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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  Running14 20:32:16 63.32(19:28) 101.9(12:06) 3955
  Other11 8:45:00
  Cycling13 7:32:43 72.55(9.6/h) 116.75(15.5/h) 2552
  Orienteering8 5:38:15 28.84(11:44) 46.42(7:17) 154568 /90c75%
  Strength & Conditioning1 45:00
  Total42 43:13:14 164.71 265.07 805268 /90c75%

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Wednesday Sep 29, 2010 #

11 AM

Orienteering race (Relay) 32:30 [5] *** 6.1 km (5:20 / km) +195m 4:36 / km
spiked:19/24c shoes: Inov8 Oroc 280s

Australian Schools Relay. Me Duncan and Cam came 3rd in Senior Boys so that was cool. Ran 2nd leg and only lost time on a few. Didn't read detail carefully enough on 4, overshot 7, almost 90 degree error on 9, missed 14 by a few meters and didn't read my descriptions for 20 properly, so I was standing right above it

Tuesday Sep 28, 2010 #

10 AM

Orienteering race (Long Distance) 45:15 [5] *** 7.5 km (6:02 / km) +290m 5:03 / km
spiked:13/16c shoes: Inov8 Oroc 280s

Australian Schools Individual Championships at Vixen Gully East. Came 8th in the Senior Boys grade, only lost a little time here and there. Almost a 90 degree error on 3 at the edge of the forest, overshot 6 by around 50m, stopped too early on 12. If I'd run 8 seconds faster I'd have been 6th

Sunday Sep 26, 2010 #

11 AM

Orienteering race (Long Distance) 37:34 [4] *** 7.5 km (5:01 / km) +205m 4:24 / km
spiked:7/9c shoes: Inov8 Oroc 280s

South Australian Long Distance Championships at Para Wirra Recreation Park. Came 3rd by 1:33 to Brodie Nankervis and Tim Robertson. Hurt my ankle near the start so I couldn’t run super fast and made some dumb as route-choices (2-3 and 5-6) but otherwise it was fun

So sick of writing humongous PRAs I'm not doing it again. Ever.

Saturday Sep 25, 2010 #

Event: 2010 Australian Championships Orienteering Carnival
 
2 PM

Orienteering race (Middle Distance) 22:51 [5] *** 4.2 km (5:26 / km) +115m 4:47 / km
spiked:12/16c shoes: Inov8 Oroc 280s

Australian Middle Distance Championships at Para Wirra Recreation Park. Came 2nd to Brodie Nankervis (TAS) by 15 seconds.

1 Took a rough bearing in the direction of the control then tried to fold my map properly. When I was done with that I realized I was in the middle of a re-entrant but I wasn't sure exactly where. I ran forward to the spur to relocate and then spotted a large mesh fence. Realized this was the one just before the control and then found it fine (1:37)
2 Contoured to the ruined fence, down along and was planning to cut in at the dangerous area but could see the small hill before my attack point so just ran strait to it (1:08)
3 Bearing and hit it dead on from above (1:06)
4 Strait across the re-entrant, over the spur and across the slope to it. Caught Matthew Turner here (0:54)
5 Down and up the shallow spur, could see Kieran Woods by the control (1:05)
6 Stuffed this control up. Ran along the re-entrant and was looking for the ruined fence but I must have run strait over it because I realized I had gone too far. Turned around and did something really stupid. I ran back over the fence, away from the control. Clicked just past the fence, turned around again and then found the control (3:26)
7 Strait, passed Kieran here (1:02)
8 Strait to the dangerous area, then passed it and to the depression (1:06)
9 Strait to the high fence, was going to follow it up and cut in at the corner but just ran strait and spiked it (2:28)
10 Super easy leg - strait to the top of the hill. Read my map wrong and was looking in the wrong pit but found it soon enough (1:33)
11 Strait down the hill, saw Thomas Eatson ahead of me, read the clearings and crossed the stream, hugging the northern branch. Saw the flag (1:51)
12 Strait up the right hand side of the stream, crossed one creek, then in along the short track (1:17)
13 Out to the stream, along it to the clearing and diagonally up to spike 13 (1:37)
14 Strait to the fence, a little to the left but soon re-adjusted (0:35)
15 Quite a tricky leg, used the blocks of trees and managed to find it alright (0:58)
16 Strait (0:42)
F Followed the chute (0:26)

