Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 30 days ending Jun 30, 2016:

activity	#	time	miles		km		+m
Running	22	13:30:47	86.18	(9:24)	138.7	(5:51)	3533
Orienteering	8	6:43:44	32.76	(12:19)	52.72	(7:39)	934
Strength/Conditioning	6	6:15:02
Road Cycle	2	2:53:17	45.36	(15.7/h)	73.0	(25.3/h)	991
Spinning	1	30:00
Total	24	29:52:50	164.3		264.42		5458

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Thursday Jun 30, 2016 #

Orienteering (Furstenwald Training) 56:44 [3] ***** 6.7 km (8:28 / km) +290m 6:58 / km
(sick) shoes: Icebug Acceleritas5

Interesting area. I have a cold so was struggling to really run well even though I was running at pretty low altitude. Most of the O was good today although I was a little slow and not as aggressive as I should be (possibly cos of my cold). DOMA: http://www.numberoneaucklanddoma.com/maps/show_map...

Running warm up/down 9:00 [1] 1.6 km (5:37 / km) +50m 4:52 / km
shoes: Icebug Acceleritas5

Got lost on the way to the start triangle cos my map was cut off lol.

Wednesday Jun 29, 2016 #

Running hills (Regitzer Spitz) 50:00 [3] 6.3 km (7:56 / km) +650m 5:14 / km
shoes: Icebug Acceleritas5

Strava tried to tell me I climbed 800m - pretty sure thats a lie! Was quite a tricky run at the start and I had to do a little walking (160m climb over the first km on rocky singletrack is no joke!). Suspect that my garmin robbed me of some distance too, there was a few more switchbacks then what it recorded! Awesome views from the top of the Spitz of the whole valley, made it worth the ~3km 650m climb!

One thing Ive learned quickly is that the Swiss are obsessed with electric fences and they seem to block every path. Getting plenty of fence vaulting practice!

Note

Got the chance to look around Leichenstein before my run today - pretty cool how you can just cross borders in Europe without any checks! Also pretty strange to drive through an old military fort to get there - this one was still being used and I could hear the gunfire during my run later.

Tuesday Jun 28, 2016 #

Orienteering (Intro to suise O) 50:00 [1] 3.2 km (15:37 / km) +20m 15:09 / km
shoes: Icebug Acceleritas5

Walk/jogged a short course on the SOW 6 2011 map in Flims. Forest was quite thick and rough and I had trouble understanding the map at first even walking. Once I got into the map though it all seemed to fall nicely in place and I found myself actually fully trusting a map for once! Unfortunately some new felling meant I had to cut it short. Was hoping to train on one of the maps up Crap Sogn Masegn however the cable cars havent't started running yet :(

C • Flims 2

Running warm up/down (To/from map) 15:00 [1] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: Icebug Acceleritas5

Running warm up/down (To/from drills) 8:00 [1] 1.5 km (5:20 / km) +5m 5:15 / km
shoes: Saucony Type A6

Running (Drills+Strides) 20:00 [1] 1.4 km (14:17 / km)
shoes: Saucony Type A6

Running hills (Slog up a hill) 50:00 [3] 2.1 km (23:49 / km) +500m 10:52 / km
shoes: Icebug Acceleritas5

More crawling/walking then jogging. Includes plenty of photo stops

Road Cycle warm up/down (To pools) 20:00 [1] 8.0 km (24.0 kph) +30m

This day just never ended!

Monday Jun 27, 2016 #

Running (Heidi trail) 1:51:04 [3] 13.4 km (8:17 / km) +661m 6:39 / km
shoes: Icebug Acceleritas4 (no2)

Ran up the heidi trail (from the story apparently), to Heidi's meadow then tried to climb the mountain. Really beautiful place however the clouds rolled in at the top of the trail and visibility was almost 0 (could only just see my hands!). So missed out on the best views probably and also decided not to risk the second half of the climb off track and just went about halfway up.

