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Training Log Archive: nh

In the 30 days ending Sep 30, 2011:

activity	#	time	miles		km		+m
Running	15	10:05:45	57.01	(10:38)	91.75	(6:36)
Orienteering	9	9:24:55	49.46	(11:25)	79.6	(7:06)	130
Strength & Conditioning	1	20:00
Total	24	19:50:40	106.47		171.35		130

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Friday Sep 30, 2011 #

2 PM

Orienteering 17:27 [3] 2.2 km (7:56 / km) +130m 6:07 / km
ahr:160 max:172 shoes: Inov8 Oroc 280s

Training with the schools team before Oceania. Had to pull out because of blisters but was feeling pretty good until then.

Wednesday Sep 28, 2011 #

7 PM

Running 29:39 [3] 5.1 km (5:49 / km)
ahr:135 max:167 shoes: Bare Feet

Did a 30min run with 6 strides just before Australia, bare feet again on the park

Tuesday Sep 27, 2011 #

5 PM

Running 18:00 [5] 4.54 km (3:58 / km)
ahr:159 max:172 shoes: Bare Feet

Intervals at Izard park because I cant run in my shoes, the blisters are too sore. 30sec, 1min, 2min, 4min, 2min, 1min, 30sec all with 1min recovery. Was going to do 2 sets but I'd already done intervals in PE today: 5x 30m, 10x 15m, 10x 10m starting normally, 5x 10m starting lying on front, 5x 10m starting lying on back, 10x 10m running backwards, and then 15m sprint, 30m jog, 15m sprint, 30m jog, 45min sprint. Wasn't too much interval time but all the starts tired me out

Sunday Sep 25, 2011 #

10 AM

Orienteering race 1:18:54 [4] 12.78 km (6:10 / km)
ahr:162 max:178 shoes: Icebug Spirit OLX

WOA Champs at Kaikokopu. Had a shocking run, wasn't navigating well and taking silly routes. Din't run very hard either, and got really sore blisters on both feet. So annoyed. Took a bit of time to get used to 1:15, 000 on pine forest sand dune too though. Lost time on 1 and 6 not navigating well in the circle. Too far to the right on 7, hit the track around 200m off. Managed to find the controls around 13-17 fine which I was happy about because they looked quite tricky. Too short on 20 and a stupid route on 21, left was a bad idea. Lost a lot of time on 22 and 23 also. Not looking at the map enough really.

Saturday Sep 24, 2011 #

11 AM

Orienteering race 17:53 [5] 4.13 km (4:20 / km)
ahr:178 max:184 shoes: Asics Gel-DS Trainer

WOA Sprint at Waitarere Beach. Lost a lot of time on 13 because I didn't see the gap in the fence so I had to run all the way back around the road.

2 PM

Orienteering race 30:34 [5] 4.9 km (6:14 / km)
ahr:170 max:189 shoes: Inov8 Oroc 280s

WOA Middle Distance at Prickly Sands. Took a lot of time to get into the map and I lost so much time on the first 4 controls because I wasn't focused. Really deep marsh as well around 10-12. Legs were a little tired from the sprint and my knees were quite sore on the downhills. 3rd place in M21E

Thursday Sep 22, 2011 #

12 PM

Running 20:38 [5] 4.13 km (5:00 / km)
ahr:166 max:182 shoes: Mizuno Wave Rider

Was going to do my intervals on a map but found it too difficult to navigate as they were so short and wasn't putting enough effort in. 10 x 200m, 10 x 100m with 20sec recovery each.

Wednesday Sep 21, 2011 #

7 PM

Running 1:06:00 [3] 8.6 km (7:40 / km)
shoes: Mizuno Wave Rider

Potluck run from Lizzies. Garmin wouldn't locate before hand even though I gave it like 10min!

Tuesday Sep 20, 2011 #

6 PM

Orienteering 28:10 [5] 4.55 km (6:11 / km)
ahr:158 max:181 shoes: Mizuno Wave Rider

Intervals on an old course in the Botans. Was a good session as you had to attack the whole of the efforts so it forced you to push on everyp part of a sprint course.

Running 28:57 [2] 3.79 km (7:38 / km)
ahr:140 max:158 shoes: Mizuno Wave Rider

Ran home from the Botans as my warm down.

