Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 29 days ending Feb 29, 2012:

activity

time

miles

Running

17:36:07

90.91

(11:37)

146.3

(7:13)

Cycling

6:30:00

26.72

43.0

Orienteering

4:45:00

26.17

(10:54)

42.11

(6:46)

Strength & Conditioning

4:30:00

Total

33:21:07

143.79

231.41

2:28

0:00

» now

Wednesday Feb 29, 2012 #

6 PM

Running 1:00:43 [3] 5.4 km (11:15 / km)
shoes: Icebug Spirit OLX

Rough run, had to take a break in the middle to loose some weight. Also got pretty dark so it was fairly slow in places

Tuesday Feb 28, 2012 #

3 PM

Running 1:07:07 [5] 10.6 km (6:20 / km)
ahr:143 max:179 shoes: Inov8 X-Talon 212

Did two 10min efforts at intensity 5, which were tough. Ran about 2.7km for each effort, and they were off-road.

Monday Feb 27, 2012 #

12 PM

Running race 9:59 [4] 3.0 km (3:20 / km)
ahr:172 max:186 shoes: Cross country/track spikes

3000m at school athletics. Won by about 400m and beat the school record by 8sec. Could have run much faster too, had a really gentle start and could have pushed it harder at end too. With Western Zones athletics on Friday I should be able to run much faster.

C • Congrats man nice time. 2

1 PM

Strength & Conditioning 30:00 [5]

Core

3 PM

Cycling 1:10:00 [3] 15.0 km (12.9 kph)

Ride on roads

Sunday Feb 26, 2012 #

10 AM

Running 1:00:42 [3] 8.8 km (6:54 / km)
ahr:144 max:164 shoes: Inov8 X-Talon 212

Ran to the CSW through Aro Valley and decided to strait line part of it because I had too much time to spare

Orienteering race 48:16 [4] 2.18 km (22:08 / km)
ahr:165 max:179 shoes: Inov8 X-Talon 212

CSW Event in Central Park. Decided to strait line every control, for compass practice, and only ran 180m further than the course length. Came 8th but really everyone should have beaten me cos it was so fricken slow scrambling and stumbling through gorse, blackberry and fallen trees up and down steep gullies, when everyone else can boost it around the flat sealed paths... Drifted about 10m to the right on 8 but the 180m was really only from having to go around an area of out of bounds. Had a fastest split too which is pretty worrying for everyone else...

Saturday Feb 25, 2012 #

12 PM

Orienteering 1:40:21 [3] 11.6 km (8:39 / km)
ahr:146 max:171 shoes: Icebug Spirit OLX

Did some O training at Te Wharau but so much was felled it took me ages to find some forest to run in. When I did my navigation took a while to warm up but once it had I felt mean

Thursday Feb 23, 2012 #

3 PM

Running 26:02 [5] 3.1 km (8:24 / km)
ahr:137 max:175 shoes: Inov8 X-Talon 212

Started doing my hill reps but I had a massive bail and couldn't carry on running so I just jogged slowly back

Wednesday Feb 22, 2012 #

11 AM

Strength & Conditioning 30:00 [5]

Core

2 PM

Running 50:00 [3] 5.2 km (9:37 / km)
ahr:145 max:170 shoes: Inov8 X-Talon 212

Rough run in the streams, but it was raining too much and the streams flooded so I couldn't finish the run

Tuesday Feb 21, 2012 #

3 PM

Running 1:22:33 [5] 11.2 km (7:22 / km)
ahr:142 max:174 shoes: Inov8 X-Talon 212

Had two 10min efforts with my HR above 170 and got it up much faster/kept it higher on the first effort. Did the last 10min in my track spikes to test them before athletics as I haven't worn them in about a year...

Monday Feb 20, 2012 #

1 PM

Strength & Conditioning 30:00 [5]

Core

3 PM

Cycling 1:10:00 [3]

Did a bit of extra riding to bring it up to 70min

Sunday Feb 19, 2012 #

8 AM

Running 48:20 [3] 7.9 km (6:07 / km)
ahr:136 max:154 shoes: Inov8 X-Talon 212

Did a run along the Taupo waterfront which was dead boring. Can't wait fro some real trails when I get to Wellington again. Didn't manage 90min as my calves were a bit sore from the road

Saturday Feb 18, 2012 #

3 AM

Running race 59:39 [4] 14.2 km (4:12 / km)
ahr:166 max:175 shoes: Asics Gel-DS Trainer

Leg 2 of the Great Lake relay around Taupo. Had a sore leg so couldn't push it very hard in the first 10km or so. Also I really needed to go toilet

11 AM

Running race 31:56 [4] 7.2 km (4:26 / km)
ahr:164 max:174 shoes: Asics Gel-DS Trainer

Leg 14 of the Relay. Had sore leg again so I couldn't push very hard. It was much soorer than this morning. I think it was from not being able to do much warm up then strait into road running which I'm not used to.

Friday Feb 17, 2012 #

Note

Rest today - drove up to Taupo

Thursday Feb 16, 2012 #

6 PM

Running 1:01:10 [5] 10.5 km (5:50 / km)
ahr:149 max:180 shoes: Inov8 X-Talon 212

Hard hills session. Had 6 x 3min hills with 3min recovery. Tried to keep my HR between 175 and 180 but it was difficult and I didn't manage on all of them.

