Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 31 days ending May 31, 2016:

	activity	#	time	miles		km		+m
	Running	19	13:27:48	97.43	(8:17)	156.8	(5:09)	3495
	Strength/Conditioning	12	11:48:00
	Orienteering	6	6:57:01	34.55	(12:04)	55.6	(7:30)	1832
	Spinning	3	2:25:02	18.02		29.0
	Road Cycle	1	44:57	11.81	(15.8/h)	19.0	(25.4/h)	316
	Total	29	35:22:48	161.81		260.4		5643
averages - weight:61kg

1:52

0:00

» now

Tuesday May 31, 2016 #

Running (Easy Recovery) 41:22 [1] 8.0 km (5:10 / km) +167m 4:41 / km
shoes: Saucony Guide 8v2

Chill run easing out some of the remaining muscle soreness. Calfs still feeling a tad raw and my footarch reminded me that I ran the xterra in unsupported shoes but mostly felt good.

Monday May 30, 2016 #

Spinning (Ease out on spin bike) 1:00:02 [2] 29.0 km (29.0 kph)

Hopped on one of the uni spin bikes and did a relaxed recovery session, 4x30 (30), 2x5min, 2x4min, 2x3min, 2x2min, 2x1min (1min). First 3 lots at 105rpm then 110 and 115 for last lots. Decent warm down at end, legs feeling quite nice now which is good.

Sunday May 29, 2016 #

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Icebug Acceleritas4 (no2)

Running race (X-terra Trail Race) 1:46:04 [5] 20.9 km (5:04 / km) +603m 4:26 / km
shoes: Icebug Acceleritas4 (no2)

Xterra Riverhead - 2nd overall super long and first M20.
My first ever trail race woo! Started pretty poor on the first 4km and first hills, my legs just weren't working properly and felt asleep and I dropped back to 4th place. Slowly got better as the race progressed though and I clawed back as best I could. Shot past one guy in the last few kms of twisty single track and beat him to 2nd by a minute or two - really pushed through the last section and gained plenty of time. Never saw the leader after the start and was 50 seconds down on him in the preliminary results. Really suprised how much of the course was on singletrack compared to the past, probably almost double and it wasn't on the course maps so quite a shock when I got there!

Saturday May 28, 2016 #

Running warm up/down 31:20 [1] 5.1 km (6:09 / km) +100m 5:36 / km
shoes: Saucony Guide 8v2

Casual warm/up/down

Orienteering (Oxygen debt sprint traini) 15:56 [5] ** 3.6 km (4:26 / km) +100m 3:53 / km
shoes: Saucony Guide 8v2

Idea was to do a drill than run a hill sprint at max effort and then run a flat punching grid as fast as possible. About 1 min so short distances, 8 reps. Followed by a 1.4km micro-sprint course run in fatigue at ~10km effort. Complicated session but practicing some small techniques so not a bad one to do on an easier day.

Running (Drills) 25:00 [2] 2.0 km (12:30 / km)
shoes: Saucony Guide 8v2

Doing some drills with the collective, mostly did my own drills from athletics as best as I could remember them.

Friday May 27, 2016 #

Strength/Conditioning (Shortened session) 1:00:00 [2]

1 less rep of one exercise to keep my calfs chill for the race on Sunday

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

Thursday May 26, 2016 #

Running warm up/down (Warmup/Long warmdown) 30:46 [1] 6.3 km (4:53 / km) +101m 4:31 / km
shoes: Saucony Guide 8v2

Running hills (Hill Reps) 35:17 [4] 7.1 km (4:58 / km) +365m 3:57 / km
shoes: Saucony Guide 8v2

Planned for just 3 reps although felt like doing a few more (cutting back a little for Xterra on Sunday). Times were 8:26, 8:22, 8:05, first ones were a tad too easy, last one was about right.

Wednesday May 25, 2016 #

Running warm up/down 20:08 [1] 4.1 km (4:55 / km) +40m 4:41 / km
shoes: Saucony Guide 8v2

Running intervals (Track Session) 16:43 [4] 4.8 km (3:29 / km)
shoes: Saucony Guide 8v2

3* Miles at threshold pace, times were 5:37, 5:36, 5:40. Felt fitter and stronger, running again at a higher pace then expected. Very wet session, warm-up and first mile was in the middle of a thunderstorm right overhead, track was soaked and flooded!

Strength/Conditioning 1:02:00 [2]

Enjoying the dryness and warmth of the gym :)

Tuesday May 24, 2016 #

Running (Easy effort) 1:00:23 [1] 11.3 km (5:21 / km) +228m 4:51 / km
shoes: Saucony Guide 8v2

Spotted a freshly mowed 'path' on a hill above Long Bay and followed it for a while only to run into the mower and the guy driving it who proceeding to scream at me about trespassing or something... suffice to say I didn't stick around.