Sunday Jun 26, 2016 #

Running (Shakeout in Switzerland!) 20:23 [1] 4.0 km (5:06 / km) +30m 4:55 / km
shoes: Saucony Type A6

Finally arrived in Switzerland! Did a quick shakeout of the legs once I got to my new home in Maienfeld, cruising around the town. Really cool place, would be fantastic for a sprint with winding twisting narrow streets and small castles in the town!

Saturday Jun 25, 2016 #

10 PM

Note

Off to Switzerland! ✈️✈️✈️✈️✈️✈️✈️

C • Best of luck 1

Friday Jun 24, 2016 #

Strength/Conditioning 1:05:00 [2]

Running warm up/down 8:00 [1] 1.6 km (5:00 / km) +20m 4:42 / km
shoes: Saucony Guide 8v2

Thursday Jun 23, 2016 #

Running warm up/down 30:57 [1] 6.2 km (5:00 / km) +67m 4:44 / km
shoes: Saucony Guide 8v2

Running intervals (Trail fartlek) 38:00 [5] 8.4 km (4:31 / km) +153m 4:09 / km
shoes: Saucony Guide 8v2

Fartlek sesh out at long bay. 5mins @85% (1min) 2min @95%. 4 reps with 2min between reps. Idea was to run the 2min pretty much maxing out while still tired from the first rep, session felt tough but good. Had a decent headwind at times as well as a downpour to enhance the session too! Trails were pretty slippery today especially in road shoes..

Wednesday Jun 22, 2016 #

Running warm up/down 25:00 [1] 5.0 km (5:00 / km) +50m 4:46 / km
shoes: Saucony Guide 8v2

Running intervals (Track sesh) 23:00 [4] 6.4 km (3:36 / km)
shoes: Saucony Type A6

4*Mile @ threshold with 75s inbetween. Times were 5:45, 5:45, 5:48, 5:42. Felt good tonight, no repeat of last week. Plus.. bought new racing flats for Europe as well as the new bugs! Shoe science fitted me out with a sweet pair of racing flats (ones being used by 10 olympians at Rio!) at factory cost, tried them out tonight and they were fantastic!

Strength/Conditioning 1:00:00 [2]

Missed a few reps on leg press as right quad was feeling quite tight - thought it was the hamstring at first but didn't notice it when doing hamstring curls..

Tuesday Jun 21, 2016 #

Running (Easy) 47:50 [1] 9.7 km (4:56 / km) +194m 4:29 / km
shoes: Saucony Guide 8v2

NZ gear has arrived, new icebugs have arrived, exams finished... the JWOC hype has begun!

Monday Jun 20, 2016 #

Strength/Conditioning 1:05:00 [2]

Running warm up/down 8:00 [1] 1.6 km (5:00 / km) +20m 4:42 / km
shoes: Saucony Guide 8v2

Sunday Jun 19, 2016 #

Running long (Long Run/Terrain explore) 2:00:04 [2] 19.4 km (6:11 / km) +439m 5:34 / km
shoes: Icebug Acceleritas4 (no2)

Running with Jonty, Gene and Immy (for a bit at least). Exploring the top north knob of Riverhead to see if it was suitable for Orienteering, only one word to describe it: Awesome! Nice mix of open white forest, low vis runnable and pushable, runnable green. Super keen to see it mapped, looks large enough/tricky enough for several big big events too! Me and Jonty went and had a good look at another area as well and found it was even nicer (but nowhere near as big).

C • Where abouts? 4

Saturday Jun 18, 2016 #

Running warm up/down 13:48 [1] 2.5 km (5:31 / km) +60m 4:56 / km
shoes: Saucony Guide 8v2

Running hills (Short Hill Reps) 5:00 [5] 0.8 km (6:15 / km) +100m 3:51 / km
shoes: Saucony Guide 8v2

5*1min trail hill sprints (160m ~20m climb, 95% effort) with walk downs in between. The bush reserve was really nice today, beautiful tracks for trail running, sadly it's not big enough to do any long runs in :( Squeezed it in between study for my exam later today...

