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Training Log Archive: camd

In the 31 days ending Mar 31, 2017:

activity	#	time	miles		km		+m
Running	15	10:20:15	76.55	(8:06)	123.2	(5:02)	1924
Orienteering	9	6:35:34	37.53	(10:32)	60.4	(6:33)	1150
Strength/Conditioning	2	1:24:00
Road Cycle	1	45:17	11.81	(15.6/h)	19.0	(25.2/h)	338
Spinning	1	40:00
Drills/Strides	1	10:00
Total	23	19:55:06	125.89		202.6		3412

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Friday Mar 31, 2017 #

Running (To/from gym) 56:21 [1] 11.8 km (4:47 / km) +145m 4:30 / km
ahr:152 max:164 shoes: Saucony Type A6

Had an urge to run to the gym today. Let myself break the plan cos the weekend will be so messed. Felt so good, esp coming back.

Strength/Conditioning 47:00 [1]

Liking this steady build in approach

Shattered from a field trip today meant no training. While having a month at maybe 65% is a bit of a bugger, I feel fresher than I might have leading into Oceania's which I guess is a bonus. Time will tell.

Wednesday Mar 29, 2017 #

Running intervals (Track) 13:28 [4] 4.0 km (3:22 / km)
ahr:163 max:186 shoes: Saucony Type A6

2 Mile threshold followed by 2x 400m @1500m pace. Was running it slower threshold for first 2 laps then the other dude I was pacing put the pedal to the metal and suddenly we were rocking 82s a lap despite an 87 target. Time was 11:09 - roughly 40s fast but oh well felt comfortable. Then a 72 and a fast 67 to end on.

Running warm up/down 24:00 [1] 4.2 km (5:43 / km) +20m 5:35 / km
shoes: Saucony Type A6

Strength/Conditioning (Back in gym) 37:00 [1]

Starting slow after my hiatus. Think it was a good move looking back to cut down, definitely freshened up the muscles for trials.

Tuesday Mar 28, 2017 #

Running (Slow as possible) 41:46 [1] 6.9 km (6:03 / km) +117m 5:35 / km
shoes: Icebug Acceleritas4 (no3)

One way round the rocks. Felt tired so went slow as I could. Bit dodgy with the tide in and lots of recent rock fall, did plenty of wading.

Monday Mar 27, 2017 #

Spinning 40:00 [2]

Mulling over the weekend with some short/long intervals and then a long cool down.

Sunday Mar 26, 2017 #

Orienteering race (JWOC trials - long) 1:29:51 [4] ***** 12.5 km (7:11 / km) +173m 6:43 / km
ahr:167 max:184 shoes: Icebug Acceleritas4 (no3)

7th +~19:00.
Annoying day. I had the speed, didnt have the composure. Course started into low vis pines and what little plan I had seem to disappear. Nothing was matching. Relocated way to a road, minimised the error on no1 to tops 3mins. Right refocus. Leg 2 - careful plan following a ridge, crossing it past an obvious hill and through big reentrant, up hill into control. 6 minutes later, even relocating off the road was no use. Leg 3 - on compass, ??? Find control after veering into parallel feature.

All up ~15mins lost in first 3 controls.. I won't go blaming the map... but the contours were identical to the map from 1992. So sorry I am. How they havent changed despite a bulldozer no doubt ploughing the area is beyond me. And in super low vis it simply isn't fair (not everyone runs on their compass and hopes!) Rant over.

Saturday Mar 25, 2017 #

Orienteering race (JWOC trials - sprint) 12:37 [5] ***** 2.9 km (4:21 / km)
shoes: Saucony Type A6

3rd, +~0:30. Solid race but made a 90deg error losing ~15secs. Terrible map, really tight even at 1:3000 scale. For some reason the mapper had done 0 generalisation - there was even a place with a gap 1 pixel wide! Luckily I survived the carnage.