Friday Sep 24, 2010 #

1 PM

Orienteering 45:00 [2] 2.0 km (22:30 / km) +85m 18:33 / km
shoes: Inov8 Oroc 280s

Did a bit of a map walk with the NZ team to check out the terrain for the Carnival. Walked around Para Wirra Recreation Park
2 PM

Orienteering (Middle Distance) 30:00 [3] **** 3.2 km (9:22 / km) +110m 8:00 / km
spiked:4/7c shoes: Inov8 Oroc 280s

Put out controls for the Junior Boys to do some training on in Para Wirra Recreation Park

Thursday Sep 23, 2010 #

Note
(rest day)

Flew over to Australia at 6am and then we drove to Levi Park for the night with the first half of the team

Wednesday Sep 22, 2010 #

8 AM

Cycling (Road) 18:48 [3] 6.5 km (20.7 kph) +140m
shoes: Bike

Cycled to school
3 PM

Cycling (Road) 15:00 [3] 6.5 km (26.0 kph) +120m
shoes: Bike

Cycled home from school. My bag weighed a ton because I have all my books in it
4 PM

Running (Track) 30:00 [4] 4.5 km (6:40 / km)
shoes: Bare Feet

Sharpening session for Australia, at Izard Park after school. Did heaps of stretches afterwards so I'm not tired/stiff for Saturday

900m warm up
900m hard, 300m recovery
600m hard, 300m recovery
300m hard, 300m recovery x 3
600m warm down

Stretches

Tuesday Sep 21, 2010 #

Note
(rest day)

Orthodontist appointment and packed for Australia

Monday Sep 20, 2010 #

Note
(rest day)

Didn't go to polo tonight because I'm having early nights before Australia

Sunday Sep 19, 2010 #

12 PM

Cycling (Road) 33:26 [4] 8.45 km (15.2 kph) +240m
shoes: Bike

Did some MTBO in Ngaio/Khandallah with BW

Running (Trail/Off Track) 42:47 [3] 5.0 km (8:33 / km) +300m 6:35 / km
shoes: Running Shoes Grey

Ran up Kaukau with BW and back down possum trail with ropes

Cycling (Road) 10:00 [4] 4.0 km (24.0 kph) +100m
shoes: Bike

Cycled home from Lizzie's with BW

Saturday Sep 18, 2010 #

10 AM

Other (Game) 20:00 [5]
(rest day)

Won 5-2 against MAGS Yellow in the Solstice Tournament at Otaki Pool
12 PM

Other (Game) 20:00 [5]
(rest day)

Won 7-1 against Paul's Panthers, the development team. Scored twice, both of fast breaks
3 PM

Other (Game) 20:00 [5]
(rest day)

Won 8-2 against Otaki G (Girls) and scored twice
5 PM

Other (Game) 20:00 [5]
(rest day)

Won 11-1 against PNGHS Blue (Palmerston North Girls High School) and scored twice
6 PM

Other (Game) 20:00 [5]
(rest day)

Won 6-1 in the Semi Finals against Otaki B (Boys) and scored twice
8 PM

Other (Game) 20:00 [5]
(rest day)

Lost 4-2 to Makino Makos in the Finals of the solstice tournament. They were a better team and deserved to win which is unfortunate but happens. Scored once though

Friday Sep 17, 2010 #

4 PM

Running (Trail) 59:37 [3] 8.2 km (7:16 / km) +240m 6:21 / km
shoes: Running Shoes Grey

Ran through Wilton bush, traversed along the bottom of Johnstons Hill and then ran home

Thursday Sep 16, 2010 #

5 PM

Running hills (Road) 23:17 [3] 4.5 km (5:10 / km) +120m 4:34 / km
shoes: Running Shoes Blue

Harriers Hill Session at Grenada North. Feeling like crap which sucks like no energy and stitch probably from not eating so just took it at half effort.

