Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 31 days ending Jan 31, 2017:

activity	#	time	miles		km		+m
Running	16	11:27:55	72.76	(9:27)	117.1	(5:52)	2415
Strength/Conditioning	8	9:52:00
Orienteering	5	8:16:12	32.68	(15:11)	52.6	(9:26)	1193
Road Cycle	5	3:56:04	59.65	(15.2/h)	96.0	(24.4/h)	1580
Drills/Strides	2	20:00	0.93		1.5
Total	25	33:52:11	166.03		267.2		5188

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Tuesday Jan 31, 2017 #

Orienteering (Summernav) 53:08 [1] ** 11.2 km (4:45 / km) +107m 4:32 / km
ahr:158 max:174 shoes: Saucony Type A6

Focused run, tried some new ideas which worked impressively. Efficiency is getting better every week, can't wait to destroy Waikaia this weekend!

Monday Jan 30, 2017 #

Road Cycle 1:03:09 [2] 26.7 km (25.4 kph) +436m
ahr:143 max:174

Felt really good today, suspect less sleep the last few days has been stuffing with my body, got a really decent amount last night which probably helped.

Strength/Conditioning 1:20:00 [2]

Tough long session in the heat but made some crucial step ups in areas I haven't made as much progress in recently. Feeling good now for the races next weekend.

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

Sunday Jan 29, 2017 #

Running (Long run/map walk) 2:04:11 [1] 13.9 km (8:56 / km) +344m 7:57 / km
ahr:131 max:170 shoes: Icebug Acceleritas4 (no2)

Was going to have a jog around the new Riverhead map in the middle but unfortunately felt very light headed when I got to it - think I was dehydrated somehow. So decided to go for a walk on it instead, probably a good thing I did! Took me a little while to get into the mapping but really like the style which suits what the vegetation is like. The area is quite bland and vague, should be an interesting challenge to set courses on!

Saturday Jan 28, 2017 #

Running intervals (Trail Fartlek) 1:11:08 [4] 13.9 km (5:07 / km) +312m 4:36 / km
ahr:163 max:186 shoes: Icebug Spirit 5 OLX

Hot day, 30 degrees still managed to find plenty of mud because this is Riverhead. Good session, really worked my way into it nicely. Felt a tad easy, too much downs possibly but the idea is for a slightly easier but more pacey? session as I'm racing in a week. 1 (1), 2 (1), 3 (2), 4 (2), 5 (2), 5 (2), 4(2), 3 (1:30), 2 (1), 1. Classic pyramid fartlek.

Friday Jan 27, 2017 #

Strength/Conditioning 1:23:00 [2]

Running warm up/down 9:10 [1] 1.8 km (5:06 / km) +48m 4:30 / km

Thursday Jan 26, 2017 #

Orienteering (Coaching) 49:58 [1] ***** 4.9 km (10:12 / km) +107m 9:12 / km
shoes: Icebug Spirit 5 OLX

Coaching someone compass. Set tricky and the session was compounded by how inaccurate the vegetation is in Riverhead now sadly. Ran 2 minutes hard and then relocated in the middle for a small exercise, was taking it easy after hard 400s yesterday.

Wednesday Jan 25, 2017 #

Running intervals (10x400m) 12:17 [5] 4.0 km (3:04 / km)
ahr:165 max:180 shoes: Saucony Type A6

Session was supposed to be 12x 400 spaced as 80 (30) 80 (120) x 2, 75 (30) 75 (120) x 2, 70 (30) 70 (120). However me being my current self I ran every 400 a few seconds above pace except the 10th one. Result: Me lying on the floor dying. Times were 77, 79, 76, 77, 72, 73, 72, 73, 67, 71. Think on another day might have survived it however my body just kinda freaked out on the 30 sec rest before the last one..

Running warm up/down 22:00 [1] 3.9 km (5:38 / km) +40m 5:22 / km
ahr:160 max:180 shoes: Saucony Type A6

Hurting pretty bad on the jog after intervals..

