km (5:24 / km) +454m 4:29 / km
ahr:148 max:171 shoes: Asics Gel Venture 7

Old Coach Road -> Hill Road with Jonny

Monday May 25, 2020 #

3 PM

Strength & Conditioning 30:00 [1]
(rest day)

Gwen's glute activation + AB&T

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