Orienteering race (JWOC trials - middle) 32:15 [5] 3.5 km (9:13 / km) +201m 7:10 / km
ahr:173 max:194 shoes: Icebug Acceleritas4 (no3)

2nd +~0:30.
One of those races you look back and think wtf? Was running great, aggressive and accurate. Then lost time on a strange control (bad decision or weird mapping? Not 100% sure). Back in the lead by 20seconds, nearly done and then boom! Hit massive patch of fighty vines in the middle of light green/medium green. Hmm. Anyway good enough to make the team it looks like even if I feel a little robbed of a win.

Thursday Mar 23, 2017 #

Running (Shoe science) 28:05 [1] 6.2 km (4:32 / km) +53m 4:21 / km
ahr:146 max:162 shoes: Saucony Type A6

Dropped in for a casual 6k. Looking at getting the latest flats from Saucony, super light!

Wednesday Mar 22, 2017 #

Running warm up/down 15:00 [1] 2.9 km (5:10 / km) +10m 5:05 / km
shoes: Saucony Type A6

Running intervals (Short track) 11:05 [4] 2.5 km (4:26 / km)
shoes: Saucony Type A6

3x 300 (100) 200 (100) 100 (2min rest). Aiming for around 80 pace but I ran faster most times. Times were: 52, 33, 16, 49, 35, 16, 49, 34, and a cheeky 13 to end on. Funnn

Tuesday Mar 21, 2017 #

Running (Easy w strides) 57:45 [2] 10.2 km (5:40 / km) +189m 5:11 / km
ahr:144 max:178 shoes: Icebug Acceleritas4 (no3)

Coastal one way and then some strides on the beach at Long bay. Real nice run, enjoyed it

Monday Mar 20, 2017 #

Road Cycle (Back on the bike) 45:17 [2] 19.0 km (25.2 kph) +338m
ahr:141 max:172

..and back on my old shorter route. Built in to the ride nicely, good speed on this (slightly slower) route.

Sunday Mar 19, 2017 #

Orienteering race (AOS 1 - Waioneke) 1:11:52 [5] ***** 10.0 km (7:11 / km) +289m 6:17 / km
ahr:171 max:192 shoes: Icebug Acceleritas4 (no3)

Good run, made two mistakes losing ~2mins. Not quite race effort but close so satisfied enough. Took the last two days off because I was simply overloaded with stuff to do - hopefully I've had a long enough rest period now.

Orienteering warm up/down 10:00 [1] 1.8 km (5:33 / km) +40m 5:00 / km
shoes: Icebug Acceleritas4 (no3)

Thursday Mar 16, 2017 #

Running hills (Mt eden) 20:23 [5] 4.4 km (4:38 / km) +204m 3:46 / km
shoes: Saucony Type A6

Just two this week at 10km effort. Killer session, could maybe have done 3 but was feeling tired anyway. Times were 7:28, 7:33

Running warm up/down 17:00 [1] 3.6 km (4:43 / km) +91m 4:12 / km
shoes: Saucony Type A6

Wednesday Mar 15, 2017 #

Running (Coast crusade) 54:58 [1] 9.4 km (5:51 / km) +262m 5:08 / km
ahr:150 max:168 shoes: Icebug Acceleritas4 (no3)

Easy run along the coast to get some terrain feeling. Lots of rock hopping and ledge climbing, fun. This week has been a little bit changed because track today was cancelled

Tuesday Mar 14, 2017 #

Orienteering race 10:50 [5] *** 2.8 km (3:52 / km)
ahr:160 max:184 shoes: Saucony Type A6

Warm up could have been better, my acceleration/aggression was missing

Running warm up/down 15:23 [1] 3.0 km (5:08 / km)
ahr:142 max:164 shoes: Saucony Type A6

Sunday Mar 12, 2017 #

Orienteering (Jog around parts of map) 27:38 [1] *** 3.3 km (8:22 / km) +46m 7:50 / km
shoes: Icebug Spirit 5 OLX

Had a really careful look round some areas trying to see what happened last night. Think it was a combination of not doing any night training and confidence

Saturday Mar 11, 2017 #

Orienteering race (Katoa Po) 39:56 [4] ***** 6.0 km (6:39 / km) +97m 6:09 / km
ahr:169 max:190 shoes: Icebug Spirit 5 OLX

Tricky map at night. Got super confused early on and didn't really push on through the course. Enough to retain a significant lead fortunately.

