Training Log Archive: roarIn the 7 days ending Jun 1, 2019:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Jun 1, 2019 #
Event: Queens Birthday 2019
11 AM
Running (off-road) 13:20 2.04 km (6:32 / km) +15m 6:18 / km
ahr:130 max:153 shoes: 2019 Inov8 X-talon 212
Warm up over to the start. Bit flustered and short on time after bad traffic and a detour on the way up in the morning. Shouldn't really have been but wasn't as organised as I thought I was. Then it turned out I had read my start time incorrectly and I was then 2 mins late for my start. Started at the next available slot with Aaron Prince didn't show up but it didn't help my flusteredness.
Orienteering 1:16:09 **** 10.35 km (7:22 / km) +218m 6:39 / km
ahr:165 max:174 spiked:20/29c shoes: 2019 Inov8 X-talon 212
QB Day 1 - Multiday distance - 11th
Started flustered due to late start, even though I calmed down a decent bit in the start boxes, going through my routine. It wasn't totally gone from my mind though and then the ground was quite a bit scrappier than I had expected it would be so I was thinking more on the running quickly and agressively than orienteering to the first one. Came over the hill and knew I was right of it bit didn't do anything and took an extra loop around before finding it.
Everything was kind of mixed after that. I'd have great feeling and flow for a bit (2->6, 9->17, 20->23), then my legs would feel tired and I'd make some silly decision (7, 18, 24, 26). Was with Simon Uppill from 20->24 and could handle that pace I thought but collapsed then after 24 so couldn't actually it would seem.
Really not happy with this. Thought I was in a better place physically but I really suffered in the quite physical terrain. I tried to push through and at times I would be grand but I couldn't sustain that and orienteering at a high level for long periods. Terrain work needed.
Started flustered due to late start, even though I calmed down a decent bit in the start boxes, going through my routine. It wasn't totally gone from my mind though and then the ground was quite a bit scrappier than I had expected it would be so I was thinking more on the running quickly and agressively than orienteering to the first one. Came over the hill and knew I was right of it bit didn't do anything and took an extra loop around before finding it.
Everything was kind of mixed after that. I'd have great feeling and flow for a bit (2->6, 9->17, 20->23), then my legs would feel tired and I'd make some silly decision (7, 18, 24, 26). Was with Simon Uppill from 20->24 and could handle that pace I thought but collapsed then after 24 so couldn't actually it would seem.
Really not happy with this. Thought I was in a better place physically but I really suffered in the quite physical terrain. I tried to push through and at times I would be grand but I couldn't sustain that and orienteering at a high level for long periods. Terrain work needed.
1 PM
Running (off-road) 14:54 2.31 km (6:28 / km) +20m 6:11 / km
ahr:123 max:135 shoes: 2019 Inov8 X-talon 212
Back over to the start with Jonny to collect his thermal.
3 PM
Orienteering 28:38 ** 2.84 km (10:05 / km) +17m 9:47 / km
ahr:124 max:171 shoes: 2019 Inov8 X-talon 212
Control collecting. Fairly tired legs didn't feel like going super quickly through the forest.
Friday May 31, 2019 #
10 AM
Running (road) 47:46 7.79 km (6:08 / km) +143m 5:37 / km
ahr:123 max:153 shoes: New Balance 880-V7
Around Karori on the roads with a map in hand. Just taking it easy, making sure the legs are awake for the weekend. Did a short little effort in the park and then 6 strides up the driveway once home.
Wednesday May 29, 2019 #
10 AM
Running (road) 1:04:05 12.03 km (5:20 / km) +259m 4:49 / km
ahr:141 max:170 shoes: 2019 Inov8 X-talon 212
Easy down to Makara bike park then up Koru for a tempo. Mostly got a free run at it but did meet some bikers that I had to pass out at one point. Much better incline for doing a tempo and could get the legs moving. Felt like I was doing good work anyway. Then back home the straightest way.
Tuesday May 28, 2019 #
11 AM
Running (off-road) 1:08:46 9.98 km (6:53 / km) +421m 5:41 / km
ahr:135 max:163 shoes: 2019 Inov8 X-talon 212
A common loop, but in the opposite direction. Down to Otari-Wilton first. It started raining just as I started which was kinda nice, haven't run in the rain in ages. Then a big climb up through the flax clearing to the skyline and along to Johnson hill before down home. Moving well enough, definitely felt tougher this way with the climb being all in one go. 6x strides on the drive to finish up.
Monday May 27, 2019 #
9 AM
Note
Bit of an easier week because it's needed and with a bit of competition coming up to do some fine tuning on technique.
