Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 7 days ending Nov 3, 2017:

activity	#	time	miles		km		+m
Running	5	5:15:45	42.87	(7:22)	69.0	(4:35)	1426
Orienteering	1	1:20:00	7.15	(11:12)	11.5	(6:57)	150
Strength/Conditioning	2	1:20:00
Steeple	1	30:00
Total	6	8:25:45	50.02		80.5		1576

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Friday Nov 3, 2017 #

Running 57:30 [2] 12.7 km (4:32 / km) +218m 4:10 / km
shoes: Saucony Type A6

To/from millenium to meet new coach Paul. Good discussion, will be upping mileage and lowering intensity for a while taking a proper long term approach.

Thursday Nov 2, 2017 #

Running intervals (track 6*1km) 20:34 [4] 6.0 km (3:26 / km)
shoes: Saucony Type A6

Feeling a little tired, went to bed too late last night and there was a very strong wind on the back corner. Was hoping to lift to 7 but didn't feel it. Pace was a little over the show, times were 3:25, 3:29, 3:27, 3:27, 3:24, 3:20. 60s rests

Running warm up/down (Yay for longer warm downs) 27:20 [1] 6.0 km (4:33 / km) +116m 4:09 / km
shoes: Saucony Type A6

Steeple (A new sport?) 30:00 [1]

Gave it a go. Nice coach and nice group, took me three goes to work out the run up. Seemed to go quite well, my flexibility will need to improve though if this is to go anywhere.

Strength/Conditioning 45:00 [2]

A bit tired by the end! Hamstrings felt a little tight on the leg press so bailed after one set - suspect the jumping put a little strain on them although I didn't feel it before then.

Wednesday Nov 1, 2017 #

Running (Easy along the coast) 1:04:10 [1] 14.0 km (4:35 / km) +326m 4:06 / km
shoes: Saucony Type A6

Sunny but windy day, quite a swell running down along the beaches. High tide, but I decided to take the rock walkway along the base of the cliffs. Was a little dicey, nearly got swept off my feet once and some surf life saver or something yelled at me as I started along it. Exciting little adventure

Tuesday Oct 31, 2017 #

Running intervals (Fartlek) 25:29 [4] 6.4 km (3:59 / km) +182m 3:29 / km
shoes: Saucony Endorphin Racer

Meant to do 400s but club night got in the way. 5x (1m,45s,30s,15s) fartlek with equal recoveries. Did it around Rangitoto and got a nice mix of building corners, soft grassy fields and stairs. Last week probably training like this, meeting with Paul on friday.

Running warm up/down 28:00 [1] 6.2 km (4:31 / km) +100m 4:11 / km
shoes: Saucony Endorphin Racer

Strength/Conditioning (shortened) 35:00 [2]

Getting late and I didn't feel like doing everything. This week is the start of adding volume, should get close to 90km next week hopefully

Sunday Oct 29, 2017 #

Running (Rangitoto) 1:32:42 [2] 17.7 km (5:14 / km) +484m 4:36 / km
shoes: Icebug Acceleritas4 (no3)

Took the ferry over, ran to the summit and did a little loop on mototapu. A little disappointing, missed the first ferry and then had to cut short the run to make the early ferry back (so as to not wait around for another few hours). Totally misjudged the distances on rangi, we were 7(!)km to the neck with another 5km needed back to the ferry. Running by myself, I might have done 2:15 which would have got me about 27km but still would have been a push to make it around mototapu. A shame because the island looked so juicy for a run, might have to kayak over sometime in the summer for a little mission!

Saturday Oct 28, 2017 #

Orienteering (JWOC relevant uptempo) 1:20:00 [3] ***** 11.5 km (6:57 / km) +150m 6:32 / km
shoes: Icebug Acceleritas4 (no3)

In the maze and surrounding forest. Supposed to be a 45min tempo+ wu/wd but the tempo was sabotaged a bit by how rubbish this area in the coast is now. Sadly the map was also a little out of date, although half the maze was good and valuable. Would be great if someone could go and remap this area even if it is pretty physical, it's really quite fantastic for orienteering.

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