Wednesday Feb 15, 2012 #

11 AM

Strength & Conditioning 30:00 [5]

Core

12 PM

Running 44:00 [3] 4.7 km (9:22 / km)
ahr:145 max:170 shoes: Icebug Spirit OLX

did my rough run in the rocky streams of Otari and found a ruler!!!

Tuesday Feb 14, 2012 #

3 PM

Running 1:20:34 [4] 11.9 km (6:46 / km)
ahr:147 max:175 shoes: Inov8 X-Talon 212

Ran for 80min and included to 8min efforts where I had to keep mu HR between 170 and 174. Managed on the first but for the second it averaged at 169bpm which was I think because I had to stop and fix a gate I broke. Tough but good

Monday Feb 13, 2012 #

1 PM

Strength & Conditioning 30:00 [3]

Took the core pretty easy as I was tired

3 PM

Cycling 1:10:00 [2] 14.0 km (12.0 kph)

Took the ride quite easy too

Sunday Feb 12, 2012 #

11 AM

Orienteering race 34:38 [4] 5.1 km (6:47 / km)
ahr:173 max:181 shoes: Asics Gel-DS Trainer

SHOCKINGLY BAD SEATOUN CLUB EVENT. BAD MAP, BAD COURSE. Didn't mean to write in capitals but its more fitting. Didn't make many mistakes that weren't due to the map quality

C • totally agree 1

Running 31:16 [3] 5.1 km (6:08 / km)
ahr:148 max:153 shoes: Asics Gel-DS Trainer

Made up the time to 70min by jogging along the beach and back. Tired and sore after yesterday

Saturday Feb 11, 2012 #

10 AM

Strength & Conditioning 30:00 [5]

Core session

3 PM

Running 1:58:22 [3] 15.7 km (7:32 / km)
ahr:145 max:162 shoes: Inov8 X-Talon 212

Ran up the Marchant Ridge and down to Smith Creek Shelter, then along the Tauherenikau River some distance and back over the Puffer Saddle

Thursday Feb 9, 2012 #

3 PM

Cycling 2:00:00 [3]

Did about 2 or 3 hours today of cycling, running errands and commuting so I was too tired to run

Wednesday Feb 8, 2012 #

11 AM

Strength & Conditioning 30:00 [5]

Strength training

6 PM

Running 1:29:46 [3] 7.1 km (12:39 / km)
ahr:135 max:161 shoes: Inov8 X-Talon 212

Went canyoning at the beginning of the run which was a bit slow but after that got a good section of running in on the skyline

Tuesday Feb 7, 2012 #

9 AM

Strength & Conditioning 30:00 [5]

Core in the morning as I had late start

3 PM

Cycling 1:00:00 [3] 14.0 km (14.0 kph)

Took it pretty cruisy as I was tired from STB

Monday Feb 6, 2012 #

11 AM

Orienteering race 16:48 [5] 2.7 km (6:13 / km)
ahr:177 max:186 shoes: Icebug Spirit OLX

Stage 5 of Sprint the Bay at Sleeping Giant. Ran well and got 5th place in M21E but dropped 35sec on a 20 15-20sec control (7) and lost time on 16 as well

3 PM

Orienteering race 15:35 [5] 3.8 km (4:06 / km)
ahr:177 max:183 shoes: Asics Gel-DS Trainer

Sprint the Bay stage 6 at Arataki. Came 18th in the Race and 13th overall in M21E. Had a good race but just not fast enough to compete at the top

C • Just you wait bro 2

Sunday Feb 5, 2012 #

10 AM

Orienteering race 18:05 [5] 4.4 km (4:07 / km)
shoes: Asics Gel-DS Trainer

Stage 3 at the West Side. Felt a bit tired but ran fast and had few mistakes. Came 22nd in M21E

6 PM

Orienteering race 18:00 [5] 4.5 km (4:00 / km)
ahr:171 max:180 shoes: Asics Gel-DS Trainer

Stage 4 of Sprint the Bay. Came 23rd in M21E at Frimley, had a good race with no mistakes

Saturday Feb 4, 2012 #

Event: Sprint the Bay

12 PM

Orienteering race 16:06 [5] 3.43 km (4:42 / km)
ahr:179 max:187 shoes: Inov8 X-Talon 212

Sprint the Bay 2012 Stage 1. Came 19th in M21E. Made a poor route choice on control 4 and should have stuck with the group. Also could have been cleaner on most controls by taking slightly different routes.

6 PM

Orienteering race 17:11 [5] 4.4 km (3:54 / km)
ahr:177 max:183 shoes: Asics Gel-DS Trainer

Stage 2 at Napier Central. Came 2nd in M21E and ran fast with no mistakes

Thursday Feb 2, 2012 #

6 AM

Running 58:02 [4] 8.7 km (6:40 / km)
ahr:143 max:168 shoes: Inov8 X-Talon 212

10min warm up, 10min at 4, 20min at 3, 10min at 4 and the remainder at a jog to warm down. Didn't feel fantastic but I think it was too early in the morning

Wednesday Feb 1, 2012 #

12 PM

Strength & Conditioning 30:00 [5]

Did the revised core session

4 PM

Running 1:15:56 [3] 6.0 km (12:39 / km)
ahr:142 max:171 shoes: Inov8 X-Talon 212

Pot luck run in Wilton, went caving and canyoning which was fun

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