Monday - run to & from + climbing
Tuesday - easy hour
Wednesday - 1hr inc. 20min tempo
Thursday - rest
Friday - easy 40 mins
Saturday - QB day 1 - multiday distance (+ control collecting)
Sunday - QB day 2 - 2x sprints (+pm control collecting)
Monday - QB day 3 - middle distance
Monday - run to & from + climbing
Tuesday - easy hour
Wednesday - 1hr inc. 20min tempo
Thursday - rest
Friday - easy 40 mins
Saturday - QB day 1 - multiday distance (+ control collecting)
Sunday - QB day 2 - 2x sprints (+pm control collecting)
Monday - QB day 3 - middle distance
4 PM
Running (road) 23:00 3.97 km (5:48 / km) +55m 5:25 / km
ahr:114 max:137 shoes: New Balance 880-V7
Down to climbing. A bit late leaving and then took a slightly weird route but it avoided some of the climb in a nice way and increased the amount through the gardens.
Rock Climbing 31:52
ahr:89 max:141
Climbing at Ferg's. All new problems this week which was nice.
Got some sweet problems, including a yellow where I tall personed the start but was still a tricky finish real high up in the corner. Some more nice things to get done next week. Wore the HRM out of curiosity. Spiked when I fell off with a lot of forward tumble momentum.
Got some sweet problems, including a yellow where I tall personed the start but was still a tricky finish real high up in the corner. Some more nice things to get done next week. Wore the HRM out of curiosity. Spiked when I fell off with a lot of forward tumble momentum.
7 PM
Running (road) 25:15 3.99 km (6:19 / km) +168m 5:14 / km
ahr:131 max:152 shoes: New Balance 880-V7
Back up the hill via the main road. Feeling nice and cruisy.
Sunday May 26, 2019 #
11 AM
Running (off-road) 13:55 1.28 km (10:54 / km) +186m 6:19 / km
ahr:128 max:153 shoes: 2019 Inov8 X-talon 212
Warm up up the fairly serious climb to the start. Nice that this wasn't on the course. Just kept the legs ticking over nicely and felt good then when it came time to start.
Orienteering race 59:07 ** 9.48 km (6:14 / km) +441m 5:04 / km
ahr:158 max:168 spiked:18/18c shoes: 2019 Inov8 X-talon 212
Belmont Bunkers CSW
Plan was to race this going pretty hard. Also had orienteering plans, ensuring I was planning ahead, visualising the control circle, with some emphasis on exit checkpoints. Orienteering was fairly easy for the most part though.
Knew there was going to be a lot of steep climb though so when I picked the up and over route to 1 I didn't kill it just cruised nicely up the hill. This approach really paid off and I felt I could do the hills quite well all the way to the end. Had to walk a few times (up to 6, 7, 9) when it was properly steep though I had a right struggle on 12 too. The descent to 15 was a bit insane. A black MTB track that had some mental corners and drops. Went through the forest for 16. Unsure it was the best option but I don't seem to have lost too much time. Orienteering foci were good and I really had good flow for most of the course, bit more visualisation and routine practice this week and will be good to go for next weekend.
2 lapses:
Leaving 1 I was unsure of my route and did an extra curve around the hill that wasn't really necessary
8-9 Read a phantom re-entrant and instead of just going straight I went around losing some 20s maybe
Otherwise very close to superman. 9 was a mistake, fair enough, but I don't know where I lost that single second to 13. 17 I hesitated a small bit twice so ok.
Plan was to race this going pretty hard. Also had orienteering plans, ensuring I was planning ahead, visualising the control circle, with some emphasis on exit checkpoints. Orienteering was fairly easy for the most part though.
Knew there was going to be a lot of steep climb though so when I picked the up and over route to 1 I didn't kill it just cruised nicely up the hill. This approach really paid off and I felt I could do the hills quite well all the way to the end. Had to walk a few times (up to 6, 7, 9) when it was properly steep though I had a right struggle on 12 too. The descent to 15 was a bit insane. A black MTB track that had some mental corners and drops. Went through the forest for 16. Unsure it was the best option but I don't seem to have lost too much time. Orienteering foci were good and I really had good flow for most of the course, bit more visualisation and routine practice this week and will be good to go for next weekend.
2 lapses:
Leaving 1 I was unsure of my route and did an extra curve around the hill that wasn't really necessary
8-9 Read a phantom re-entrant and instead of just going straight I went around losing some 20s maybe
Otherwise very close to superman. 9 was a mistake, fair enough, but I don't know where I lost that single second to 13. 17 I hesitated a small bit twice so ok.
Running (off-road) 17:23 1.95 km (8:54 / km) +55m 7:48 / km
ahr:124 max:142 shoes: 2019 Inov8 X-talon 212
Cool down with Jonny up what looked like a nice path on the map but really was 50% up a river, 25% overgrown long grass and 25% actually nice.