Thursday Jun 16, 2016 #

Running warm up/down 11:16 [1] 2.2 km (5:07 / km) +14m 4:58 / km
shoes: Saucony Guide 8v2

Running intervals (Fartlek - Roads) 41:35 [5] 10.1 km (4:07 / km) +120m 3:53 / km
shoes: Saucony Guide 8v2

2x 5,4,3,2,1 (1) with 3min between sets. Changed my diet back today and definitely felt a lot better - suspect that the problem was indeed an allergic reaction to the bread I was eating of all things! Sorted out my shoes today for JWOC 2016 too, excited to see how minimalistic and speedy they look, can't wait to try them this coming week!

Wednesday Jun 15, 2016 #

Running warm up/down 13:00 [1] 2.5 km (5:12 / km) +30m 4:54 / km
shoes: Saucony Guide 8v2

Running intervals (Track sesh/fail) 10:46 [5] 3.2 km (3:22 / km)
(sick) shoes: Saucony Guide 8v2

Started off ok, idea was 800/400 with 800s a steady 2:44 and 400s a faster 72 (10s faster lap pace). First set was fine, hit 2:44 then 71. Felt a little odd on the next set and only hit 2:46 and then 76!. Last 800 tried to refocus but was starting to feel very weird and then on the last lap my head suddenly got really light headed and I almost fainted! Managed 2:46 but on finishing I felt and looked terrible so that cut training short!
Tried to work out why and our thinking was it was a lack of sleep or a nutrient or an allergic reaction. Thinking more carefully later I realised I have been eating different bread for the last week and felt crap in the afternoon sessions after eating it for lunch - it seems I might have been allergic to something in that :( Will find out tomorrow when I don't eat it and do a tough session!

Tuesday Jun 14, 2016 #

Note
(rest day)

Exam today so no training

Monday Jun 13, 2016 #

Spinning 30:00 [2]

Squeezing in a spin sesh between study seshs

Strength/Conditioning 1:00:02 [2]

Running warm up/down (Warm down) 4:00 [1] 0.8 km (5:00 / km) +10m 4:42 / km
shoes: Saucony Guide 8v2

Sunday Jun 12, 2016 #

Orienteering race (AOS Waiu-krap-u) 48:30 [4] *** 6.8 km (7:08 / km) +170m 6:20 / km
shoes: Icebug Acceleritas4 (no2)

Had low expectations for this event and was not disappointed. Map was still horrifically out of date and a few of the control placements were predictably bad/wrong. Physically I did okish, not really pushing the maximum still but hard to have motivation to bother on a map/event as rubbish as this one. To top of the day, the map scale was wrong so the courses which were already quite short turned out to be even shorter than those advertised :/

Running warm up/down 21:00 [1] 3.7 km (5:41 / km) +60m 5:15 / km
shoes: Icebug Acceleritas4 (no2)

Warm up + warm down to the beach to have a look

Saturday Jun 11, 2016 #

9 AM

Orienteering (Chill Compass Training) 1:22:52 [2] ***** 9.1 km (9:06 / km) +214m 8:09 / km
shoes: Icebug Acceleritas4 (no2)

Chill compass exercise in Riverhead. Aim of session was pretty simply to build some confidence on my compass in crappy terrain. Secondary aim was to build micro-routechoice skills while maintaining a steady compass. Session went alright, my compass certainly needed some work. Got distracted in the second part having a look at a (beautiful) new area of forest which I mapped using karttapullatin and had a little look around afterwards. Including warm down.

Running warm up/down 8:27 [1] 1.4 km (6:02 / km) +40m 5:17 / km
shoes: Icebug Acceleritas4 (no2)

4 PM

Orienteering race (Winter Sprint Ellerslie) 14:46 [4] ** 3.62 km (4:05 / km) +40m 3:52 / km
shoes: Saucony Guide 8v2

Running at 90%, started chill and sat at a comfortable pace. Clean sprint, but not hard to do when the areas easy, pity the map was so out of date/big scale as the area had some potential.