Orienteering warm up/down 6:00 [1] 1.1 km (5:27 / km) +10m 5:13 / km
shoes: Icebug Spirit 5 OLX

Thursday Mar 9, 2017 #

Running (Easy run) 46:35 [1] 10.2 km (4:34 / km) +111m 4:20 / km
ahr:155 max:173 shoes: Saucony Type A6

Shoe science 10km. Running a little fast in a pack, heart rate/effort stayed comfortable however. 2 strides near the end cos I'm racing on Saturday evening.

Wednesday Mar 8, 2017 #

Running intervals (Track) 14:35 [4] 4.4 km (3:19 / km)
ahr:120 max:150 shoes: Saucony Type A6

A double mile tempo thing, 4mins then 6*200m @1500m pace. Times were 11:26 (3:34 pace), 31, 32, 32, 32, 32, 30. 200s were a tad fast (target: 34) but everything was comfortable so no harm done. Tempo could have been faster, felt fit and strong. Excited to race this weekend now I'm feeling 110% again!

Running warm up/down 22:00 [1] 3.7 km (5:57 / km)
shoes: Saucony Type A6

How slow can one go with good form?

Drills/Strides 10:00 [1]

Tuesday Mar 7, 2017 #

Running (Dehydrated) 24:25 [1] 5.1 km (4:47 / km) +100m 4:22 / km
shoes: Saucony Type A6

Felt pretty awful so cut back and decided to run second half later. Running form quite bad

Orienteering (Summernav) 18:09 [1] 3.9 km (4:39 / km) +55m 4:21 / km
shoes: Saucony Type A6

Just a short run easy to complete the day. Some guy pretty much rammed me with his car while I was jogging along a road, to his displeasure it was the mirror which connected/broke (the moron was going slow luckily). Form better this afternoon otherwise

Monday Mar 6, 2017 #

Note
(rest day)

Slotted in another rest day. Was going to run if I felt really pumped but I didn't so instead spent the whole day at uni.

Sunday Mar 5, 2017 #

Running long (Okura + home) 1:46:54 [2] 19.7 km (5:26 / km) +512m 4:48 / km
ahr:156 max:183 shoes: Icebug Acceleritas4 (no2)

Really nice to get a long trail (well until the last 2km) run in. Ran out over the cliffs and back along the beaches. Sadly the first section of trail has been even more ruined with a board walk right over the only nice bit left :/

Saturday Mar 4, 2017 #

Orienteering (World Masters test run) 1:05:36 [3] ***** 9.9 km (6:38 / km) +200m 6:01 / km
ahr:166 max:189 shoes: Icebug Acceleritas4 (no2)

Super secret run of a finals course.Tricky but so nice, lots of variation, big A+++

Thursday Mar 2, 2017 #

Running warm up/down 19:42 [1] 3.8 km (5:11 / km) +90m 4:38 / km
ahr:144 max:165 shoes: Saucony Type A6

Felt so good running somewhere new, very up and down whether I feel up to things today. Could have run for a few hours even with a pack at this pace easy.

Orienteering race (AKSS Sprint) 10:50 [4] **** 2.7 km (4:01 / km) +39m 3:45 / km
ahr:148 max:189 shoes: Saucony Type A6

Tricky sprint. While I was up to it probably, interesting that I couldn't be aggressive in the tight stuff, my heart rate and pace was down around easy for the first 2km. Then boom! Hit some open field and opened right up like it was nothing to average sub 3min/km for the last 700m.. Mentality was just not there I guess.

Wednesday Mar 1, 2017 #

Running intervals (5 x 800m) 13:50 [4] 4.0 km (3:28 / km)
ahr:164 max:193 shoes: Saucony Type A6

Discussed with my coach, decided to run 5x800m but at an easier threshold pace, with 30sec rests to ensure I didn't get too fast. 2:48, 2:47, 2:44, 2:45, 2:46. At least I'm fit even if I feel rubbish

Running warm up/down 17:00 [1] 3.2 km (5:19 / km) +20m 5:09 / km
shoes: Saucony Type A6

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