Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m
Orienteering	11	11:10:53	57.6	(11:39)	92.7	(7:14)	2565
Running	16	7:03:33	55.48	(7:38)	89.28	(4:45)	1539
Strength/Conditioning	6	5:05:00
Road Cycle	2	1:09:03	17.34	(15.1/h)	27.9	(24.2/h)	445
Spinning	1	30:00
Total	28	24:58:29	130.41		209.88		4549

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Thursday Mar 31, 2016 #

3 AM

Road Cycle ('Commute' to sprint) 24:03 [1] 8.9 km (22.2 kph) +125m

Crawling through rush hour school traffic and roadworks to sprint. Exciting for my first run post nationals...

4 AM

Orienteering (AKSS sprint Kristin) 10:58 [4] ** 2.7 km (4:04 / km) +5m 4:01 / km
shoes: Saucony Guide 8v2

Threshold effort run of the school sprint at Kristin, was nice to get back out on a school sprint map even if it was dead easy, felt very in control however.

6 AM

Running (Shoe Science '6'km) 25:24 [3] 5.8 km (4:23 / km) +75m 4:07 / km
shoes: Saucony Guide 8v2

Catching up with the shoe science crowd, ran 2x 5min efforts at threshold and 2x 1min efforts and upper threshold effort then cruised the rest of the run as a casual warmdown

Monday Mar 28, 2016 #

Orienteering race (Nationals Relay) 28:53 [5] *** 6.2 km (4:40 / km) +30m 4:33 / km
shoes: Icebug Acceleritas4 (no2)

Nationals Relay, Mixed Long leg 3, 2nd +1.33 (out in 1st -1.09)
Disappointing race, made a 1.00 mistake on no1 and Chris caught me. Ran together but small areas kept costing me chances to break away possibly until before the spectator a better route choice gained me 10 precious seconds. However through the last loop through the green I choose a different route choice on a leg and lost Chris before making a mistake and losing any chance of a recovery. Was still fun and exciting running with yesterdays m21e long champion and keeping with the pace ;)

Orienteering warm up/down 6:00 [1] 1.2 km (5:00 / km)
shoes: Icebug Acceleritas4 (no2)

Sunday Mar 27, 2016 #

Orienteering race (Nationals Long) 1:16:16 [5] ***** 8.0 km (9:32 / km) +370m 7:45 / km
shoes: Icebug Acceleritas4 (no2)

Nationals Long M20, 7th +14.41
Disappointing race (bound to come after the first two). Made quite a few mistakes losing considerable time. Small loses on every leg also added up, think there was some mental and physical fatigue though as I wasn't performing especially well in either department. Day made worse by a smashed compass on the course which maybe contributed to a mistake but no excuses, I was shit today. Still did enough to beat Scott and cement a possible place in the JWOC team :)

Orienteering warm up/down 10:00 [1] 1.7 km (5:53 / km) +30m 5:24 / km

Saturday Mar 26, 2016 #

Orienteering race (Nationals Middle) 23:46 [5] ***** 3.0 km (7:55 / km) +50m 7:19 / km
shoes: Icebug Acceleritas4 (no2)

Nationals Middle M20, 4th, +0.24
Very tough green map (entirely medium or fight!) made it unusual terrain. Quite vague also made compass important and constant map contact. Felt I had a very good and consistent race, lost about 2.00 all up which is satisfying on a tough map like this. Was in second until one of the last long legs where I lost up to 1.00 picking a shit line through fight (probably my only compliant was this leg which had a small element of luck). Pretty happy overall in my historically weakest discipline.:)

Orienteering warm up/down 6:00 [1] 0.7 km (8:34 / km) +20m 7:30 / km
shoes: Icebug Acceleritas4 (no2)

Friday Mar 25, 2016 #

Event: NZ Orienteering Champs

Running warm up/down 6:00 [1] 1.2 km (5:00 / km)
shoes: Saucony Guide 8v2

Orienteering race (3.2) 15:03 [5] *** 3.2 km (4:42 / km) +60m 4:18 / km
shoes: Saucony Guide 8v2

4th Nationals Sprint.
Good orienteering mostly, a few seconds lost here and there mainly from small hesitations. Unfortunately physically I started hard and well and then didn't push on hard enough after the hill and steadily lost time in the last 1/3 of the course (up to 30 seconds maybe).