Strength/Conditioning (Pussy effort) 58:00 [2]

Energy was sapped, just 2 sets today

Drills/Strides 10:00 [2]
shoes: Saucony Type A6

Tuesday Jan 24, 2017 #

Running (Easy) 43:24 [2] 9.4 km (4:37 / km) +169m 4:14 / km
ahr:159 max:180 shoes: Saucony Type A6

Tad above easy, form decent but not perfect. Feel like I need to get back into a routine again but with a camp coming up it's going to have to wait an extra few weeks..

Monday Jan 23, 2017 #

Road Cycle 37:46 [1] 14.1 km (22.4 kph) +213m

To gym and back. Blowing an absolute gale which made going out an absolute joke/crawl. Nabbed prs on segments coming back without even trying, could have had a crack at a top 50 on East Coast had it not been for a pesky red light..

Strength/Conditioning 1:16:00 [2]

Made a slight oversight forgetting my shoes, my bike lock, my bike gloves and a change of singlet. Probably was too busy terrified about the prospect of riding in a 50 knot wind..

Sunday Jan 22, 2017 #

Note
(rest day)

Sharp pain on the top of my foot meant I didn't risk a long run today. Frustrating but my body also feels fatigued, I needed a rest anyway I think.

Saturday Jan 21, 2017 #

Orienteering (Messy (Otakanini)) 2:30:00 [3] ***** 13.5 km (11:07 / km) +195m 10:22 / km
shoes: Icebug Spirit 5 OLX

Some coaching then a 50min fartlek kind of orienteering training. Was feeling tired from the coaching part, took waaaay longer than it was meant to. Oh well my fault for making it too long. Then had the most ridiculous accident at the start of speed sesh, had a stick smash UP my nose. Cue massive blood nose mess. Killed my focus a bit although the map was super tricky contour only. Will train down here again before Oceanias, very relevant and fairly physical.

Friday Jan 20, 2017 #

Running warm up/down 4:40 [1] 1.1 km (4:15 / km) +10m 4:03 / km
shoes: Flats

Strength/Conditioning 1:13:00 [2]

Thursday Jan 19, 2017 #

Note
(rest day)

Taking no risks, coach told me no hills today. Frustrating cos I still feel on a high after my PR race but one week of reduced training compared to 4 weeks injured is a more than fair trade off..

Wednesday Jan 18, 2017 #

Running intervals (Track) 17:22 [4] 4.8 km (3:37 / km)
ahr:166 max:186

Meant to be 3*easier 6min mile. Easy is not a word in my vocabulary these days it seems at track. Run first one in 5:54 bored out of my mind. Ran the next at a comfortable 5:48. Still boring, so ran the last one on track for roughly 5:52 then ran the last lap in 75sec. 5:40, felt good. Skipped gym though as a precaution.

Running warm up/down 19:30 [1] 4.1 km (4:45 / km)

Feeling fit.

Tuesday Jan 17, 2017 #

Running race (5km PB!!) 16:42 [5] 5.0 km (3:20 / km) +13m 3:18 / km
ahr:180 max:201 shoes: Saucony Type A6

16:42 pb 5km. Super stoked by this, smashed my old record and hit the target bang on. My form felt great and I managed to hold the leaders through the grinding middle section in a strong headwind and heat. Felt hard and tough but so glad to have run the time in less than ideal conditions! Placed 3rd, I was in no mood to kick like the other guys :P

Running warm up/down 18:14 [1] 3.5 km (5:13 / km)
ahr:155 max:169 shoes: Saucony Type A6

Monday Jan 16, 2017 #

Road Cycle (Easy) 54:59 [1] 22.2 km (24.2 kph) +384m
ahr:145 max:175

Into the wind but taking it easy as racing a 5km tomorrow. Legs still feel sore after weekend so no gym today but lots of rolling tonight..

Sunday Jan 15, 2017 #

Running long (Karakare. Wet.) 1:43:51 [2] 15.5 km (6:42 / km) +730m 5:25 / km
ahr:157 max:189 shoes: Icebug Spirit 5 OLX

Decent run on some nice trails I haven't done before. First 3-4km was slow in soft sand, then a 300m climb over 1.5km straight afterwards was pretty sapping. After that was a breeze, sadly the clouds obscured the views!

