Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Vaala

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
MTB	3	8:36:56	18.64		30.0
Orienteering	7	7:54:59	15.41		24.8		440
Run	13	5:14:29	18.04		29.04
Gym	10	4:40:00
Walk	5	4:05:00
Peloton (Spin) class	4	3:00:00
Rafting	1	2:05:12	11.18	(11:12)	18.0	(6:57)
Total	24	35:36:36	63.28		101.84		440

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Thursday Apr 30, 2009 #

Run intervals (treadmill) 23:00 [5]
shoes: Mizuno Wave Nirvana 4

Gym (core and Stretches) 25:00 [2]

Note

Had a fitness test today which I've been putting off for ages. Of course I was going to do real well so I don't know why I was convinced I was going to do crap and was so worried about it.

C • So how did the fitness test... 2

Wednesday Apr 29, 2009 #

Note
(rest day)

Does air hockey with my brother count?!

C • Sure it does! 2

Tuesday Apr 28, 2009 #

Run 37:39 [2] 6.6 km (5:42 / km)
shoes: Mizuno Wave Nirvana 4

Round the Domain tracks then a loop out to Parnell and up Ayr Street. Took it fairly gently apart from pushing up Ayr Street to catch and pass the other runner. Started pouring with rain on my way up though so was difficult to see as the rain was getting in my eyes.

Gym (core and stretches) 25:00 [3]

Sunday Apr 26, 2009 #

Walk 20:00 [1]
shoes: Inov-8 Roclite 285

Walking along the river with Alice and Sandra.

Saturday Apr 25, 2009 #

Event: Macpac Autumn Challenge

Run race (Autumn Challenge) 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics Gel Trabuco IX WR

Run to the raft. Trying to keep track of the team and not to loose Alice.

Rafting race (Autumn Challenge) 2:05:12 [4] 18.0 km (6:57 / km)

Argh! Shoulders were hurting fairly early on which wasn't the greatest of starts. Took the front of the raft for about the first half and then moved back to get a little bit of a rest. Nice scenery and at least there were actually some rapids unlike last year but the distance was much further.

MTB race (Autumn Challenge) 4:06:56 [5] ** 30.0 km (8:14 / km)
shoes: Inov-8 Roclite 285

Mostly uphill with some very steep sections up onto the mountain range then fast downhills to the river. Sandra was really struggling on those hills so once I stopped biking anymore we swapped bikes and I pushed hers and then would go back to help. Some kind of tow rope would really have been useful! It wasn't technical at all, just physical which definitely suited me but unfortunately not the others. Certainly weird being the strongest member of the team.

Orienteering race (Autumn Challenge) 2:51:16 [4] **
shoes: Inov-8 Roclite 285

Mostly okay but again Sandra was struggling on the hills. Alice was a total trooper though. I was mostly on navigation being at the front but Sandra, hating hills as much as she does, decided she didn't want to go back down into the valley and up again for CP5 but go round the road up the top. I told her it was still going to be a lot of uphill and a hell of a lot longer but she was determined so yeah, I gave in to that route. She's convinced it was quicker, I'm convinced it was a good 15- 20 minutes longer but oh well. CP5 was pretty hard to find from the angle we came at it too. Thank goodness for some tips from one of the other teams. The orienteering section at the end was a piece of cake and I managed to get the team running most of it (we made up a fair bit of time in this section) but I definitely had a whole lot more energy left at the end I wish I could have been able to use. Yeah, I had an awesome time but I guess I would have liked to have been able to go faster.

C • So I guess all that trainin... 18

Thursday Apr 23, 2009 #

Run (treadmill) 22:00 [3]
shoes: Mizuno Wave Nirvana 4

Yawn but was at gym anyway. Mostly a 2 but you can't go on a treadmill without making it go fast which is how it gets a 3.

Gym (weights and core) 45:00 [3]

Tuesday Apr 21, 2009 #

Run 36:45 [2] 6.5 km (5:39 / km)
shoes: Mizuno Wave Nirvana 4

Round the outer tracks of the Domain then round the road once the light had mostly gone. Just taking it slow to keep my legs moving over for Saturday.

Run warm up/down 5:00 [1]
shoes: Mizuno Wave Nirvana 4

Gym (Stretches) 10:00 [1]

Lots of stretches while waiting for Jono.

Monday Apr 20, 2009 #

Peloton (Spin) class 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

Very tough class. My legs felt a bit like jelly by the end.