450m at 50% uphill, 450m jog down
150m at 70% uphill, 150m jog down x 2
Whole lot x 3
7 PM

Other (Indoor) 1:30:00 [3]

AR training at Fergs

Wednesday Sep 15, 2010 #

10 AM

Cycling (Road) 16:40 [4] 6.5 km (23.4 kph) +140m
shoes: Bike

Cycled to school on the way to Tikara

Cycling (Road) 31:17 [3] 10.4 km (19.9 kph) +200m
shoes: Bike

Cycled from Onslow to Tikara

Running (Trail) 59:27 [3] 7.7 km (7:43 / km) +425m 6:03 / km
shoes: Running Shoes Blue

ran around Tikara checking out the extended areas

Running (Mapping) 1:30:00 [3] 2.0 km (45:00 / km) +200m 30:00 / km
shoes: Running Shoes Blue

Fieldwork at Tikara

Cycling (Road) 46:50 [3] 16.9 km (21.7 kph) +360m
shoes: Bike

Cycled home from Tikara
7 PM

Other 45:00 [4]

Reps training at Kilbernie

Strength & Conditioning 45:00 [3]

Indoor training for Reps, did press ups, burpies etc

Tuesday Sep 14, 2010 #

9 AM

Cycling (Road) 19:38 [3] 6.5 km (19.9 kph) +140m
shoes: Bike

Cycled to school. My bike is still real muddy from the weekend so changing gears was tricky
3 PM

Running intervals (Track) 1:00:00 [4] 7.05 km (8:31 / km)
shoes: Bare Feet

Harriers Tuesday Session at Alex Moore. Felt quite tired and there was a real strong wind, probably the strongest I've felt there so I hope that explains the real slow times.

900m warm up
900m at 3km pace, 450m recovery (3:14)
900m at 3km pace, 450m recovery (3:33)
900m at 3km pace, 450m recovery (3:23)
900m at 3km pace, 450m recovery (3:20)
300m of hurdles
450m warm down

Cycling (Road) 12:57 [4] 6.5 km (30.1 kph) +120m
shoes: Bike

Cycled home from Harriers into a real strong headwind going between Khandallah and Ngaio

Monday Sep 13, 2010 #

Note
(rest day)

No polo tonight and I had my AFS home interview anyway

Sunday Sep 12, 2010 #

11 AM

Orienteering race (Middle Distance) 35:05 [5] **** 5.92 km (5:56 / km) +145m 5:17 / km
spiked:13/18c shoes: Inov8 Oroc 280s

Red Kiwis Orienteering Event at Raumai Bombing Range. Beat Cam by about a minute and Tim by 4 but Brigham Watson beat me by 2. Generally the navigation was quite easy in the open land but just extremely slow running

