Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 30 days ending Jun 30, 2017:

activity	#	time	miles		km		+m
Orienteering	10	13:26:32	66.11	(12:12)	106.4	(7:35)	3242
Running	13	8:35:18	63.94	(8:04)	102.9	(5:00)	2167
Strength/Conditioning	3	2:28:00	2.8		4.5		80
Road Cycle	1	1:02:45	16.59	(15.9/h)	26.7	(25.5/h)	548
Spinning	1	36:00
Total	21	26:08:35	149.44		240.5		6037

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Friday Jun 30, 2017 #

Orienteering (Middle Sim) 37:06 [4] ***** 5.0 km (7:25 / km) +160m 6:24 / km

My host suggested doing another training in the 'evening' after visiting a shop. Ran a Finnish national event middle, pretty tricky terrain but I felt fairly comfortable. Moving faster in the forest made me feel a little more confident about the physical side but I still felt tired.

Orienteering (First Training in FInland) 1:35:20 [2] *** 13.9 km (6:52 / km) +104m 6:37 / km

My first orienteering in Scandaniva! Was a little cautious starting off but got into it nicely, found it quite easy actually. Forest felt quick to begin with but it is very draining - soon my HR was skyrocketing when I was trying to jog! Lots of low bushes in places, tracks are often better options. Found the light green was quite jungly and the medium green like fight. Running late will be so important in the JWOC long cos tracking made some legs a lot faster. Very windy coming back.

Thursday Jun 29, 2017 #

Running (First Run in Finland!) 40:54 [1] 7.6 km (5:23 / km) +131m 4:57 / km
shoes: Saucony Endorphin Racer

Sunday Jun 25, 2017 #

Orienteering (Long whites line) 1:36:14 [2] **** 13.0 km (7:24 / km) +220m 6:50 / km
ahr:153 max:175 shoes: Icebug Acceleritas4 (no3)

Last training before i left, sabotaged by having to put out controls in Matts ah interesting corridor

Saturday Jun 24, 2017 #

Running race (XC GP4 - Long Bay) 14:33 [4] 4.1 km (3:33 / km) +27m 3:26 / km
shoes: ASICS LD Spikes

Damn! Had a great first 2km, racing with the senior mens and only 15sec down on the leaders! Felt comfortable and smooth and then.. just fell into a mental hole I guess and lost my stride and 40 seconds on the last lap :/

Running warm up/down (Extended) 54:30 [2] 9.6 km (5:41 / km) +193m 5:10 / km
shoes: Saucony Type A6

Coach said do an extra bit of distance so ran the 100acre track and then home

Thursday Jun 22, 2017 #

Note

4/5 exams done phew! Haven't had time to train most of this week, been tough with back to back exams and content overload.. glad I'll be part time next semeseter. Racing on saturday, but I'm so mentally drained it'll be tough

Tuesday Jun 20, 2017 #

Running (easee) 47:55 [2] 9.1 km (5:16 / km) +193m 4:46 / km
ahr:139 max:174 shoes: Saucony Type A6

Getting a feel for long bay before xc race this weekend. Squeezed in between study

Monday Jun 19, 2017 #

Road Cycle 1:02:45 [2] 26.7 km (25.5 kph) +548m
ahr:142 max:163

Deep in exams, squeezed this in when I got home. No time for gym, exam today was brutal

Sunday Jun 18, 2017 #

Orienteering (Various) 34:00 [2] **** 5.8 km (5:52 / km) +216m 4:57 / km
shoes: Icebug Acceleritas4 (no3)

Put out some controls and picked up the furtherst ones. Felt so so amazing running through the forest at the end, these easier weeks are working wonders

Saturday Jun 17, 2017 #

Orienteering long (Rogaine test) 1:41:15 [2] **** 12.4 km (8:10 / km) +583m 6:37 / km
ahr:151 max:171 shoes: Icebug Acceleritas4 (no3)

Chill long jog of the course ft placement of a control. Was surprised how short it was - guess there was a lot of fast forest and the denser areas were avoidable. Too short but at least it is tricky to plan the fastest route.