Saturday Jan 14, 2017 #

Running intervals (Trail Fartlek) 33:00 [4] 6.5 km (5:05 / km) +286m 4:10 / km
ahr:170 max:188 shoes: Icebug Spirit 5 OLX

Back in the riverhead. Hot, and humid, but solid session felt strong. Thinking about technique, some ideas made a huge difference today.

Running warm up/down 30:05 [1] 5.3 km (5:41 / km) +90m 5:14 / km
ahr:158 max:171 shoes: Icebug Spirit 5 OLX

Friday Jan 13, 2017 #

Strength/Conditioning 1:20:00 [2]

Long session, new exercise to fix some form issues.

Running warm up/down 6:00 [1] 1.3 km (4:37 / km) +20m 4:17 / km
shoes: Flats

Thursday Jan 12, 2017 #

Running (Technique) 1:00:00 [1] 3.0 km (20:00 / km) +50m 18:28 / km

Special session with the new technique coach. Working on downs and ups + reviewing some stuff from last time. Very interesting, got some interesting ideas to put in practice.

Wednesday Jan 11, 2017 #

Running intervals (First track of 2017) 17:29 [4] 5.2 km (3:22 / km)
ahr:165 max:196 shoes: Saucony Type A6

Felt a little apprehensive/unfit but the nerves were quickly assuaged on the warm up. 2*mile, followed by an 800 followed by 3*400. Supposed to be a little easier then what I could normally do. Hahaha. I ran the miles 9sec above pace, the 800 8sec above pace and the 400s were supposed to be 74s. Felt great, times were: 5:41,5:41,2:37,1:09,1:10,1:11.

Running warm up/down 17:50 [1] 3.3 km (5:24 / km) +50m 5:01 / km
shoes: Saucony Guide 8v2

Drills/Strides 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony Type A6

Tuesday Jan 10, 2017 #

Running (Coast crusade) 47:58 [2] 8.9 km (5:23 / km) +213m 4:49 / km
ahr:156 max:177 shoes: Saucony Guide 8v2

Tide was low so decided to run down to Torbay and then run along the rocks along the coast to Long Bay. Really cool little run on a sunny day, plenty of rock pools some with large fish even in them! Could have easily scored a decent feed with a net. Quite rough and physical at times with big ledges and rock fields to cross.

Monday Jan 9, 2017 #

Road Cycle (Commute to/from Gym) 35:00 [2] 14.0 km (24.0 kph) +209m

Little bit of waiting at lights. Had two morons swerve round me at speed on the way out, one nearly crashing into a traffic light (sadly only mounted the edge of the curb)

Strength/Conditioning 1:15:00 [2]

Feeling strong

Sunday Jan 8, 2017 #

Orienteering (Slater short long) 44:35 [3] ***** 6.0 km (7:26 / km) +197m 6:23 / km
ahr:158 max:185 shoes: Icebug Spirit 5 OLX

Trying to capture the feeling of an aggressive long distance race on a tricky contour only map. Smooth and felt good.

Orienteering (Coaching) 45:00 [1] ***** 3.1 km (14:31 / km) +100m 12:30 / km
shoes: Icebug Spirit 5 OLX

Walking with the guys and then did a small loop "warm up" at the end. Tricky but really happy at how these guys are improving this weekend.

Saturday Jan 7, 2017 #

Orienteering (Control placement) 48:31 [1] **** 4.9 km (9:54 / km) +187m 8:19 / km
shoes: Icebug Spirit 5 OLX

Nabbed the gator to make things quicker :P

Orienteering (Coaching) 1:45:00 [1] ***** 9.0 km (11:40 / km) +300m 10:00 / km
shoes: Icebug Spirit 5 OLX

Really positive energy training. Helped out some of the younger guys while reinforcing some things I want to think about myself. Walked to the beach afterwards for fun.

Friday Jan 6, 2017 #

Strength/Conditioning 1:07:00 [2]

Running warm up/down 6:04 [1] 1.4 km (4:20 / km) +20m 4:03 / km
shoes: Saucony Guide 8v2

Monday Jan 2, 2017 #

Road Cycle 45:10 [2] 19.0 km (25.2 kph) +338m
ahr:162 max:182

Back into training, easier week as the gym is closed today and I want to ease into this period a little.

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