Training Log Archive: Fly'nIn the 7 days ending Apr 23, 2011:
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Saturday Apr 23, 2011 #
11 AM
Running warm up/down 10:00 1.01 km (9:54 / km) +15m 9:13 / km
ahr:132 max:163 shoes: Inov8-Mudclaw 330(liquidation)
Warm Up. Hawkes Bay.
Orienteering race 36:33 [5] ***
spiked:15/18c shoes: Inov8-Mudclaw 330(liquidation)
Nationals Middle. Hawkes Bay. Course: Middle 3.8 km 275 m
http://www.gregjflynn.byethost17.com/maps/show_map...
Was quietly pumped for this even though it was said to be steep and hilly it was also meant to be really tricky, unfortunately not so the later. Pretty piss easy start through the farm land, and had seen others on the best route choice for 5, but managed to cock up the end (the contours are not right as the re-entrant was right near the start of the open hill not the end/middle) and ended up in the next re-entrant, Ross was coming into 5 as I running back to it, got a bit of a tow through to 6, but then he was gone once over the spur couldn't see him, only hear the commentary. Small slog up to 7 and through the spectator. Got 9 sweet and saw Ross climbing out through the fallen tree as I came into punch, so went out higher on a cleaner line, couldn't see Ross on 10 but you can see both of us on the video as he is leaving 10...., then went to the right for 11 and as I was coming onto the control Ross popped up from the bottom. He helped push me a bit to 12, then I went straight up and he sort of carried on. Dont think my route was too bad in the end as got the control good, just hurt like hell going up the hill. Was slightly high on 14, which then lead me to go lower on the return on the way round to 16, this then cost me time at the forest edge as I got stuck in some green cliffy shit, before jumping down it all and up the the spur in the farmland, 17 sweet then took a sec to look at 18 and just went straightish, managed to find some nice tracking in sections, and popped out right under the waterfall, big push for the finish, almost spewed on the line
Fitness was were I lost time on the longer hillier legs today, plus a min at 5 and a bit on route to 16. Noticed my back was stiff when going up hill but otherwise didn't affect me
http://www.gregjflynn.byethost17.com/maps/show_map...
Was quietly pumped for this even though it was said to be steep and hilly it was also meant to be really tricky, unfortunately not so the later. Pretty piss easy start through the farm land, and had seen others on the best route choice for 5, but managed to cock up the end (the contours are not right as the re-entrant was right near the start of the open hill not the end/middle) and ended up in the next re-entrant, Ross was coming into 5 as I running back to it, got a bit of a tow through to 6, but then he was gone once over the spur couldn't see him, only hear the commentary. Small slog up to 7 and through the spectator. Got 9 sweet and saw Ross climbing out through the fallen tree as I came into punch, so went out higher on a cleaner line, couldn't see Ross on 10 but you can see both of us on the video as he is leaving 10...., then went to the right for 11 and as I was coming onto the control Ross popped up from the bottom. He helped push me a bit to 12, then I went straight up and he sort of carried on. Dont think my route was too bad in the end as got the control good, just hurt like hell going up the hill. Was slightly high on 14, which then lead me to go lower on the return on the way round to 16, this then cost me time at the forest edge as I got stuck in some green cliffy shit, before jumping down it all and up the the spur in the farmland, 17 sweet then took a sec to look at 18 and just went straightish, managed to find some nice tracking in sections, and popped out right under the waterfall, big push for the finish, almost spewed on the line
Fitness was were I lost time on the longer hillier legs today, plus a min at 5 and a bit on route to 16. Noticed my back was stiff when going up hill but otherwise didn't affect me
Friday Apr 22, 2011 #
Event: NZ Orienteering Champs 2011
3 PM
Running warm up/down 17:00 1.62 km (10:30 / km) +46m 9:12 / km
ahr:137 max:168 shoes: Nike Lunar Glide
warm Up to Start. Hawkes Bay.
C • Good 2
Orienteering race 17:24 ****
ahr:191 max:203 spiked:24/27c shoes: Nike Lunar Glide
Nationals Sprint. Hawkes Bay. Course: Sprint 2.7 km 95 m
http://www.gregjflynn.byethost17.com/maps/show_map...
Race favourite according to the rankings and started last... Started alright but should have gone around the road to 4, lost a bit getting down the rough stairs, picked the jumpable fence on 6, struggled back up the hill to 8 and 9 and therefore didn't plan ahead as much as should of but got 10 ok and managed to find my way to 11 but only just holding on to knowing what I was doing through 12 and 13, then blew it away on 14, not really reading the map as brain had had enough, just looked up and saw the control under the canopy and ran to it, didn't even realise the control was in the open, idiot. Managed to plan the rest of the course on the road to 15 which helped heaps as I feel did real well through that section (1 sec behind Karl on each control) up until I ran out of gas after the spectator.
All in all not a too bad of an effort for a sprint race considering I've done no speed training (or real training for that matter)
http://www.gregjflynn.byethost17.com/maps/show_map...
Race favourite according to the rankings and started last... Started alright but should have gone around the road to 4, lost a bit getting down the rough stairs, picked the jumpable fence on 6, struggled back up the hill to 8 and 9 and therefore didn't plan ahead as much as should of but got 10 ok and managed to find my way to 11 but only just holding on to knowing what I was doing through 12 and 13, then blew it away on 14, not really reading the map as brain had had enough, just looked up and saw the control under the canopy and ran to it, didn't even realise the control was in the open, idiot. Managed to plan the rest of the course on the road to 15 which helped heaps as I feel did real well through that section (1 sec behind Karl on each control) up until I ran out of gas after the spectator.
All in all not a too bad of an effort for a sprint race considering I've done no speed training (or real training for that matter)
Running warm up/down 9:00 1.09 km (8:15 / km) +18m 7:37 / km
ahr:144 max:164 shoes: Nike Lunar Glide
Cool Down. Hawkes Bay.
Thursday Apr 21, 2011 #
6 AM
Tramping 1:46:00 3.78 km (28:03 / km) +123m 24:07 / km
ahr:105 max:159
Hunting. Gardens.
Wednesday Apr 20, 2011 #
4 PM
Tramping 1:37:00 3.98 km (24:22 / km) +101m 21:38 / km
ahr:107 max:166
Hunting. Gardens.
Tuesday Apr 19, 2011 #
7 AM
Squash 58:00
ahr:151 max:188 shoes: Asics Rocket
Squash with Andrew. YMCA.
5 PM
Gym 15:00
ahr:95 max:131
Physio Exercises. Home.
Monday Apr 18, 2011 #
6 PM
Rd Cycling (Wind Trainer) 30:00 11.12 km (22.2 kph)
ahr:140 max:162 shoes: Specialized Allez 2011
Easy Spin on the Wind Trainer. Home.
Sunday Apr 17, 2011 #
5 PM
Running 32:00 5.68 km (5:38 / km) +16m 5:33 / km
ahr:161 max:188 shoes: Adidas SNova Glide 2
Easy Jog Round Town. Riverhead.
Threw in a set of strides and an acceleration
Managed to get out in the only continuous 30 min period without rain all day, pretty stoaked about that. Body wasn't have a bar of making me feel stoaked about anything else tho, real struggle and shins didn't feel good
Threw in a set of strides and an acceleration
Managed to get out in the only continuous 30 min period without rain all day, pretty stoaked about that. Body wasn't have a bar of making me feel stoaked about anything else tho, real struggle and shins didn't feel good
Gym 16:00
ahr:112 max:168
Physio Exercises. Home.
Core stuff plus a push up test to finish = 60
Core stuff plus a push up test to finish = 60