Sunday Sep 18, 2011 #

8 AM

Orienteering 36:11 [3] 5.78 km (6:16 / km)
ahr:155 max:164 shoes: Inov8 Oroc 280s

First course on Sunday. Navigation was pretty good, just felt a little tired

Orienteering 42:05 [3] 5.38 km (7:49 / km)
ahr:147 max:161 shoes: Inov8 Oroc 280s

2nd course on Sunday. A little to the left on 2 and lost contact on the circle of 13. Had to do a bit of searching around 14 to make sure I was in the right depression as i was putting out controls. I was too tired to do the intervals though unfortunately

Saturday Sep 17, 2011 #

10 AM

Orienteering 1:24:08 [4] 14.28 km (5:54 / km)
ahr:165 max:174 shoes: Inov8 Oroc 280s

Training at Waitarere forest. Set a good long course but I'm glad I didn't put out real controls because I was the only one who ended up doing the whole thing. Was a little late back to the car to meet everyone but I couldn't stop because I was having so much fun. Good bearing to 1 but I got drawn to the left by a ridge so ended up putting that control in the wrong place. A bit to the right on 3 and 4, but a nice bearing to 5 over low rolling hills similar to Australia. Much to far to the right on 13, that was a bad leg. Otherwise it was pretty good

12 PM

Running 42:05 [2] 5.38 km (7:49 / km)
ahr:147 max:161 shoes: Inov8 Oroc 280s

Tailed Steph around part of the course, not to physically difficult

Thursday Sep 15, 2011 #

6 AM

Running 47:09 [5] 6.29 km (7:30 / km)
ahr:147 max:178 shoes: Mizuno Wave Rider

Hill reps up the same track as last week, its good for them. 8 x 1min with 30sec recovery, 8 x 30sec with 30sec recovery. Felt pretty good, tracks a little slippery though so a few falls.

12 PM

Running 30:00 [2] 4.8 km (6:15 / km)
shoes: Bare Feet

Did the block run for PE but it wasn't meant to be a race. Took our HRs before and after. At the start mine was 68, and the end 72. So I din't exactly push very hard, just a gentle run in bare feet on roads.

Wednesday Sep 14, 2011 #

6 PM

Running 1:05:13 [3] 9.41 km (6:56 / km)
ahr:142 max:170 shoes: Mizuno Wave Rider

O-gang run, but only me, Magnus and Lisa turned up! Shocking. Ran up Makara peak, could have been a bit faster pace. Managed to keep my liht off until we had been running for 50min.

Sunday Sep 11, 2011 #

12 PM

Orienteering race 49:33 [5] 11.8 km (4:12 / km)
ahr:171 max:189 shoes: Asics Gel-DS Trainer

Club event at Waikanae. 12km road bash with no route-choice or anything. Was going to go to a good map for control picking but couldn't get a ride.

C • waikanae? 2

Saturday Sep 10, 2011 #

7 AM

Running 1:00:56 [3] 9.15 km (6:40 / km)
ahr:147 max:166 shoes: Mizuno Wave Rider

Got up early to get some fieldwork some after running but it ended up raining so I could have slept in. Ran up Johnstons did a little loop and came back. New track leading up Johnstons a short way from the ridge with nice running pines

8 PM

Strength & Conditioning 20:00 [3]

Lost a bit of flexibility after not doing it for a while, gonna get back into it

Thursday Sep 8, 2011 #

6 AM

Running 46:01 [4] 6.34 km (7:15 / km)
ahr:142 max:170 shoes: Mizuno Wave Rider

Hill reps, ran early in the morning again and it was nice. Ran them up the track above the flax clearing. 6 x 2min with 1min recovery. Looked at training center afterwards and my HR was perfect on the graph. Felt pretty good but not overly warmed up after just waking up.

Wednesday Sep 7, 2011 #

6 PM

Running 1:05:08 [3] 9.76 km (6:40 / km)
ahr:148 max:173 shoes: Icebug Spirit OLX

Pot luck run around Wainui mtb park. Tested out my new Icebugs and they were amazing.

Tuesday Sep 6, 2011 #

6 PM

Orienteering 3:00:00 [3] 13.8 km (13:03 / km)
ahr:149 max:176 shoes: Asics Gel-DS Trainer

Afterwork rogaine, ran with Martin and Jamie. We did horrible and couldn't find lots of controls. Stupid ribbons in the bush. Didn't get to attack the course as much as I wanted either.

Sunday Sep 4, 2011 #

3 PM

Running 38:10 [2] 4.3 km (8:53 / km)
ahr:139 max:175 shoes: Inov8 Oroc 280s

Took it quite gentle as my legs were in so much pain. Nice easy mission in Aro and had a look at some cool stuff on the map.

Saturday Sep 3, 2011 #

12 PM

Running 27:47 [5] 7.2 km (3:52 / km)
ahr:181 max:190 shoes: Asics Gel-DS Trainer

NRR near Hunua, Auckland. Ran 2nd leg for the Olympic team. Felt amazing on the hills but lost a lot of time on the downhills because I am not fast enough. Really, really sore legs afterwards. No foot pain

Thursday Sep 1, 2011 #

7 AM

Running 20:02 [2] 2.96 km (6:46 / km)
ahr:142 max:160 shoes: Mizuno Wave Rider

A gentle run in Otari to see how the foot was with a drop in orthotics, and it felt pretty good. Only a slight amount of pain that didn't last very long near the end, just after a steep hill climb. Felt really good running in the morning, I dont know why I didn't start doing it earlier. I'm never running in the afternoon again, its horrible. I always feel so tried around 3/4pm.

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