Wednesday Mar 23, 2016 #

Running (6*110m strides + w u/d) 19:48 [2] 3.1 km (6:23 / km) +60m 5:49 / km

Final session before nationals, just some strides. First 4 were into the wind and I wasn't really 'striding' out so last 2 I did the other way making sure to not overstride. Warm up/down was super chill, feeling really good for nationals.

Tuesday Mar 22, 2016 #

Running tempo (20min Tempo) 20:06 [4] 5.2 km (3:52 / km) +32m 3:45 / km
shoes: Saucony Guide 8v2

20 min tempo run, same route as session pre jwoc trials. Felt nice and strong, had a headwind the whole way yet ran faster then last time for the same effort. Definitely feeling confident physically leading into nationals and have been working nicely on the mental sides, just got to pull it all together now.

Running warm up/down 25:16 [1] 5.0 km (5:03 / km) +100m 4:36 / km
shoes: Saucony Guide 8v2

Warm up + extended warm down

Monday Mar 21, 2016 #

Running (Easy 30) 31:58 [1] 6.1 km (5:14 / km) +121m 4:46 / km
shoes: Saucony Guide 8v2

Repaired watch + new shoes = happiness! :D unfortunately my watch seems to be slightly less accurate now :'( Did a very easy 30mins trying to ease out my legs after the weekend while minimising the impact on my body in preparation for nationals.

Sunday Mar 20, 2016 #

Orienteering (Coaching Weekend day 2) 1:20:00 [1] 8.0 km (10:00 / km) +350m 8:12 / km
shoes: Icebug Acceleritas4 (no2)

Saturday Mar 19, 2016 #

Orienteering (Coaching Weekend day 1) 2:30:00 [2] 16.0 km (9:23 / km) +500m 8:06 / km
shoes: Icebug Acceleritas4 (no2)

Putting out controls and then doing some coaching

Orienteering (Night Training) 50:00 [3] ***** 6.0 km (8:20 / km) +200m 7:09 / km
shoes: Icebug Acceleritas4 (no2)

Very tough night training at slater, wish my watch was charged so I could see how much I screwed up.

Friday Mar 18, 2016 #

Strength/Conditioning 50:00 [2]

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

Wednesday Mar 16, 2016 #

Running intervals (Partial Session) 11:42 [4] 3.6 km (3:15 / km)
shoes: Flats

Meant to be 4* 800m/400m with the 400m run at 10 sec higher pace (near max), however only did three as I felt unusually fatigued, coach reckoned that it was possibly due to a lack of sleep in the weekend translating through the week. Gonna take tomorrow off and let the body recover. Times were 2:41, 1:12, 2:43, 1:14, 2:41, 1:11

Strength/Conditioning 50:00 [2]

Running warm up/down (Extended warm up/down) 18:00 [1] 3.5 km (5:09 / km) +50m 4:48 / km
shoes: Flats

One of the guys lead the group on a bit of an adventure warm-up along some tracks next to the track no-one knew existed.

Tuesday Mar 15, 2016 #

Orienteering (Easy pace o + run) 50:00 [1] * 10.0 km (5:00 / km) +150m 4:39 / km
shoes: Saucony Guide 8

Ran first 20 or so controls of the summer series then ditched the course and went for a run up mt mangere out of curiosity, was surprisingly impressive with a massive crater.