1 Ran along the vehicle track and cut in to the forest at the junction which was way too soon. Was finding it real hard to read the contour detail because of the crappy print job but quickly realized I needed to go further and I spotted it soon enough (1:18)
2 Ran eastwards down the re-entrant then north at the logged area. This was an average route choice as I probably should have cut north east to the right of the hill. Anyway I crossed the track and went over the ridge to where the control was. However, I could see two re-entrants that looked promising on either side of me. There was nothing to locate off on this side of the ridge so I took a punt and went left. The control was to the right. I probably should have taken better note of my position as I crossed the ridge, but once again the map was blurry and the contours were too orange (3:10)
3 Was strait forward enough. It took one glance at the map to realize where to go. Along the left of the ridge until I passed the pointy spur, then strait across the large re-entrant. Spiked (1:26)
4 I had a good plan but I didn't execute it very well. My bearing was way off and I ended up about 250m to the left of where I should have been. However, I located real fast and followed the low ridge strait into the control (1:48)
5 Strait over the high ridge and dropped into the depression (0:34)
6 Was another bearing leg across the flat land. The re-entrant where 6 was was facing the attack angle so I spotted it way before I should have (1:16)
7 Was real similar in that I could see the box thorn bush by the control a long time before I reached it (1:04)
8 I ran out to the track and along, then ran the same way as from 1-2, just in the opposite direction. This was dumb again, I should have gone behind that hill. Struggled to read the contour detail here because my map had a large rip through it in the area 100-300m in front of the control (3:49)
9 Strait to the track junction, along and then in off a bearing. Crossed the two depressions and up onto the hill. I hesitated a bit here, because I couldn't see any contour depression where 9 was, but found I was on the west not east of the low hill and readjusted (2:31)
10 Strait to the open land, up the vehicle track (bad call very sandy) and into the tussock. Wasn't really sure where I was going here but I saw a flag and it turned out to be mine which was real lucky. The grass was so slow to run through and you had to skip/jump over it so your ankles didn't get caught and face plant you (2:56)
11 Strait out to the vehicle track junction and across the open land to the control. Navigation was really easy on this leg (2:21)
12 Across the long grass and into the control. Again the flag was visible from a long way off (1:30)
13 Back out to the vehicle track and across the open land and in, just between the knolls (2:20)
14 Over the road and into the control. I thought 14 was in a small depression on a spur, not in a re-entrant. I wasted a few minutes here but eventually realized and and found it (2:45)
15 Strait across the re-entrant and into the control. By now there were huge elephant trails everywhere which made running a bit easier (0:47)
16 Could see the hill where the control was from 15 so I simply ran strait to it and punched it (1:42)
17 North to the large re-entrant, then north east up and in. Very easy to navigate to (1:05)
18 Out to the road and into the forest, then round the right of the hill with the control just to the left of the fight (1:50)
F Strait (0:52)
12 PM

Cycling (MTB) 30:00 [3] 4.0 km (8.0 kph) +47m
shoes: Bike

Cycled to dangerous area marked on map after o with Brigham Watson
2 PM

Cycling (MTB) 1:00:00 [4] 5.0 km (5.0 kph) +200m
shoes: Bike

Went biking in the mountain bike park south east of Levin after the O. Biked up the vehicle track then down the single tail next to it

Saturday Sep 11, 2010 #

9 AM

Running (Mapping) 6:30:00 [3] 7.0 km (55:43 / km) +500m 41:03 / km
shoes: Running Shoes Grey

Fieldwork at Tikara

Friday Sep 10, 2010 #

Note
(rest day)

Had to make pasta for Oma Joe today so I didn't have a chance to go running

Thursday Sep 9, 2010 #

5 PM

Running hills (Road) 29:56 [5] 7.5 km (3:59 / km) +200m 3:31 / km
shoes: Running Shoes Blue

Harriers Hill Session at Grenada North. Nick Rogerson was way ahead of me but I beat everyone else.

450m at 80% uphill, 450m run down
150m sprint uphill, 150m run down x 2
Whole lot x 5
7 PM

Other (Indoor) 1:30:00 [3]

AR training at Fergs. One of the challenges we did the other team had half the distance to travel, and half the height to climb. So technically their score should be quartered. So the adjusted scores are
Nicks Team: 21
Other Team: 5.25
YEEHAA!!! Nicks team once again dominates

