Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 28 days ending Feb 28, 2017:

	activity	#	time	miles		km		+m
	Orienteering	11	13:34:00	70.77	(11:30)	113.9	(7:09)	2722
	Strength/Conditioning	8	8:09:00
	Running	15	7:28:24	57.29	(7:50)	92.2	(4:52)	1699
	Road Cycle	3	2:59:50	46.85	(15.6/h)	75.4	(25.2/h)	1273
	Drills/Strides	3	30:00
	Total	24	32:41:14	174.92		281.5		5694
averages - rhr:44

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Tuesday Feb 28, 2017 #

Running (Easy) 40:25 [1] 7.9 km (5:07 / km) +204m 4:32 / km
ahr:153 max:169 shoes: Saucony Type A6

Rough way to learn how to run easy. Have burned out mildly, 10 days easier than normal now to recover #regrets

Monday Feb 27, 2017 #

Road Cycle 1:01:49 [2] 26.7 km (25.9 kph) +436m
ahr:149 max:178

Woke up thought right do I feel like training today? Hell yeah! Amazing what a day completely off does. Felt strong.

Strength/Conditioning 1:12:00 [2]

Was on the edge of not doing this. But after eating lunch felt great again so did it and felt decent.

Running warm up/down 10:00 [1] 2.1 km (4:46 / km) +30m 4:27 / km
shoes: Saucony Type A6

Slipping in a slightly longer warm down in the heat.

Took the day off cos I feel the last week has been a drag. I have felt very fit yet always tired and reluctant to run - a sign of overtraining I think. Going to spend the next week training when I feel good just to ease back a bit rather than forcing things.

Saturday Feb 25, 2017 #

Running hills (Riverhead Fartlek) 33:45 [4] 6.2 km (5:27 / km) +212m 4:39 / km
ahr:160 max:188 shoes: Icebug Acceleritas4 (no2)

Mostly trail, 5x 5min (2). Felt terrible on the first couple then started enjoying it and got a lot faster. Was very strange, suspect its a sign I need to dial back the next week.

Running warm up/down 31:01 [2] 5.7 km (5:26 / km) +96m 5:01 / km
shoes: Icebug Acceleritas4 (no2)

Friday Feb 24, 2017 #

Note
rhr:39

Whoa think this is low? Held it at 39 for a minute or two, dropped it to 37 for a few seconds. Interesting

Strength/Conditioning 1:11:00 [2]

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Saucony Type A6

Thursday Feb 23, 2017 #

Note
rhr:49

Managed to drop my resting hr to 49 today at 9 at night.. would be curious to know what it drops to in the morning now :o

Running hills (Mt Eden) 34:38 [4] 7.0 km (4:57 / km) +344m 3:58 / km
ahr:162 max:188 shoes: Saucony Type A6

Had wanted to do 4 reps but decided to wait another week before stepping it up again. Solid first two times, probably went slightly too hard. 8:01, 8:04, 8:12

Running warm up/down 24:54 [1] 5.1 km (4:53 / km) +103m 4:26 / km
shoes: Saucony Type A6

Longer warm down

Wednesday Feb 22, 2017 #

Running intervals (Track) 16:52 [5] 5.0 km (3:22 / km)
ahr:133 max:161 shoes: Saucony Type A6

Tough session, 1 x 2km at threshold (7:06, 85s) followed by 3x 1km @ 5km pace with 1:45 rests. Times for the 1ks were 3:14, 3:15, 3:17 (target - 3:15). Felt pretty hard, the idea was to tire us out with the 2km. 1ks were a bit of a mental struggle in the heat, esp when the wind kicked up a little but managed to hold on. Suspiciously low hr.

Running warm up/down 28:00 [1] 4.8 km (5:50 / km)
shoes: Saucony Type A6

The others were so lazy today and screwed around lots on the warm up/down, a little annoying

Drills/Strides 10:00 [1]

Strength/Conditioning 1:02:00 [2]

Not feeling great heading in but glad I did it. Took it slightly easier with a few less reps on the legs

Tuesday Feb 21, 2017 #

Orienteering (AKSS Sprint) 10:08 [4] *** 2.7 km (3:45 / km)
shoes: Saucony Type A6

Meant to be easy run day but I felt like doing a sprint course. Twisty

Monday Feb 20, 2017 #

Road Cycle 1:04:45 [2] 26.7 km (24.7 kph) +436m
ahr:144 max:175

Feeling so relaxed when I train atm, think its a good sign.

Strength/Conditioning 1:07:00 [2]

Running warm up/down 6:00 [1] 1.2 km (5:00 / km) +20m 4:37 / km
shoes: Saucony Type A6

Sunday Feb 19, 2017 #

Orienteering (Long sim) 1:24:14 [3] **** 9.8 km (8:36 / km) +368m 7:14 / km
ahr:145 max:177 shoes: Icebug Spirit 5 OLX

Feeling tired from the last week of training, but really got into the map and enjoyed it. Ran the red 1 course, probably at about 75% race effort, perfect length of time training. Some big film production at the event centre with lots of signs and security guards, hoping they don't mess the map up around there!

