Training Log Archive: nh

Note

Cycling 1:03:30 [4] 13.8 km (13.0 kph)
ahr:161 max:182

Cycling 44:22 [3] 15.7 km (21.2 kph)
ahr:136 max:155

Cycling 1:02:25 [3] 12.4 km (11.9 kph)
ahr:133 max:166

Strength & Conditioning 30:00 [4]

Cycling 44:51 [3] 13.5 km (18.1 kph)
ahr:114 max:146

Orienteering race 22:22 [4] 3.7 km (6:03 / km)
ahr:171 max:181 shoes: Icebug Spirit OLX

Held the lead for Onslow to win North Island Secondary Schools. Had a pretty bad run, couldn't get into race pace and was slow/hesitant in picking routes. Not quite as fast as Friday. My leg was sore after the race, difficult to run, so I iced it
http://www.numberoneaucklanddoma.com/maps/show_map...

Orienteering race 34:39 [4] 6.9 km (5:01 / km)
ahr:176 max:185 (injured) shoes: Icebug Spirit OLX

Won North Island Secondary Schools at Maraetotara. Was a bit tired, not fully recovered from Nationals and ANOC and my leg was bit sore. Lost a little time in the circle on a few controls, getting a bit complacent from the easy legs I think. Much too visible, should have held it at night. Bossed control 7
http://www.numberoneaucklanddoma.com/maps/show_map...

Note

Running 10:07 [3] 1.4 km (7:14 / km)
ahr:134 max:150 shoes: Inov8 X-Talon 212

Running 1:33:31 [2] 11.2 km (8:21 / km)
ahr:138 max:174 shoes: Inov8 X-Talon 212

Note

Note

Orienteering race 52:06 [5] 7.5 km (6:57 / km)
ahr:165 max:179 shoes: Icebug Spirit OLX

Came 2nd in the ANOC Long Distance behind Tom again. Had a slow and sloppy start, which was because I wasn't focussed and was late from putting out tapes on the white course. Gene and Tom caught me and I picked my game up, until 9 where I made a bad route choice and got caught in green where Tom and Gene got away. Passed Gene on 13 and dropped him on the hill climb leg. Almost caught Tom going into the Finish but he was too fast and lost my mental drive. A Leppin has never tasted as good as it did on the hill climb
http://www.numberoneaucklanddoma.com/maps/show_map...

Orienteering race 24:16 [5] 4.4 km (5:31 / km)
ahr:176 max:184 shoes: Icebug Spirit OLX

Won the morning Middle Distance at ANOC. Fairly simple orienteering but I
was clean. Got pretty pissed of with the deer fences always getting in the way. Didn't feel like I had the best race, felt a bit limited with intensity but made good route-choices which was where the time was gained and ended up winning by about 50sec
http://www.numberoneaucklanddoma.com/maps/show_map...

Orienteering race 29:18 [5] 4.4 km (6:40 / km)
ahr:175 max:187 shoes: Icebug Spirit OLX

Came 2nd in the ANOC afternoon Middle Distance by 14sec to Tom. Was winning until control 14 where Tom edged away from me. Was clean again but fairly tired. At least there were no goddam deer fences to get in the way
http://www.numberoneaucklanddoma.com/maps/show_map...

Note

Running 1:58:14 [2] 12.0 km (9:51 / km)
ahr:129 max:172 shoes: Icebug Spirit OLX

Orienteering race 20:04 [5] 3.3 km (6:05 / km)
ahr:171 max:182 shoes: Icebug Spirit OLX

Running race 17:10 [5] 2.9 km (5:55 / km)
ahr:175 max:181 shoes: Icebug Spirit OLX

Re-ran the course without a map, and ended up being 3 min and 400m shorter which is crazy! I still made a mistake on 8 again though.
http://www.numberoneaucklanddoma.com/maps/show_map...

Orienteering 14:04 [4] 3.5 km (4:01 / km)
ahr:167 max:175 shoes: Asics Gel-DS Trainer

Sprint around Roskill Campus at night. Really wet and slippery but had a clean run. Fairly tired from the week so I just ran at intensity 4 and focussed on being clean. Scared some kid at a control by sprinting around the corner while they were punching.
http://www.numberoneaucklanddoma.com/maps/show_map...

Orienteering 30:00 [3] 3.0 km (10:00 / km)
shoes: Icebug Spirit OLX

Orienteering 1:00:00 [3] 7.0 km (8:34 / km)
shoes: Icebug Spirit OLX

Orienteering race 24:26 [5] 5.3 km (4:37 / km)
ahr:173 max:183 shoes: Icebug Spirit OLX

Ran 3rd leg for Wellington in the National Relay and caught up a couple of places to bring home the win again. Easy course and really fast. Had a clean run and enjoyed getting shouted at running through the spectator sections
http://www.numberoneaucklanddoma.com/maps/show_map...

Running 16:47 [3] 1.6 km (10:29 / km)
ahr:139 max:165 shoes: Icebug Spirit OLX

Orienteering race 38:26 [5] 5.9 km (6:31 / km)
ahr:172 max:188 shoes: Icebug Spirit OLX

National Middle Distance. Course was invalidated because of the control descriptions but I would have placed 2nd if people hadn't complained. Had a pretty good run except for an error on 23 which was blown way out of proportion because of the miss-numbering of the codes.
Overshot 23 and ended up at 24, and because the codes were wrong I thought everything was fine and I was at 23. So I navigated to where I thought 24 was, when there were actually no controls there at all. In the end I came out at a track, relocated, and orienteered carefully to 24. When I got there I realized I had already been to that control, so sprinted to 23 and raced off to make up the time I'd lost. although I did loose time by my fault initially, it wouldn't have been nearly 6min as 23-24 was a 20sec leg.
http://www.numberoneaucklanddoma.com/maps/show_map...

Orienteering 41:33 [3] 3.1 km (13:24 / km)
ahr:132 max:163 shoes: Icebug Spirit OLX

Orienteering race 1:00:34 [4] 8.8 km (6:53 / km)
ahr:174 max:185 shoes: Icebug Spirit OLX

Nationals Long Distance. Came 2nd behind Matt. Had a fairly good run but didn't have the intensity needed to win, just slowed too much. I need to remember that it is a race and not training. Mean area for a long distance.
http://www.numberoneaucklanddoma.com/maps/show_map...

Orienteering race 15:43 [5] 2.9 km (5:25 / km)
shoes: Asics Gel-DS Trainer

Nationals Sprint at Kristin School. Started out really slowly and was way too hesitant in the beginning. Then I made a bad route-choice to 6 and Matt caught me by a minute. After that I started orienteering properly and we had a mint pace through Kristin.
http://www.numberoneaucklanddoma.com/maps/show_map...

Note

Running 11:18 [4] 2.5 km (4:31 / km)
ahr:146 max:166 shoes: Bare Feet

Running 42:15 [4] 6.2 km (6:49 / km)
ahr:148 max:175 shoes: Inov8 X-Talon 212

Strength & Conditioning 30:00 [3]

Orienteering 1:11:22 [3] 4.3 km (16:36 / km)
shoes: Icebug Spirit OLX