Wednesday Sep 8, 2010 #

8 AM

Cycling (Road) 17:04 [4] 6.5 km (22.9 kph) +140m
shoes: Bike

Cycled to school
3 PM

Cycling (Road) 40:00 [2] 10.0 km (15.0 kph) +140m
shoes: Bike

AR training. Went towards the cemetery but only made it to Ian Galloway
4 PM

Running (Trail) 1:00:10 [3] 8.4 km (7:10 / km) +440m 5:41 / km
shoes: Running Shoes Grey

Went through cemetery, up Johnston and along the skyline, along Kohekohe Forest Track to Flax Track then down and home. Not feeling super tank so I juts took it slowly

Tuesday Sep 7, 2010 #

5 PM

Running intervals (Track) 1:00:00 [4] 8.65 km (6:56 / km)
shoes: Bare Feet

Harriers Training Session except it got moved to Aotea again but I stayed at Alex Moore.

900m warm up
1350m at 3km pace, 450m recovery (4:49)
900m at 1500m pace, 450m recovery (3:11)
450m full out, 450m recovery (1:32)
450m full out, 450m recovery (1:35)
450m full out, 450m recovery (1:28)
150m sprint with 150m recovery x 3
Then some hurdles
900m warm down
C • your 1500m pace and 3km pace are the same?! 2

Monday Sep 6, 2010 #

Note
(rest day)

No polo tonight - the league has finished

Sunday Sep 5, 2010 #

12 PM

Orienteering 1:30:00 [4] 10.0 km (9:00 / km) +400m 7:30 / km
shoes: Inov8 Oroc 280s

Some WOC training at Tikara. Don't really know the distance but we were going pretty hard out the whole time and it felt like about a tenner

Saturday Sep 4, 2010 #

12 PM

Running (Mapping) 3:00:00 [3] 5.0 km (36:00 / km) +500m 24:00 / km
(rest day) shoes: Running Shoes Blue

Fieldwork on J Hill

Friday Sep 3, 2010 #

4 PM

Cycling (Road) 9:00 [2] 3.0 km (20.0 kph) +45m

Cycled to Karori Tunnel to run with Brigham Watson

Running (Trail) 57:18 [3] 10.6 km (5:24 / km) +460m 4:27 / km
shoes: Running Shoes Blue

Was going to run with Brigham Watson but we had a mis-understanding of times so I just ran by myself, around the cemetery, anticlockwise from Karori Tunnel

Cycling (Road) 5:00 [3] 3.0 km (36.0 kph) +40m
shoes: Bike

Cycled home

Thursday Sep 2, 2010 #

5 PM

Running hills (Road) 24:03 [4] 6.0 km (4:01 / km) +160m 3:32 / km
shoes: Running Shoes Grey

Harriers Hill Session at Grenada North. Nic Rogerson was just ahead of me and I couldn't quite catch him.

450m at 80% uphill, 450m run down
150m sprint uphill, 150m run down x 2
Whole lot x 4

Running (Hurdles) 10:00 [3] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: Running Shoes Grey

Warmed down after the Hill Training and did some hurdles
7 PM

Other (Indoor) 1:30:00 [3]

AR training at Fergs. Arms feeling quite tired

Wednesday Sep 1, 2010 #

8 AM

Cycling (Road) 18:00 [3] 6.5 km (21.7 kph) +140m
shoes: Bike

Cycled to school
3 PM

Cycling (MTB/Road) 1:09:03 [2] 6.5 km (5.6 kph) +240m
shoes: Bike

AR training. Went up McLintock and along the ridge above Broadmeadows, then down the other end of the ridge and back through Broadmeadows. Really slow pace but still worth doing
5 PM

Running (Trail) 55:41 [4] 8.8 km (6:20 / km) +400m 5:09 / km
shoes: Running Shoes Blue

Did my Wednesday run earlier than the potluck because I had reps. Ran through the cemetery for a bit then up Johnston and back down via the new Blue trail. Did some hurdles at the end
9 PM

Other 1:30:00 [4]

Reps training at Kilbernie Pool. Not enough people to go outside so we had full water time

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