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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Jun 3, 2019:

activity # timemileskm+mload
  Running (road)6 3:07:07 19.84(9:26) 31.93(5:52) 42826.8
  Orienteering5 3:00:54 16.86(10:44) 27.14(6:40) 32820 /54c37%80.4
  Running (off-road)3 1:37:00 8.9(10:54) 14.33(6:46) 45612.3
  Total10 7:45:01 45.61(10:12) 73.41(6:20) 121220 /54c37%119.6
  [1-5]10 7:20:22

» now

Monday Jun 3, 2019 #

9 AM

Running (road) 12:41 intensity: (2:50 @0) + (9:39 @1) + (9 @2) + (3 @3) 2.05 km (6:11 / km)
ahr:112 max:146 shoes: 2019 Inov8 X-talon 212

Warm up to the far away toilets in the slowly warming up day. Had been up early helping with set up again. Putting up tents and then creating a makeshift urinal trench. Once running got warm quickly enough anyway and legs didn't feel to bad.

Orienteering race 50:43 intensity: (41 @0) + (18 @1) + (3:15 @2) + (26:54 @3) + (19:35 @4) 7.99 km (6:21 / km) +59m 6:07 / km
ahr:158 max:169 shoes: 2019 Inov8 X-talon 212

QB day 3 - Middle - 10th

Shorter today and wanted to be pretty aggressive. Started well, taking 1 as I wanted.
#2 was in the green and I made sure of it, though it was actually not that hard with the big tree.
#3 was bloody tough running through undergrowth. I took a very heavy fall here and had a good 5s on the ground being sore and a bit winded. Got the control nicely though.
#4 was fairly flat out. felt a bit close to the hills, hence the little wobble.
#5 My plan was to go left and attack the green. Going right is way better. I then drifted on the compass and fought pointlessly through it dropping like 40s. Took the control well in the end though
#6 was grand, hesitated a little short but once I read the map no worries.
#7 I read the map wrong, thinking I just had to follow the ridge but there was a big depression. then when I hit the forest nothing worked. Took a while to work it out dropping another 45s.
#8 Reset well and got fairlu good lines to this, using the open to my advantage
#9 I was still going well. Had to get out into the nice runnable forest early, away from the low trees near the edge and had nice simplification to pick the important features. Led some randomers into it
#10 was tough. Balance between climbing and getting around the hashing. I could have been a little lower
#11 was just pace. Passed Lara.
#12 fence hopping and running. Little bit unsure in the circle and hit the ridge before the control.
#13 more running, but getting into the control was tricky as it was quite high on the ridge. Could tell the brain/legs were on the edge.
#14 I was afraid of the green and wanted to make sure of the control so went around to the left a bit. Didn't actually enter where I planned and then mis counted the features. Saw Aaron P (2mins behind) going at 90 degrees to me and confidently proceeded up the hill I clearly shouldn't be going up. Didn't notice he was right behind Matt O so missed out on that train pretty badly. Faffed around then for a minute trying to figure out what was happening.
#15 back to paceville, not that I had a huge amount of that. Tripped on some branch and rightly hurt the front my left foot. Simple control
#16 some climbing that my legs weren't happy about
#17 hit the track and tried to keep going hard. Met Jake going the wrong way. Overshot it very slightly ~5s
#18 Through the field and more up & down. Very hard to read the detail in this area
#19 Didn't really understand the map on this one. Was mostly right on the line but got on the wrong track at the end, making a parallel error into the wrong depression.
#20 I was just slow, not sure why. Easy control
#21 Creased myself on an invisible fence. Hopped the next 2 super gracefully. Nice obvious knoll for a control
#22 Easy, follow the hill
Finish, just sprint it out.

Still have a bit of a fear of green it would seem. 5 & 14 were fundamentally caused by having the wrong attitude to the low visibility. Safety and aggressiveness flipped around. Also compass was bad at the same time. Better than Saturday but still a bit off the pace really.
10 AM

Running (road) 9:59 intensity: (39 @0) + (9:19 @1) + (1 @3) 1.7 km (5:53 / km) +3m 5:51 / km
ahr:110 max:118 shoes: 2019 Inov8 X-talon 212

To the toilets and back again.

Sunday Jun 2, 2019 #

9 AM

Running (road) 17:41 intensity: (2:12 @0) + (13:44 @1) + (39 @2) + (1:06 @3) 2.92 km (6:03 / km) +6m 6:00 / km
ahr:121 max:161 shoes: 2019 Inov8 X-talon 212

Warm up along the river until I found a bush to stop in. Then back again. Trying out putting in a bit of a longer effort than just strides, did like 300m, maybe needs to be more like 500. Drills and strides then back in the car park and felt pretty good to go.

