Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichardNZ

In the 7 days ending Dec 17, 2017:

activity

time

miles

Orienteering

8:47:28

39.42

(13:23)

63.43

(8:19)

126

113 /

125c

90%

Running

2:33:57

11.73

(13:08)

18.87

(8:09)

602

Ankle strength

30:00

Core strength exercises

30:00

Total

12:21:25

51.14

82.31

727

113 /

125c

90%

averages - sleep:9

3:51

0:00

» now

Saturday Dec 16, 2017 #

10 AM

Orienteering race (Sprint) 18:15 [5] **** 3.44 km (5:18 / km) +11m 5:13 / km
ahr:162 max:180 spiked:16/17c shoes: Ascics Gel-Pulse 7

Massey Uni PN Campus sprint for end of the camp. Had great flow through entire course except for one leg where I got thrown, took several minutes to recover in a tricky area. Should have stopped when things didn't look quite right. Still an acceptable result given the field.

Friday Dec 15, 2017 #

12 PM

Orienteering 1:15:00 **** 6.0 km (12:30 / km) +4m 12:28 / km
ahr:119 max:164 spiked:7/9c shoes: Icebug Acceleratis

Setting out controls for the camp forest champs at Kaikokopu. A run full of logistical problems (burst gel in my pack, falling on electric fences, rummaging around for SI boxes, you name it). Anyway once all that was sorted had a pleasant time out in the easier nice open forest.

4 PM

Orienteering race (Middle) 57:00 [4] ***** 6.26 km (9:07 / km)
ahr:165 max:210 spiked:19/21c shoes: Icebug Acceleratis

Went and ran the race in the afternoon as I didn't set out any of the controls in the intricate area of forest. Experimented with a start routine, had a terrible first leg - think I'll go back to my more structured approach. Was feeling very tired running the open legs - speed not there after lots of kms this week.

Thursday Dec 14, 2017 #

Core strength exercises 30:00 [1]

3x10min sessions this week after foam rolling

Ankle strength 30:00 [1]

Balance and heel raise sequence mostly - variously through this week when I've had a moment.

9 AM

Running hills 1:58:44 11.66 km (10:11 / km) +589m 8:08 / km
ahr:147 max:205 slept:9.0 shoes: Ascics Gel-Pulse 7

Sledge Tk and Platinum Mines loop with 9 of the keen ones from Dev Camp. 45 min of stops, admiring views and checking out the mines shafts.

5 PM

Orienteering race 5:21 [5] **** 1.1 km (4:52 / km) +4m 4:46 / km
ahr:111 max:132 spiked:14/16c shoes: Ascics Gel-Pulse 7

Sprint relay. Two major mistakes, one a poor route choice and the other missing a junction. Otherwise a good race, but being chased down by guys with a bit more speed in the legs.

Orienteering 14:19 [2] 3.19 km (4:29 / km) +3m 4:28 / km
ahr:157 max:199 shoes: Ascics Gel-Pulse 7

Re-running the course with Nick H, Cam T and Cam D and talking through/trialing route choices. Really good way to de-brief a race.

10 PM

Orienteering 32:49 **** 5.69 km (5:46 / km) +7m 5:44 / km
ahr:125 max:158 spiked:11/12c shoes: Ascics Gel-Pulse 7

Night sprint training at old teacher training college. Includes 2km jog there and 2km jog back.

Wednesday Dec 13, 2017 #

10 AM

Orienteering 1:48:34 [3] ***** 6.05 km (17:57 / km) +13m 17:45 / km
ahr:123 max:173 spiked:14/16c shoes: Icebug Acceleratis

Setting out controls for corridor exercise and course. Pine dunes and coastal strip terrain - great to spend some time in this stuff as we just don't get the chance in Nelson. No complaints from the participants so I can only assume that I got them all in the right place (that or no-one could tell they were wrong!).

Orienteering 1:20:44 ***** 8.99 km (8:59 / km) +21m 8:52 / km
ahr:155 max:215 spiked:20/22c shoes: Icebug Acceleratis

O-Intervals in Fusilier. Watch tells me I was kind of cheating as I didn't get up into max HR in the road run portion before diving into the loops. Looked at the map before starting to come up with a plan for each loop I could execute without pausing during the interval. Worked pretty well. Both non-spikes were places where I struggled to read sand dune contours/terrain.
Great exercise.

3 PM

Running warm up/down 6:20 [3] 1.21 km (5:15 / km) +13m 4:59 / km
ahr:158 max:180 shoes: Icebug Acceleratis

Tuesday Dec 12, 2017 #

11 AM

Orienteering 19:20 [4] ***** 3.3 km (5:51 / km) +4m 5:49 / km
ahr:155 max:190 shoes: Icebug Acceleratis

'Follow john' exercise on Fusilier with Cam T who pushed me hard on my nav legs. I kept rough map contact during Cam's legs, a good exercise in simplification. Felt very fast throughout.

Orienteering (Corridor) 38:33 [3] ***** 4.18 km (9:13 / km) +6m 9:09 / km
ahr:143 max:189 shoes: Icebug Acceleratis

Corridor exercise through a very white portion of Fusilier. Massive failure of compass work on 1, and struggled with a very intricate hill (got distracted in the leg) but otherwise OK. Could be doing it faster.

2 PM

Orienteering (Forest relay) 15:00 [4] ***** 3.0 km (5:00 / km) +50m 4:37 / km
shoes: Icebug Acceleratis

Officiated at the end of the second leg, then set off with the girls group for the last leg without a compass. Memorable for cresting onto a plateau and just seeing the entire field swarming around unable to find the control!

3 PM

Running 18:00 [3] 3.0 km (6:00 / km)
shoes: Icebug Acceleratis

Jog back to cars with Nick and Cam D, with backpack.

Monday Dec 11, 2017 #

10 AM

Running race 10:53 [5] **** 3.0 km (3:38 / km)
ahr:185 max:196 shoes: Ascics Gel-Pulse 7

3km time trial on a track. Not a great time, but close to what I was realisticy aiming for coming off the injured ankle. Next aim should be to get back under 3:20/km.

2 PM

Orienteering (O training & warm ups) 30:00 [3] *** 5.0 km (6:00 / km)
shoes: Ascics Gel-Pulse 7

Pairs exercise which I didn't time, plus various warm ups and downs.

3 PM

Orienteering 23:27 [5] **** 4.98 km (4:42 / km) +1m 4:42 / km
ahr:162 max:202 shoes: Ascics Gel-Pulse 7

Sprint training on a rotated windows map - very good at making you plan ahead for the exit on approach to the circle. Got flustered by others, need to work on that.

5 PM

Orienteering race (Sprint relay) 9:06 [5] **** 2.24 km (4:04 / km) +2m 4:03 / km
ahr:114 max:183 spiked:12/12c shoes: Ascics Gel-Pulse 7

Happy with this. Good focus and flow, well regulated speed.

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