Gym (Core and Stretches) 35:00 [3]

Sunday Apr 19, 2009 #

Event: Waitakere Eco City Challenge

MTB (Mtb) 2:30:00 [3]
shoes: Skulls

Moments of good biking and moments of crapness. Man I'm crap sometimes! But yeah, mostly enjoyed it until we got near the very far end of the park and I realised how tired I was. Backtracked along the road back to point B then finished up on some nice familiar trails. I like the Bunderburg trail out the far end though 'cause the forest is always changing around you so even when I'm distressed about my terrible biking I can admire the scenery!

Saturday Apr 18, 2009 #

Walk 1:05:00 [2]
shoes: Asics Gel 2120

Exploring OTH. Feeling too shattered really to do much other than walk. Was a bit of a mission to convince myself to do that anyway.

Friday Apr 17, 2009 #

Peloton (Spin) class 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

Tough class today. Feeling totally buggered and quite weighed down after the last couple of days but felt more cheerful after the class which was good. Lincoln was wearing his matching gear again so at least some things are right in the world again!

C • Cheerful is good :-) 2

Gym (Core) 5:00 [3]

Just wanted to be finished so I could get in the spa!

C • Who is Lincoln? 2

Walk 1:30:00 [2]
shoes: Asics Gel 2120

To and from my appointment - cutting down my carbon footprint!

Thursday Apr 16, 2009 #

Run intervals (treadmill) 23:00 [4]
shoes: Mizuno Wave Nirvana 4

Gym (weights and core) 50:00 [3]

Either I worked harder than normal or I'm really really tired 'cause it was exhausting today.

Tuesday Apr 14, 2009 #

Run warm up/down (Treadmill) 22:00 [3]
shoes: Mizuno Wave Nirvana 4

At the gym this morning 'cause I didn't feel like braving the cold or the dark and I wanted it to be flat, dead flat. But it was boring. Feet felt a bit sore (not painful, just tired) but not nearly as bad as yesterday after 2 days of way too much standing around. I wish it wasn't dark all the time in the mornings and evenings :(

Gym (core and Stretches) 30:00 [2]

Stretches, lots of stretches. Didn't warm up or warm down yesterday and definitely felt it but much better now.

Monday Apr 13, 2009 #

Orienteering race (Nationals Relay) 46:59 [4] 4.9 km (9:35 / km)
shoes: Inov-8 Roclite 285

Woodhill South - this shall be known as how not to orienteer! Waited forever at the start for my 2nd leg runner to arrive so by the time he came in I wouldn't have minded the toilet. Dashed off not really thinking. Route choices were okay but I wasn't thinking clearly (scatterbrained) so pretty much every control circle was messy even though they were orange! It was heaps of fun though...which is really all I was out there to do :)

Sunday Apr 12, 2009 #

Orienteering race (Nationals Long) 1:08:44 [4] ***** 5.8 km (11:51 / km) +125m 10:42 / km
shoes: Inov-8 Roclite 285

Telephone Track - Vastly better today. Felt much more comfortable and for once I found the 1st control straight off which always puts you in a better frame of mind. Was incredibly anxious all last night and this morning which meant I was running on very little sleep but other than a couple of bung controls - was in the right general area but lost touch with the map - I am very happy with today :)

Run warm up/down 10:00 [2]
shoes: Inov-8 Roclite 285

Saturday Apr 11, 2009 #

Run warm up/down 10:00 [2]
shoes: Inov-8 Roclite 285

Orienteering race (Nationals Middle) 46:59 [4] ***** 2.6 km (18:04 / km) +160m 13:49 / km
shoes: Inov-8 Roclite 285

New map: Jessie's Delight - ARGH!!! Somehow I must have changed course on my way to #6 and ended up going to #7 convinced I'd done #6. Of course the number in my head and the number on the control didn't match so I kept going past it wondering why it fitted on the map perfectly but didn't fit the control number. That 'should' have been a warning to me but clearly not. Oh well, the first 3 controls weren't the best but the rest was okay (other than the mp obviously) so I've got to look at the positive things otherwise I'll drive myself into the ground.

Friday Apr 10, 2009 #

Event: New Zealand National Orienteering Champs

Walk 40:00 [2]
shoes: Mizuno Wave Nirvana 4

Walking to the event for setup.