Running warm up/down 18:56 [1] 3.5 km (5:25 / km) +60m 4:59 / km
shoes: Saucony Guide 8v2

Friday Jun 10, 2016 #

Running warm up/down (Getting moving) 10:00 [1] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: Saucony Guide 8v2

Too much sitting around studying so I did some extra warmup.

Strength/Conditioning 1:05:00 [2]

Not so painful tonight but still a solid session.

Thursday Jun 9, 2016 #

Note
(rest day)

Probably a good thing I decided to rest/study and not train, feeling a little fatigued this week but still super pumped, just trying to apply the brakes a little and avoid injury.

Wednesday Jun 8, 2016 #

Running warm up/down 19:25 [1] 3.6 km (5:24 / km) +50m 5:03 / km
shoes: Saucony Guide 8v2

Running intervals (Track sesh) 21:16 [5] 6.0 km (3:33 / km)
shoes: Saucony Guide 8v2

6x1km at threshold with every second rep 10s faster than threshold. Times were 3:27 (whoops!) 3:28, 3:39, 3:30, 3:41, 3:31. My coach nearly murdered me after the first one - it felt so easy at the time I didn't notice my time being so quick! By the end of the session I was definitely feeling both the too fast effort at the start and a tough long weekend just gone of races...

Strength/Conditioning (Pain) 1:00:00 [2]

Very painful after a hard track session and a hard race weekend which I didn't adequately recover from I'd guess..

Tuesday Jun 7, 2016 #

Note
(rest day)

Allowing time to recover fully/study

Monday Jun 6, 2016 #

Orienteering race (QB 2016 Multi) 52:52 [4] ***** 8.1 km (6:32 / km) +80m 6:13 / km
shoes: Icebug Acceleritas4 (no2)

Not as good a race as yesterday and made a few more small errors. Was fairly consistent with pace, aggression and orienteering however and felt like I was doing all three fairly strongly (despite some errors semi-induced by the map). Managed to also go for a swim (literally catching features style) through a pond which got in my way out on the course and turned out to be not a bad route choice! Not too bad an end to a fairly successful weekend with us winning the test match against OZ (again yay!) and lots of positives to take from it.

Sunday Jun 5, 2016 #

Orienteering race (QB - Long) 1:03:02 [4] **** 9.9 km (6:22 / km) +100m 6:04 / km
shoes: Icebug Acceleritas4 (no2)

M20(e) 2nd. Good run, better than yesterday as I was fully in control the whole day. Feeling about 90% so not going at full throttle (frothel). Caught Aston early, dropped him straight away but then a few hesitations/small errors later (50s over 3 controls) he caught me back up. Ran together and pushed out a few legs before dropping him again on a better control entry/following routechoice. Tommy caught me before I dropped him on a better route and then he caught and past me in the last loop - not a bad performance both physically and mentally all-up and good for my confidence.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Icebug Acceleritas4 (no2)

Saturday Jun 4, 2016 #

Orienteering race (QB 2016 Middle) 34:58 [4] ***** 5.3 km (6:36 / km) +20m 6:29 / km
shoes: Icebug Acceleritas4 (no2)

Made two big mistakes losing 5mins, one rc mistake costing 1.30 and a few small mistakes. Lots of good orienteering but a few bad parts to work on, feeling pumped for some more practice this weekend.

Thursday Jun 2, 2016 #

Road Cycle (Casual Cycle) 2:33:17 [2] 65.0 km (25.4 kph) +961m

Beautiful day so decided to go for a nice long cycle right round Riverhead Forest to enjoy the views. Unfortunately no one told me that the end of Ararimu Valley Road was gravel so I had to get off and 'jog' a few kms. Was planning on taking a few photos of some of the coolest views but unfortunately my phone ran out of battery so only got a few of the city looking crystal clear.

Running (Grunting with bike) 18:00 [2] 2.8 km (6:26 / km) +100m 5:27 / km

Urgh why wasn't this gravel section on the map??

Wednesday Jun 1, 2016 #

Note

No training today - rest day to keep everything nice and chill for the weekend. Have decided to take a rest week this week as I'm feeling a little tired and sore - I want to be fresh for the weekend and the month(s) ahead.

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