Monday May 23, 2016 #

Spinning 45:00 [1]

Any more rain on mondays and ill implode

Strength/Conditioning 1:02:00 [2]
shoes: Saucony Guide 8v2

Sunday May 22, 2016 #

Orienteering (Rogaine/Long run) 1:52:10 [3] *** 10.9 km (10:17 / km) +630m 7:59 / km
shoes: Icebug Spirit 5 OLX

Ran the 3hr rogaine out at Kawakawa bay for my long run. Pretty steep, choose a decent route I think without too much unnecessary climb, was more focused on enjoying the views though, not racing it. Still managed to get them all in under 2 hours and beat Gene and Jonty by a few minutes. Felt quite strong on the runnable hills.

Saturday May 21, 2016 #

Running intervals (Trail Fartlek) 33:01 [4] 6.2 km (5:20 / km) +260m 4:24 / km
shoes: Icebug Acceleritas4 (no2)

5*5min @ 10km (~36min) pace with 2min steady inbetween (same as last week). Ran it on slightly different trails though, lots of fun in the clay although it got super slippery towards the end of the last effort. More ups this week and more slippery made it a solid session.

Running warm up/down 28:28 [1] 5.2 km (5:28 / km) +70m 5:08 / km
shoes: Icebug Acceleritas4 (no2)

6min warmup and long warmdown. Decided to bring one of the automatically generated maps of a little area at the end of my run. Was so awesome, open but still vague, probably one of the nicest bits of forest I've ever run in! Unfortunately it was a tiny (350m by 800m) area on the edge of the forest surrounded by felling :(

Friday May 20, 2016 #

Strength/Conditioning 1:05:00 [2]

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
weight:61kg

Thursday May 19, 2016 #

Running warm up/down 13:00 [1] 2.2 km (5:55 / km) +30m 5:32 / km
shoes: Saucony Guide 8v2

Running hills (Hill Reps) 50:41 [4] 10.0 km (5:04 / km) +495m 4:04 / km
shoes: Saucony Guide 8v2

Back at mt eden again, really good solid session, felt good and fast. Times were 8:14, 8:27, 8:18, 8:23. Took a shorter route down so inbetweens were shorter than normal too.

Wednesday May 18, 2016 #

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

Warm up with Cam T and warm down

Running intervals (Shorter Speedier session) 9:13 [4] 3.0 km (3:04 / km)
shoes: Saucony Guide 8v2

Bit disappointed with the session tonight, was only 4*600m and 3*200m so half of last weeks. Think this was meant to be a lighter week or something not sure but I felt like doing something brutal like 3*mile/400m not a sprinty session (maybe next week). 600m aiming for 3km pace (80s laps), 200m aiming for 33-35ish so not quite full sprinting form. Times were 1:55, 1:55, 1:55, 1:54 for the 600s and 31, 31, 32 for the 200m which was satisfying at least.

Strength/Conditioning 1:02:00 [2]

Full session

Tuesday May 17, 2016 #

Note

TEST (last one until exams :D )

Monday May 16, 2016 #

Spinning (boring spin) 40:00 [1]

wasnt keen on cycling in a thunderstorm..

Strength/Conditioning 1:02:00 [2]

Pushing through the reps quicker despite some step ups, probably helped that there was an Olympian in the gym training next to me...

Sunday May 15, 2016 #

Orienteering (Rogaine 2) 1:27:00 [3] 10.8 km (8:03 / km) +419m 6:45 / km
shoes: Icebug Spirit 5 OLX

Pretty pedestrian feeling effort - ran the first 1/3 and last 1/3 at a decent pace but felt fairly rubbish in the middle 1/3 - a bit dehydrated maybe and just some residual fatigue from yesterday. Not sure about the route planning skills too - realised afterwards with a little tweaking I could have got two more points in the same amount of time probably, oh well.

Saturday May 14, 2016 #

Running warm up/down 27:31 [1] 5.2 km (5:18 / km) +130m 4:42 / km
shoes: Icebug Acceleritas4 (no2)

Longer warm up/down

Running intervals (Trail Fartlek) 33:13 [4] 7.1 km (4:41 / km) +230m 4:02 / km
shoes: Icebug Acceleritas4 (no2)

5*5min @10km effort (~36 minute effort) with 2min easy in between. Ran in Riverhead on some new tracks I discovered the other week. Was pretty nice, interesting that the tracks already getting pretty slippy and muddy despite only having had a little rain in the last few months.