C • That's a long walk before a... 4

Orienteering race (Nationals Sprint) 17:43 [3] ***** 2.3 km (7:42 / km)
shoes: Mizuno Wave Nirvana 4

Took it fairly slow but the map was still crazy (okay, the map wasn't crazy but it was crazy trying to work out how to get to each control without ending up at a dead end). Wasn't too bad except for my shocking confusion at how to get to the finish from the last control! Oh well, I never liked sprints anyway!!

Run warm up/down 10:00 [3]
shoes: Mizuno Wave Nirvana 4

Thursday Apr 9, 2009 #

Run (treadmill) 20:00 [2]
shoes: Mizuno Wave Nirvana 4

On the treadmill 'cause I had to get Jono to the gym this morning. Boring.

Gym (Weights and core) 35:00 [2]

Wednesday Apr 8, 2009 #

Note
(rest day)

Yay :)

Tuesday Apr 7, 2009 #

Run 42:24 [2] 7.22 km (5:52 / km)
shoes: Mizuno Wave Nirvana 4

Round the OTH dirt track as the sun went down - not the bestest of ideas since by the end I had to slow right down 'cause I couldn't see the ground! Got a bit of speed going on the last street bit back to the house though. Hmmm, looks like the last after work run round the tracks for a while. Actually, there aren't any lights round the road in OTH either so I guess I'll have to find somewhere else to run :(

Monday Apr 6, 2009 #

Peloton (Spin) class 45:00 [4]
shoes: Louis Garneau Monte Rosa MTB

Somehow Jono ended up on the bike next to me...what's with that?!!! Very weird!! Good class though but my legs were feeling the effects of yesterday.

C • How is it weird that Jono w... 5

Gym (Core and Stretches) 20:00 [2]

Sunday Apr 5, 2009 #

Orienteering race (Muriwai Farm) 1:18:48 [3] 4.9 km (16:05 / km) +155m 13:53 / km
shoes: Inov-8 Roclite 285

Not in the headspace but the scenery was nice. Lots of little mistakes where I wasn't thinking at all and I was not too happy after getting zapped by the fence twice near the end. But the fresh air was nice and I didn't get lost so can't have been too bad!

C • Ouch 3

C • Nationals goal 3

MTB 2:00:00 [2]
shoes: Skulls

No idea how long we were out so that time will do for now. Was feeling pretty tired before I even got on the bike but at least having Natie with us meant there wasn't going to be any speed. Partway through we all went ahead and I think I did pretty well...kept up with Alice especially on the hills which, as usual, is my strong point. Alice and Sandra seem to get along so that's really good. Yay for having a team!

Saturday Apr 4, 2009 #

Walk 30:00 [2]

The walk round the block ended up being a bit longer! Was originally going to bike to the gym and go to yoga in the morning but my wrist hurt too much to attempt that so I fell asleep and had nightmares until Jono got back and woke me up. Took a fair amount of effort to get out the door for this walk but felt slightly more sane on my return.

Friday Apr 3, 2009 #

Peloton (Spin) class 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

SO hard today! Wasn't going terribly fast especially on the sprints but my legs were definitely telling me I was working. My right wrist is really really really really (yes, 4 reallys) sore now (a couple of hours later) though which is odd 'cause I wasn't putting much pressure on the handlebars. Are all my old injuries coming back to haunt me now with the onset of the colder weather? Makes me feel like I'm falling apart even more :(

Note

Wrist has got worse through the day and have been hit by some kind of blinding headache. How is it that I woke up feeling pretty good and wound up feeling so crap? Is the world trying to tell me something?

C • Join the club! 10

Thursday Apr 2, 2009 #

Orienteering race (SS One Tree Hill) 44:30 [3] 4.3 km (10:21 / km)
shoes: Mizuno Wave Nirvana 4

Memory course with Jono. It was pretty easy since we know the park pretty well but Jono needs practice at reading the control circle - his route choices were good but once we'd get to the general area he'd be a little lost. Good fun though and he's definitely improving. My legs felt dead though and my left shoulder (the one I broke) is starting to hurt a lot when I run.

Wednesday Apr 1, 2009 #

Run 42:41 [2] 7.22 km (5:55 / km)
shoes: Mizuno Wave Nirvana 4

Slow run round the outer dirt track of OTH with Jono. Feeling pretty bad and really unmotivated to start with but it kind of improved. Hips feel pretty stiff though but we did it!

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