Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 30 days ending Nov 30, 2016:

activity	#	time	miles		km		+m
Strength/Conditioning	12	13:31:26
Running	21	11:08:24	79.72	(8:23)	128.3	(5:13)	2316
Orienteering	6	6:38:34	36.97	(10:47)	59.5	(6:42)	1151
Road Cycle	3	2:55:54	43.81	(14.9/h)	70.5	(24.0/h)	1186
Drills/Strides	5	2:40:00
Spinning	1	30:00
Total	27	37:24:18	160.5		258.3		4653

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Wednesday Nov 30, 2016 #

Running warm up/down 24:00 [1] 4.7 km (5:06 / km) +50m 4:51 / km
shoes: Saucony Guide 8v2

Running intervals (Track) 25:46 [4] 7.2 km (3:35 / km)
ahr:167 max:190 shoes: Saucony Type A6

My longest track session ever, 6*1200 with 75sec rests. Times were 4:18, 4:22, 4:18, 4:18, 4:16, 4:14. Target was 4:20ish for threshold pace, felt easy and my hr stayed quite low except for the last rep.

Strength/Conditioning 1:05:00 [2]

Drills/Strides 10:00 [1]

Tuesday Nov 29, 2016 #

Running (Easy 55) 54:18 [1] 10.2 km (5:19 / km) +196m 4:51 / km
ahr:151 max:173 shoes: Saucony Guide 8v2

Monday Nov 28, 2016 #

Road Cycle (In a gale) 1:08:25 [2] 26.9 km (23.6 kph) +436m

Tough first half into the wind and then had some hairy moments nearly getting blown off the road/my bike coming back. Got some prs on segments coming back though :)

Running warm up/down 6:00 [1] 1.1 km (5:27 / km) +40m 4:37 / km
shoes: Flats

Strength/Conditioning 1:13:00 [2]

Sunday Nov 27, 2016 #

Orienteering (World Masters test run) 56:00 [3] ***** 7.8 km (7:11 / km) +200m 6:22 / km
ahr:160 max:185 shoes: Icebug Acceleritas5

Long qual 2. Cool area, some disappointing things with the map.

Running warm up/down 25:00 [1] 5.0 km (5:00 / km) +20m 4:54 / km
shoes: Icebug Acceleritas5

Saturday Nov 26, 2016 #

Orienteering (World Masters 2017 test r) 48:09 [3] **** 7.9 km (6:06 / km) +50m 5:54 / km
ahr:169 max:190 shoes: Icebug Acceleritas5

Test running one of the courses

Friday Nov 25, 2016 #

Strength/Conditioning (Gym) 1:10:00 [2]

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Flats

Thursday Nov 24, 2016 #

Drills/Strides (Technique) 2:00:00 [1]

With Pete Pfitzinger watching on just to add a little pressure... :o

Wednesday Nov 23, 2016 #

Running intervals (Speeeed) 9:32 [4] 3.2 km (2:59 / km)
ahr:154 max:185 shoes: Saucony Type A6

Speed session tonight, all reps at rep pace (75s my coach said, was too slow for me!). 800/800,400/400,200/200,200/200 *2. Times were 2:31, 1:13, 33, 34; 2:27, 1:11, 32, 31. Realised after the first block I was taking things to easy so ramped up the pace in the second set, could have done both harder probably but oh well. Was very, very very hot.

Running ((inbetween 'jogs')) 20:00 [1] 2.9 km (6:54 / km)
ahr:150 max:170 shoes: Saucony Type A6

Running warm up/down 16:00 [1] 3.0 km (5:20 / km) +30m 5:05 / km
shoes: Saucony Guide 8v2

Drills/Strides 10:00 [1]
shoes: Saucony Type A6

Strength/Conditioning 1:00:26 [2]

Did a few less reps cos I was getting tired in the heat.

Tuesday Nov 22, 2016 #

Running (easy hour) 1:00:02 [1] 10.8 km (5:34 / km) +95m 5:19 / km
ahr:146 max:178 shoes: Saucony Guide 8v2

Jogged part of the summernav, ditched and ran around some random area and found some nice views and the sea. Felt great

Monday Nov 21, 2016 #

Road Cycle 1:02:00 [2] 24.5 km (23.7 kph) +432m
ahr:146 max:175

Felt like going a little longer cos it was a nice day. Tired from the weekend to begin with but got into it in the second half of the ride more.