Monday Mar 14, 2016 #

Road Cycle 45:00 [2] 19.0 km (25.3 kph) +320m

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Saucony Guide 8

Strength/Conditioning 50:00 [2]

Sunday Mar 13, 2016 #

12 AM

Orienteering race (Katoa Po) 31:19 [4] *** 6.1 km (5:08 / km) +200m 4:25 / km
shoes: Icebug Acceleritas4 (no2)

Another katoa po win! Ran 5th leg and smashed out a 13 minute lead which was satisfying. Wasn't being aggresive enough though and maybe would have pushed a lot harder in the day, physically however the terrain suited me well.

1 AM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km) +20m 5:43 / km
shoes: Icebug Acceleritas4 (no2)

Friday Mar 11, 2016 #

Strength/Conditioning 50:00 [2]

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Saucony Guide 8

Thursday Mar 10, 2016 #

Running intervals (Threshold hill reps) 57:06 [4] 11.7 km (4:53 / km) +511m 4:00 / km
shoes: Saucony Guide 8

Tougher than normal running at upper threshold with Matt there today. Times were 8:12, 8:12, 8:05, 8:00.

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

Wednesday Mar 9, 2016 #

Running intervals (Track Session) 20:13 [4] 6.0 km (3:22 / km)
shoes: Saucony Guide 8

Threshold miles interspaced by 2*200m, times were 5:40, 5:42, 5:40 for the miles and 33,33,32,32,30,31 for the 200m.

Strength/Conditioning 55:00 [2]

Tuesday Mar 8, 2016 #

Running (easy 40) 42:00 [1] 8.88 km (4:44 / km) +210m 4:14 / km
shoes: Saucony Guide 8

Monday Mar 7, 2016 #

Spinning (Easy 30) 30:00 [1]

Easy spin session, legs were quite stiff and sore but felt better afterwards.

Strength/Conditioning 50:00 [2]

Aaand back into normal training again! :D

Sunday Mar 6, 2016 #

Orienteering race (JWOC Trial Long) 1:24:12 [5] **** 13.8 km (6:06 / km) +400m 5:20 / km
shoes: Icebug Acceleritas4 (no2)

Long was a little more open and easier to run with a mega 3km (straight line!) leg which I attacked really hard and was 4th on. Unfortunately made some mistakes in the gullys again, partially caused by an out of date map and more frustratingly, controls purposely hidden behind bushes etc (one control I passed 30cm away from and didn't even see) :( Was 6th but could have easily been 4th without the hidden control, still done enough to be in contention for the team going into nationals. Need to work a bit on understanding strange terrain features and lifting my confidence a tad.

Saturday Mar 5, 2016 #

Orienteering race (JWOC Trial Middle) 48:26 [4] ***** 6.1 km (7:56 / km) +200m 6:49 / km
shoes: Icebug Acceleritas4 (no2)

Alright race, lots of mistakes but the terrain was slightly unusual and everyone lost time. Unfortunately I lost 4 minutes in a section where my map smudged badly and was unreadable (I had to wait for and follow Devon to a couple of controls it was so bad) which was really disappointing. 7th but should have been more like 4th/5th

Thursday Mar 3, 2016 #

Running warm up/down 15:00 [1] 3.0 km (5:00 / km) +40m 4:41 / km
shoes: Saucony Guide 8

Running (Strides) 10:00 [2] 1.2 km (8:20 / km)
shoes: Saucony Guide 8

6*100m strides - small turnovers before the weekend

Wednesday Mar 2, 2016 #

Running warm up/down 27:00 [1] 5.5 km (4:55 / km) +100m 4:30 / km
shoes: Saucony Guide 8

Running tempo (Lower end effort tempo) 20:00 [3] 5.1 km (3:55 / km) +20m 3:51 / km
shoes: Saucony Guide 8

20 mins uptempo run at a pace which made me breathe but didn't feel hard. Mostly flat and downhill with 50% trail and beach to be nice and easy on the legs.

Tuesday Mar 1, 2016 #

Running (Easy 40) 40:00 [1] 8.2 km (4:53 / km) +200m 4:21 / km
shoes: Saucony Guide 8

Watch still hasnt been fixed so just a guess really. Took two days off to give my body a rest leading into a busy month and to recover from my cold completely.

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