C • ha 2

Friday May 13, 2016 #

Strength/Conditioning 1:05:00 [2]

gym sesh getting loonger

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

Thursday May 12, 2016 #

Note

Another test today - and another training session missed :( next weeks one is on Tuesday so shouldn't miss the important sessions next week but man late uni tests are so frustrating

Wednesday May 11, 2016 #

Running warm up/down 17:00 [1] 3.1 km (5:29 / km) +50m 5:04 / km
shoes: Saucony Guide 8v2

Running intervals (Track Session) 22:49 [4] 6.4 km (3:34 / km)
shoes: Saucony Guide 8v2

Tough session, 6*1km @10km pace (target: 3:40s) with short (maybe 30s) steady inbetween, no rests. Times were 3:38, 3:40, 3:36, 3:39, 3:36, 3:34. Followed by small rest and then 4*100m all 15 seconds.

Strength/Conditioning 50:00 [2]

Slightly shorter gym session as the track session was longer and more physical than normal and I didn't have enough time for more sets.

Tuesday May 10, 2016 #

Running (easy recovery) 43:04 [1] 7.6 km (5:40 / km) +131m 5:13 / km
shoes: Saucony Guide 8v2

Monday May 9, 2016 #

Road Cycle (45 min recovery) 44:57 [2] 19.0 km (25.4 kph) +316m

felt nice, was more powerful coming back with pr on most segments, think ive gotten stronger last few weeks :)

Strength/Conditioning 55:00 [2]

Feeling the #gainz

Sunday May 8, 2016 #

Orienteering race (AK champs long) 1:21:00 [3] 12.9 km (6:17 / km) +60m 6:08 / km
shoes: Icebug Acceleritas4 (no2)

Disappointing race, started off a tad slow and really unfocused and then made two dumb mistakes in the coast losing ~8 mins in the first 4 controls of the course. Didn't really start accelerating to the second half of the course and even then didn't have the best pace with too many small mistakes and not much flow. At least my footarch survived :)

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

Saturday May 7, 2016 #

Orienteering race (AK Middle Champs) 30:38 [4] **** 4.1 km (7:28 / km) +130m 6:27 / km
shoes: Icebug Acceleritas4 (no2)

Mentally felt very strong at the start and pushed through the first half of the course well with no mistakes. Second half however I felt a bit of a twinge in my foot-arch and slowed down a little, didnt really push. Made one mistake where I was on an unmapped track, lost focus and didn't really understand the map losing ~1 minute. Unfortunately while I was in second place on the second to last control, 30 seconds over 3rd, the last (and easiest control) was put in the wrong place costing me 2mins and dropping me down to 4th. :( Was pretty disappointing after running my strongest race since nationals middle to that point.

Running warm up/down 4:00 [1] 0.7 km (5:43 / km) +30m 4:42 / km
shoes: Icebug Acceleritas4 (no2)

Friday May 6, 2016 #

Strength/Conditioning 55:00 [2]

Thursday May 5, 2016 #

Running intervals (Hill Reps) 56:16 [4] 11.1 km (5:04 / km) +295m 4:28 / km
shoes: Saucony Guide 8v2

Couldn't make it to mt eden so used a hill near my place instead. The reps were shorter unfortunately and mixed steep bits and flatter bits rather than the normal steady gradient. My focus was on accelerating therefore out of the steep parts while maintaining a threshold kind of effort, felt like good training for JWOC sprint. Times were 5:53, 6:04, 6:01, 6:06 for 1.3km/70m reps.

Wednesday May 4, 2016 #

Strength/Conditioning 55:00 [2]

Tuesday May 3, 2016 #

Running (Recovery) 52:29 [1] 9.4 km (5:35 / km) +120m 5:15 / km
shoes: Saucony Guide 8v2

Was cautious to go at minimum pace and focus on keeping loose and relaxed - thinking about my arms and relaxing my shoulders. Felt nicer then the weekend however can't help but feel some sort of lingering effect from HP camp whether it is fatigue or what. Am building into the training slowly this week anyway because I have too much uni work really to fit it all in!

Monday May 2, 2016 #

Strength/Conditioning 55:00 [2]

Sunday May 1, 2016 #

Orienteering race (Rogaine 1) 1:30:17 [4] ** 13.3 km (6:47 / km) +493m 5:44 / km
shoes: Icebug Acceleritas4 (no2)

Rushed the planning for this rogaine and didn't pick a very optimum route. Got caught out in one place by the mapping too and was slightly late (by 17 seconds). Didn't push it but my foot arch felt stronger and my achilles didn't give me grief so hopefully no major damage was done.

« Earlier | Later »