Running warm up/down 7:00 [1] 1.2 km (5:50 / km) +20m 5:23 / km
shoes: Saucony Guide 8v2

Strength/Conditioning 1:05:00 [2]

Felt a bit tired by this sesh but got it done quick still

Sunday Nov 20, 2016 #

Orienteering long (Coastal bash long run) 1:49:13 [2] **** 16.3 km (6:42 / km) +100m 6:30 / km
ahr:156 max:193 shoes: Icebug Spirit 5 OLX

45 minutes along the dunes, 30 minutes orienteering on telephone track, 35 back through the forest

Saturday Nov 19, 2016 #

Orienteering intervals (Fartlek - o and trail) 1:07:19 [4] ***** 10.1 km (6:40 / km) +230m 5:59 / km
ahr:147 max:192 shoes: Icebug Acceleritas5

Riverhead!
Fartlek session with every interval alternating between orienteering (terrain) and trail/gravel. 2* 5,4,3,2,1 with rests being half the interval rounded down, 2min in between sets. Fun and tricky orienteering, was a little timid through some of the vegetation though.

Friday Nov 18, 2016 #

Running 6:00 [1] 1.1 km (5:27 / km) +30m 4:48 / km
shoes: Saucony Guide 8v2

Strength/Conditioning 1:12:00 [2]

And that completes a full week of training, aside from not a full long run on sunday.

Thursday Nov 17, 2016 #

Running warm up/down 23:00 [2] 4.6 km (5:00 / km) +80m 4:36 / km
shoes: Saucony Guide 8v2

In a bit of a hurry to get back to make a deadline.

Running hills (Mt eden) 48:58 [5] 9.8 km (5:00 / km) +491m 4:00 / km
ahr:164 max:191 shoes: Saucony Guide 8v2

Full mt eden this week, full pain. Times were 8:20, 8:30, 8:34, 8:22. Feeling so controlled going up and aggressive good signs. Unfortunately a little niggly in the legs so hopefully its nothing cos that would be the worst worst most miserable thing that could happen to me right now.

Wednesday Nov 16, 2016 #

Running warm up/down 23:00 [1] 4.4 km (5:14 / km) +60m 4:54 / km
shoes: Saucony Guide 8v2

Drills/Strides 10:00 [1]
shoes: Icebug Acceleritas5

Running intervals 21:56 [5] 6.0 km (3:39 / km)
ahr:171 max:191 shoes: Saucony Type A6

4* mile, the favourite session of my coaches and one to test my speed endurance. Targeting 5:50, with 75s rests, times were 5:48, 5:50, 5:54. 3rd one was a bit slow so coaches said just do an 800. But I decided nope and did a 1200m instead in 4:24, right on target (should have done a full mile but oh well). Finally track is starting to come on again it feels.

Strength/Conditioning 1:04:00 [2]

C • Congratulations for updatin... 2

Tuesday Nov 15, 2016 #

Running (Easy 45) 44:21 [1] 8.5 km (5:13 / km) +171m 4:44 / km
shoes: Saucony Guide 8v2

Felt like I could have run for hours, feeling so great right now. Sadly was in a hurry to get back as I started to late (oops)

Monday Nov 14, 2016 #

Road Cycle (Flying) 45:29 [2] 19.1 km (25.2 kph) +318m
ahr:147 max:176

Felt so good, unfortunately got held up by road works 2/3rds of the way in for 5 minutes but didn't stop me from having a fast ride even in strong headwinds!

Running warm up/down 6:00 [1] 1.0 km (6:00 / km) +20m 5:27 / km
shoes: Saucony Guide 8v2

Strength/Conditioning 1:02:00 [2]

Not sure why this session seems short, maybe I was that quick through reps? cant remember now.

Sunday Nov 13, 2016 #

Orienteering (Rogaine - sort of) 1:09:07 [2] 9.5 km (7:17 / km) +380m 6:04 / km
ahr:157 max:179 shoes: Icebug Spirit 5 OLX

Wanted to go for a long run but running SI at the mtbo rogaine meant I could only go for a quick run in the middle. Casual enjoying the forest and did some O sort of getting a few random controls. Was funny to beat so many people without any sort of plan - and on foot in much less time!