Orienteering 15:00 [1] **** 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Icebug Spirit 5 OLX

Checking some sites and mapping I didn't look at the other week. Everything looked nice :)

Saturday Feb 18, 2017 #

Orienteering (Middle Sims) 58:30 [4] ***** 7.4 km (7:54 / km) +246m 6:47 / km
ahr:165 max:195 shoes: Icebug Spirit 5 OLX

Double middle sim. One set qual style, one set final style approx JWOC length. Would have liked to be more aggressive at times, two small direction mistakes but satisfied.

Orienteering warm up/down 25:00 [1] 4.0 km (6:15 / km) +120m 5:26 / km
shoes: Icebug Spirit 5 OLX

Jogging around helping coach inbetween as well as the jog up/down the hill

Friday Feb 17, 2017 #

Strength/Conditioning 1:04:00 [2]

Running warm up/down 6:00 [1] 1.2 km (5:00 / km)
shoes: Flats

Thursday Feb 16, 2017 #

Running hills (mt eden) 39:43 [4] 8.0 km (4:58 / km) +393m 3:59 / km
ahr:153 max:183 shoes: Saucony Type A6

Annoyed I ran out of time to do 4. Felt great despite a miserable rainy cool day. 8:19, 8:28, 8:15.

Running warm up/down 24:01 [1] 4.7 km (5:07 / km) +91m 4:40 / km
shoes: Saucony Type A6

Rushing a little to get back in time so the return was a little fast for a warm down..

Wednesday Feb 15, 2017 #

Running intervals (Track Miles) 22:51 [4] 6.4 km (3:34 / km)
ahr:153 max:197 shoes: Saucony Type A6

Predictably back to my favourite 4x mile with nice long 90sec rests. Ran a liiittle slower than normal with Sam until the last one, times were 5:47, 5:50, 5:47, 5:27 :D

Running warm up/down 25:00 [1] 4.5 km (5:33 / km) +70m 5:09 / km
shoes: Saucony Type A6

Drills/Strides 10:00 [1]

Strength/Conditioning 57:00 [2]

Missing gear and too packed for one exercise resulted in a shortened session.

Tuesday Feb 14, 2017 #

Orienteering (Summernav) 50:15 [2] ** 10.3 km (4:53 / km) +83m 4:41 / km
ahr:154 max:191 shoes: Saucony Type A6

Nice and easy effort summernav, trying to maintain form and efficiency feeling better every week. Weird HR spike after a short steep climb even though I ran it at low effort, don't remember feeling anything so suspect that this was HR error as it quickly returned to the average, giving a max of more like 170.

Monday Feb 13, 2017 #

Road Cycle (Next Block) 53:16 [2] 22.0 km (24.8 kph) +401m
ahr:150 max:178

Very gusty winds esp going out. Restarting training feeling fresher than expected. Got some ideas for the next few months, consistency will be key.

Strength/Conditioning 54:00 [2]

Cautious, feeling the humidity and heat. Slight twinge in left calf so reduced leg stuff, very slight and it never returned so might have imagined it.

Running warm up/down 6:00 [1] 1.3 km (4:37 / km)
shoes: Flats

Friday Feb 10, 2017 #

Orienteering (Sticky forest) 40:01 [1] **** 4.9 km (8:10 / km) +143m 7:08 / km
shoes: Icebug Acceleritas5

Took it easy, tired.

Orienteering (Matukituki) 47:43 [2] ***** 6.1 km (7:49 / km) +223m 6:37 / km
ahr:143 max:171 shoes: Icebug Acceleritas4 (no2)

Really enjoyable map, ran it a little faster than easy mainly because I was enjoying it so much! :)

Running (Enjoying matukituki valle) 12:46 [1] 2.5 km (5:06 / km) +10m 5:00 / km
shoes: Icebug Acceleritas4 (no2)

Went for a light jog up the valley to enjoy the scenary while waiting for everyone else to finish.

Thursday Feb 9, 2017 #

Orienteering (Earnslaugh) 17:07 [2] **** 3.0 km (5:42 / km) +57m 5:13 / km
ahr:143 max:182 shoes: Icebug Spirit 5 OLX

Contour only map.. was a tad ridiculous on such a rocky map, very vague and the contours looked raw.

Orienteering (Earnslaugh mass start) 37:42 [5] **** 7.8 km (4:50 / km) +208m 4:16 / km
ahr:158 max:187 shoes: Icebug Spirit 5 OLX

Mass start training using a cool new triangle forking method. Was running the same variation as Matt and we had a good race including highlight's such as me passing Matt and getting stuck in a fence. Matt beat me just in the end although I beat him through the forking system and waited thinking that was the end.. rookie mistake.

Orienteering (Earnslaugh 'intervals') 37:41 [2] **** 5.4 km (6:59 / km) +132m 6:13 / km
shoes: Icebug Spirit 5 OLX

Meant to be intervals. Ran the first one hard, half the second and then jogged the remainder 1.5 cos I was tired.