Orienteering race 13:29 intensity: (16 @2) + (4:31 @3) + (7:12 @4) + (1:30 @5) **** 3.32 km (4:04 / km)
ahr:161 max:174 25c shoes: 2019 Inov8 X-talon 212

QB Day 2 - sprint 1 - 15th

Started quick. First control didn't have SI Air turned on which was a nightmare when it was supposed to be. All controls were punched like normal after that even though some had Air on. Pretty good feeling through the first part and got most of the routes I think. Few micro things. 7->8 was a timed out road crossing then.
Other side of the road I didn't have such good flow but was still ok. Few corners and turns I maybe could have been more agressive on. Timed out again 17->18
Last bit was fairly intense then, lots of turning and was really starting to struggle with accelerating out of controls and turns. Not many places to make mistakes though and think it went ok. Just not super fast.

Running (road) 14:27 intensity: (13 @0) + (14:13 @1) + (1 @3) 2.35 km (6:09 / km)
ahr:113 max:125 shoes: 2019 Inov8 X-talon 212

Big group cool down the other direction along the river.
1 PM

Running (road) 12:15 intensity: (1:04 @0) + (10:59 @1) + (11 @2) + (1 @3) 1.75 km (6:59 / km) +8m 6:50 / km
ahr:121 max:149 shoes: 2019 Inov8 X-talon 212

Start happened a bit earlier than I expected so I had a bit shorter to warm up than I thought. Legs were heavy, which was fair enough but felt like I got moving ok with a few strides and longer leg openers. Had to go into the start pen 5 mins after first 2nd leg runner cam back so there was quite a bit of waiting around in there that I didn't log.

Orienteering race 11:55 intensity: (57 @1) + (4 @2) + (1:04 @3) + (8:32 @4) + (1:18 @5) **** 2.64 km (4:31 / km) +34m 4:14 / km
ahr:164 max:173 shoes: 2019 Inov8 X-talon 212

QB day 2 - Sprint Relay - team 7th? (Amelia, Conor, Me, Ellie)

Amelia had a sweet run, then Conor hung on to come back with still plenty of people around. I went out with one guy about 5s in front and another maybe 5s back.

Tried to close the gap early to 1, unforked and I did that a bit, then 2/3 was forked, though quite evenly but I lost a bit while the other 2 guys had the other fork. We were all quite close still until 7 which was in the foresty bit, then post 8 there was a hill and they got a gap. Could still seem them towards 9 but only flashes really and by the spectator I was solo really.
Missed the best route to 11 and was surprised to see Matt only just leaving the far loop as I entered (~2 mins). There was some dodgy mapping here as well and I missed the olive green gap costing maybe a further 10s so I was a bit back now. Could still see them but then had the long forking to 14 and had dropped back to a new group of 3. Front guy knocked the si box off 15 into the hedge so me and Tane had to manual punch. Straight up race with Tane from there and he managed to just stay ahead into the finish.
Handed over to Ellie and she did pretty well for us to take 2nd regional team (with the PineStars and BushRangers not counting)

Pretty fun race. Short and sweet. Nice to be in the thick of it.

Running (road) 8:13 intensity: (35 @0) + (7:37 @1) + (1 @3) 1.34 km (6:08 / km) +10m 5:56 / km
ahr:114 max:126 shoes: 2019 Inov8 X-talon 212

Token cool down after watching a fairly exciting conclusion to the relay. Legs feeling fairly tired alright. Went up to what looked like a nice playing field but it was actually soggy and bumpy so wasn't that pleasant.

Saturday Jun 1, 2019 #

11 AM

Running (off-road) 13:20 intensity: (26 @0) + (11:24 @1) + (1:28 @2) + (2 @3) 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 intensity: (7 @0) + (14 @1) + (53 @2) + (12:59 @3) + (58:11 @4) + (3:45 @5) **** 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.
1 PM

Running (off-road) 14:54 intensity: (47 @0) + (14:06 @1) + (1 @3) 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 intensity: (7:55 @0) + (13:16 @1) + (3:48 @2) + (2:55 @3) + (43 @4) + (1 @5) ** 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 intensity: (4:56 @0) + (40:18 @1) + (2:17 @2) + (15 @3) 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 intensity: (53 @0) + (38:28 @1) + (3:32 @2) + (7:06 @3) + (14:06 @4) 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 intensity: (1:21 @0) + (46:55 @1) + (15:55 @2) + (3:51 @3) + (44 @4) 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.

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