Saturday Nov 12, 2016 #

Orienteering intervals (Fartlek - orienteering) 48:46 [4] *** 7.9 km (6:10 / km) +191m 5:30 / km
ahr:174 max:190 shoes: Icebug Spirit 5 OLX

Had a difficult decision to make - whether or not to do the mtbo. Decided against it as training is now back on track and run the fartlek session in terrain this time at Slater. Just a 5*5(2) plus some warm up/down.

Friday Nov 11, 2016 #

Running warm up/down 7:00 [1] 1.2 km (5:50 / km) +30m 5:11 / km
shoes: Saucony Guide 8v2

Strength/Conditioning 1:05:00 [2]

Speedy today, made a friend too.

Thursday Nov 10, 2016 #

Running 15:00 [1] 3.0 km (5:00 / km) +60m 4:33 / km
shoes: Saucony Guide 8v2

Running hills (Back to Mt eden!) 41:11 [4] 7.9 km (5:13 / km) +362m 4:14 / km
ahr:161 max:190 shoes: Saucony Guide 8v2

Back to the mountain of eden for some quadriceps building. Only 3 reps cos I was a pussy, times were 8:32, 8:48, 8:31

Wednesday Nov 9, 2016 #

Running warm up/down 20:00 [1] 3.6 km (5:33 / km) +50m 5:12 / km
shoes: Saucony Guide 8v2

Drills/Strides 10:00 [1]

Running intervals (Hunting kms) 18:20 [5] 5.0 km (3:40 / km)
ahr:172 max:195 shoes: Saucony Type A6

5*1km reps, 60s rests. Times were 3:40, 3:37, 3:39, 3:38, 3:38. My first consistent session in a very long time. Had more desire to push the intervals however target was a tad slower then what i might have done. Feeling a lack of speed endurance on the last couple but it should come quickly now!

Strength/Conditioning 1:16:00 [2]

Glad to have survived through a gym session as well, training feels well and truely back on track.

Tuesday Nov 8, 2016 #

Running (50 easy) 51:33 [2] 9.4 km (5:29 / km) +204m 4:57 / km
shoes: Saucony Guide 8v2

So about now things started to go my way, I felt energised and excited to train like never before. Longest easy run in a while and I felt fresh as anything.

Monday Nov 7, 2016 #

Spinning (Rain = spin) 30:00 [1]

Strength/Conditioning 1:08:00 [2]

Gains! (hopefully)

Running warm up/down 4:00 [1] 0.7 km (5:43 / km) +20m 5:00 / km
shoes: Saucony Guide 8v2

Saturday Nov 5, 2016 #

Running (Regrets) 40:31 [1] 3.2 km (12:40 / km) +172m 9:59 / km
shoes: Icebug Spirit 5 OLX

Tried a track on the way back from an event I was working at, ignored the closed and danger tape and very nearly fell into a river. If the almost uncrossable river at the start was ominous, the track itself clearly hadn't been used in years and was overgrown 2/3 of the climb up. Over the other side was opener and fun.. aside from the enormous patches of Onga Onga which I discovered can in fact grow in Auckland..

Friday Nov 4, 2016 #

Running warm up/down 7:00 [1] 1.3 km (5:23 / km) +20m 5:00 / km
shoes: Saucony Guide 8v2

Strength/Conditioning 1:11:00 [2]

Have a faint suspicion I didn't record a gym session either this week or next week but oh well, too late now.

Wednesday Nov 2, 2016 #

Running warm up/down 12:00 [1] 2.3 km (5:13 / km) +20m 5:00 / km
shoes: Saucony Guide 8v2

Running (Traaack) 25:56 [5] 5.0 km (5:11 / km) +75m 4:49 / km
ahr:170 max:195 shoes: Saucony Type A6

Tough session, feeling a lack of fitness/speed endurance. 5*800m, was meant to be 6 but struggled. Interspaced was 5* bounding hill reps ~8sec with very short rests. Suffice to say I was unable to complete most of the hill reps. 800 times were: 2:42 (ambitious start), 2:43 (good..), 2:48, 2:50, 2:53 (ouch!).

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