Orienteering (Warmup and stufff) 14:00 [1] 2.5 km (5:36 / km) +30m 5:17 / km
shoes: Icebug Spirit 5 OLX

Wednesday Feb 8, 2017 #

Orienteering (Naseby) 1:33:16 [1] ***** 9.8 km (9:31 / km) +253m 8:26 / km
shoes: Icebug Acceleritas4 (no2)

Easy trainings at naseby. Don't like the mapping style at all, needs a lot of generalising. Very sticky forest too. Tired.

Tuesday Feb 7, 2017 #

Running (Morning jog) 22:34 [1] 4.0 km (5:39 / km) +24m 5:29 / km
ahr:128 max:144 shoes: Saucony Type A6

Orienteering (HP Camp - short sim) 20:15 [3] **** 3.8 km (5:20 / km) +28m 5:08 / km
ahr:144 max:184 shoes: Icebug Acceleritas4 (no2)

Cool new gold mining map, taking it at a moderate pace. First training of camp.

Orienteering (Sprint exercise) 7:40 [3] *** 1.9 km (4:02 / km) +11m 3:55 / km
shoes: Icebug Acceleritas4 (no2)

Nice little map orientation exercise in a small, flat fast forest map.

Orienteering (Sprintervals) 9:10 [5] **** 2.8 km (3:16 / km)
shoes: Saucony Type A6

Focusing on running with good form. In a twisty little school, 4 intervals ranging from 600-800m. Felt good

Orienteering (More sprint training) 17:38 [3] ** 4.2 km (4:12 / km) +18m 4:07 / km
ahr:162 max:175 shoes: Saucony Type A6

Malcolm went a little overboard and set another sprint training, a sim. Ran it like a slightly slow tempo, unfortunately mis read map at one point and added in some extra distance...

Orienteering warm up/down (Warmups) 15:00 [1] 3.0 km (5:00 / km)
shoes: Icebug Acceleritas4 (no2)

Monday Feb 6, 2017 #

Orienteering race (Waikaia O weekend - middl) 57:47 [4] ***** 6.2 km (9:19 / km) +224m 7:54 / km
ahr:154 max:182 shoes: Icebug Spirit 5 OLX

Nailed the start and was doing well through the first ~8 controls. Unravelled on the long leg when I lost focus drifted and made a big mistake. Suspect tiredness was big factor. Didn't really have the motivation to pus after that which was a pity. Not a good day on a very long middle distance course!

Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km) +50m 8:00 / km
shoes: Icebug Spirit 5 OLX

Sunday Feb 5, 2017 #

Orienteering race (Waikaia O weekend - long) 1:30:25 [5] ***** 8.9 km (10:10 / km) +384m 8:21 / km
ahr:172 max:199 shoes: Icebug Spirit 5 OLX

Vicious long distance in very physical beech forest. Made a few small mistakes, terrain was pretty vague. Courses quite long, judged it the best I have yet in a long distance I think physically. Clawed 6 minutes back on Florian late in the course as I pushed hard, didn't quite do enough to make up for the time I lost earlier in the course. 2nd M20, 1st NZER

Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km) +50m 8:00 / km
shoes: Icebug Spirit 5 OLX

Saturday Feb 4, 2017 #

Orienteering race (Waikaia O weekend - short) 30:28 [5] **** 3.4 km (8:58 / km) +44m 8:25 / km
ahr:169 max:194 shoes: Icebug Spirit 5 OLX

Tricky little 'short' distance. First part was very green and I lost a ton of time not being aggressive enough. Then it changed to a quicker tricky section for the rest of the race which was better. Unfortunately ran right past a control near the end of the course, didn't punch and mpd. Would have been 5th, regrets.

Orienteering warm up/down 15:00 [1] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: Icebug Spirit 5 OLX

Warm up and drills

Thursday Feb 2, 2017 #

Running (Steady) 25:43 [2] 6.2 km (4:09 / km) +52m 3:59 / km
ahr:151 max:175 shoes: Saucony Type A6

Short run before the weekend, focusing on good form. Felt very efficient.

Wednesday Feb 1, 2017 #

Running intervals (Short stuff) 9:11 [3] 3.2 km (2:52 / km)
ahr:140 max:165 shoes: Saucony Type A6

1500 session tonight, wasn't meant to be speed really but coach suggested it and it makes sense with races in the weekend. A slower 800 'warm up' then 2*300, 3*200 4 min jog and repeat. Times were 2:48 then 47, 50, 30, 30, 29; 54, 53, 31, 30, 29. Aim had been 54 for 300s but felt it was too slow. Coach got me to slot in behind the other guys for the second lot of 300s but it felt too easy. Last 200 we decided to make an unofficial time trial between us, tried too hard and my form fell to pieces which was a little amusing. Pumped to race this weekend!

Running warm up/down 23:00 [1] 4.1 km (5:37 / km) +50m 5:17 / km
shoes: Saucony Type A6

Drills/Strides 10:00 [1]

Strength/Conditioning 42:00 [1]

Shorter than normal, was conscious that my muscles would be a little rekt after 200s and 300s. Felt fairly comfortable doing exercises, the inevitable camp overload week next week is once again coming at just the right moment!

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