Friday Jun 16, 2017 #

Strength/Conditioning 45:00 [2]

Tested using the wrist and managed to do some pulling exercises but anything where it twisted was a no no. Bit of a bummer but I won't have time for gym next week anyway with exams

Running warm up/down 18:00 [1] 3.8 km (4:44 / km) +20m 4:37 / km
shoes: Saucony Type A6

Thursday Jun 15, 2017 #

Orienteering (Sprint-tempo) 9:32 [4] ***** 2.1 km (4:32 / km) +55m 4:01 / km
shoes: Saucony Endorphin Racer

Tough tempo sprint training with some pretty hard core routechoice. I heard the finns like their artificial fences so thought I should get some practice in..
http://www.numberoneaucklanddoma.com/maps/show_map...

Orienteering (Sprintervals) 10:27 [4] ***** 2.6 km (4:01 / km) +49m 3:40 / km
shoes: Saucony Endorphin Racer

'Study thy Map' sprintervals at auckland uni. Medium to long with ~1min rests. GPS didn't like the tight buildings and really dropped out at times. Good training though, felt a little rusty but speed was promising. Bring on JWOC Sprint!
http://www.numberoneaucklanddoma.com/maps/show_map...

Running warm up/down 26:00 [1] 5.3 km (4:54 / km) +176m 4:12 / km
shoes: Saucony Endorphin Racer

Decided I really needed to do some sprint training before JWOC so skipped hills :( and fitted in a sesh at uni

Wednesday Jun 14, 2017 #

Running intervals (Fartlek) 21:45 [5] 5.4 km (4:02 / km) +70m 3:47 / km
shoes: Saucony Type A6

Different session at track. ~3min loop with some hill sprints, 100m on grass and track. Jog inbetweens slow with varying lengths of each one, true speedplay. Hard work!

Running warm up/down 22:00 [1] 3.8 km (5:47 / km) +81m 5:14 / km
shoes: Saucony Type A6

Wrist is better, will give gym a go on friday, Study is a dragg

Tuesday Jun 13, 2017 #

Running (Easy easee) 56:42 [1] 10.9 km (5:12 / km) +277m 4:37 / km
ahr:137 max:162 shoes: Saucony Type A6

Felt a little rubbish but improved as I went. Studying always is a negative influence on training - just telling myself to survive the nex 2 weeks. Wrist at least has improved thankfully

Monday Jun 12, 2017 #

Spinning 36:00 [1]

Couldnt grip a handle bar cos of my wrist so jumped on the bike and did one armed spinning.

Strength/Conditioning (Plyo circuit) 45:00 [2] 4.5 km (10:00 / km) +80m 9:11 / km
shoes: Saucony Endorphin Racer

nice mix of movements, switched gym for this as I didn't want to risk any weight

Sunday Jun 11, 2017 #

Orienteering race (Rogaine 2 - race effort) 1:27:47 [4] **** 12.8 km (6:51 / km) +513m 5:43 / km
shoes: Icebug Spirit 5 OLX

Raced this rogaine - probably should have got them all and taken a 40pt penalty but I didn't have the balls to risk it. Tripped a few times in the mud much to everyones amusement afterwards.. put my wrist down awkwardly one time though. Bit swollen now and a lack of motion is a bit worrying. Good effort otherwise and enjoyed myself, fairly clean.

Orienteering (Control pickup) 34:43 [2] **** 4.2 km (8:16 / km) +83m 7:31 / km
shoes: Icebug Spirit 5 OLX

A little longer than I wanted to do cos I ended up doing the furtherst then running back. Oh well

Saturday Jun 10, 2017 #

Orienteering (Remapping/checking sites) 1:49:53 [1] ***** 9.5 km (11:34 / km) +400m 9:33 / km
ahr:139 max:176 shoes: Icebug Spirit 5 OLX

Course looking good, somehow I'm both controller and course setter for this rogaine now.. despite initially saying I was only there to assist the setter! Sigh, at least I got most of the important vegetation remapped

C • green shite 2

Thursday Jun 8, 2017 #

Running hills (Mt eden) 33:11 [4] 7.0 km (4:44 / km) +309m 3:53 / km
shoes: Saucony Type A6

3 reps, could have done 4 but easier week. Times were 7:55, 7:58, 7:54, first time I've been all sub 8. Probably a tad above threshold again, good to see progress of times

Running warm up/down 21:30 [1] 4.5 km (4:47 / km) +70m 4:26 / km
shoes: Saucony Type A6

Keeping it a little shorter today the warm up

Wednesday Jun 7, 2017 #

Running intervals (Track) 16:51 [4] 4.8 km (3:31 / km)
shoes: Saucony Endorphin Racer

3 miles, plan was 4 until my coach remembered I had raced 3 times in the weekend! Was absolutely raring to go, ended up going a tad faster than threshold effort considering the weekend races should have gone a little slower. Times were 5:38, 5:37, 5:36 (target 5:40).

Running warm up/down (Extended) 34:00 [1] 6.5 km (5:14 / km) +135m 4:44 / km
shoes: Saucony Type A6

Feeling AA ok

Strength/Conditioning 58:00 [2]

Nearly a full sesh, felt really fresh, surprisingly considering the weekend

Tuesday Jun 6, 2017 #

Note
(rest day)

Got hit with delayed fatigue and felt a bit sick - slept in and had a very relaxed rest day.

Monday Jun 5, 2017 #

Running warm up/down (Hardly any) 9:00 [1] 1.5 km (6:00 / km) +20m 5:37 / km
shoes: Icebug Acceleritas4 (no3)

Too cold once again for proper warm down

Orienteering race (QB3 - middle M21E 2nd) 36:40 [5] ***** 5.6 km (6:33 / km) +67m 6:11 / km
shoes: Icebug Acceleritas4 (no3)

Got talked into running elites again. A good decision as I held on for second in a tricky middle which cost quite a few people. Fairly smooth and aggressive run, lost some time near the end and with a few hesitations and small errors throughout. Was hard to run fast and stay in control, but was solid enough to secure a decent placing

C • well done 2

Sunday Jun 4, 2017 #

Orienteering race (QB2 - Long M21E) 1:46:57 [4] *** 11.9 km (8:59 / km) +664m 7:02 / km
ahr:163 max:190 shoes: Icebug Spirit 5 OLX

Decided to run up to m21e, my first ever full elite distance long distance! Was freezing cold, coldest I've ever been in my life and didn't really warm up at all running. Steep as guts and physical, was happy to take 4th, 15mins down.

C • Nice 2

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +60m 6:31 / km
shoes: Icebug Spirit 5 OLX

Watch didn't like the cold so just a guess. Too cold to warm down properly

Saturday Jun 3, 2017 #

Orienteering race (QB1 - Multi day distance) 46:38 [4] **** 7.6 km (6:08 / km) +128m 5:40 / km
ahr:157 max:189 shoes: Icebug Acceleritas4 (no3)

1st M20. Hashed first control but was otherwise in control. Might have lost a bit of aggression early on as my early splits were quite slow - was racing fastest at the end.

Running warm up/down 24:00 [1] 4.2 km (5:43 / km)
shoes: Icebug Acceleritas4 (no3)

Thursday Jun 1, 2017 #

Running hills (Mt eden) 20:52 [4] 4.4 km (4:45 / km) +206m 3:51 / km
ahr:175 max:191 shoes: Saucony Type A6

Only 2 reps as racing this weekend. Felt a bit odd/stiff to begin with, probably after sitting around so much yesterday. Times were 8:09, 8:09 incredibly to the .01 of a second the same! Even more incredibly my cadence and stride length were also identical - very in control of pace!

Running warm up/down (extended) 38:35 [1] 8.4 km (4:36 / km) +199m 4:06 / km
ahr:150 max:160 shoes: Saucony Type A6

Warm up and extended warm down - sneaking in those extra km where I'm allowed :P Did 3 strides in the middle which skewed the HR, also the GPS was cooked from the grafton to the bottom of queens street so apparently I was doing 2:30s down there..

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