Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 30 days ending Sep 30, 2013:

activity

time

miles

Running

15:03:07

71.64

(12:36)

115.3

(7:50)

Orienteering

10:00:02

48.53

(12:22)

78.1

(7:41)

Strength & Conditioning

30:00

Total

25:33:09

120.17

193.4

2:50

0:00

» now

Monday Sep 30, 2013 #

Running 2:50:00 [3] 16.0 km (10:38 / km)
shoes: VJ Bold 2013

Cool mission with Tom, Greta, Anna and Marketa. Climbed the highest peak in Australia, Kosciuszko (2228 m). Really windy but not too much snow so it was quite fast. Lots of signs forbidding running on the walkway but, yolo

Sunday Sep 29, 2013 #

Orienteering race 1:34:40 [5] 15.0 km (6:19 / km)
shoes: Inov8 X-Talon 212 3.0

4th place in the Australian Long Distance Championships in M21E. 11 minutes back on the winner Matt Crane so I was quite far off the pace. Found it really tiring jumping over all the logs and branches in the forest. Technically it was ok, only one lapse in concentration where I drifted off-line. Could have taken some straighter lines though and dropped a few hesitations in the circle. Nearly ran into a wombat and stood on a snake too so it was a bit exciting at times

LONG Course 1 - Splits

Saturday Sep 28, 2013 #

Event: Australian Sprint/Long Distance Championships

Orienteering 16:22 [5] 3.0 km (5:27 / km)
shoes: Inov8 F-lite 195

4th place in the Australian Sprint Distance Championships in M21E. Feeling a bit slow and sluggish and made a few small hesitations and errors. Course was a bit repetitive tbh

M21E - Splits

Course 1 - Splits

Friday Sep 27, 2013 #

Orienteering 50:00 [3] 8.0 km (6:15 / km)
shoes: Inov8 X-Talon 212 3.0

Cool training with Olle. Ran up to Mt Ainslie and did a short course there. Then we jogged around the war memorial and back home. A few small mistakes and hesitations but running ok.

Wednesday Sep 25, 2013 #

Running 2:00:00 [3] 15.0 km (8:00 / km)
shoes: Inov8 X-Talon 212 3.0

Sweet run with Jamie to check out a new area. Felt a bit tired while running but it was just such awesome terrain I couldn't stop

Sunday Sep 22, 2013 #

Orienteering 16:30 [5] 3.9 km (4:14 / km)
shoes: Inov8 F-lite 195

Sprint race around Parliament. Couldn't get landowner permission for controls so it was just question and answer, but Tim and I didn't bother with that. Just ran the course. Mass start too which was good. I think my gps is dying though, maybe it was just the tall buildings but when putting the track on the map afterwards the line was jumping all over the place.

Saturday Sep 21, 2013 #

Running 1:10:00 [3] 9.5 km (7:22 / km)
shoes: Inov8 X-Talon 212 3.0

Good run with Tim and Laura. Pretty wet though, meant to be running over a ridge but it was more like running in a river.

Friday Sep 20, 2013 #

Running 40:00 [4] 6.0 km (6:40 / km)
shoes: VJ Bold 2013

10 x 55 sec with hills and flat.

Wednesday Sep 18, 2013 #

Running 50:00 [3] 8.9 km (5:37 / km)
shoes: Inov8 F-lite 195

Ran with Steph to Ian Galloway park to do some intervals. 6 x 2 min at 90%

Tuesday Sep 17, 2013 #

Running 55:00 [3] 6.6 km (8:20 / km)
shoes: Inov8 X-Talon 212 3.0

Ran with Jamie on what we thought was a new forest but ended up being Waitarere.

Sunday Sep 15, 2013 #

Orienteering 1:45:18 [3] 14.0 km (7:31 / km)
shoes: Inov8 X-Talon 212 3.0

Nice long training in Waitarere, except the map was pretty hard to read at 1:15 000 in the coastal block. Put out controls so I took some safe routes to be sure. Didn't put out 9 because they were cutting down the forest and some machinery was sitting right on the control site.

Saturday Sep 14, 2013 #

10 AM

Orienteering 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 X-Talon 212 3.0

Corridor. Didn't run too fast but stayed in the corridor and only had two hesitations. I think the corridor was too fat...

Orienteering 40:00 [3] 4.0 km (10:00 / km)
shoes: Inov8 X-Talon 212 3.0

Control picking in what was meant to be low-vis, but was actually now thinned. Got pretty slow in places. Missed out 1 loop that would have meant drowning in trees

2 PM

Orienteering 1:00:00 [5] 5.0 km (12:00 / km)
shoes: Inov8 X-Talon 212 3.0

Ran some intervals with Shamus and Tim. I put out controls for 2 of the efforts, won the other 3. Found I was a bit slower in the start of each effort but pulled through in the end.

Friday Sep 13, 2013 #

Orienteering 37:12 [3] 5.1 km (7:18 / km)
shoes: VJ Bold 2013

Fun team pursuit training at night with only contours. Especially when Shamus dropped his nut when the cows chased us

Wednesday Sep 11, 2013 #

Running 30:00 [5] 4.7 km (6:23 / km)
shoes: Asics Gel Nimbus 14

Horrible weather so I ran my intervals on the road. 10 x 50 sec at 95%. Planned on having about 2 min recovery but found I didn't need so much and cut it down to just over 1 min.

Tuesday Sep 10, 2013 #

Running race 1:48:00 [5] 13.1 km (8:15 / km)
shoes: Asics Gel Nimbus 14

Ran the rogaine with Tim. I reckon we could have cut down the time by about half an hour if the controls had been in the right places. Classic Wellington rogaines.

C • rogaines... 5

Monday Sep 9, 2013 #

Running 30:00 [3] 4.7 km (6:23 / km)

Short recovery run in Otari. Feeling pretty good

Sunday Sep 8, 2013 #

Running 1:35:00 [3] 12.1 km (7:51 / km)
shoes: Asics Gel Nimbus 14

Ran over at Eastbourne, up Mount Lowry and some other places. Really hot and quite dehydrated but still fun.

Friday Sep 6, 2013 #

Running 40:00 [3] 4.4 km (9:05 / km)
shoes: Inov8 X-Talon 212 3.0

Intervals on Te Ahumairangi. 10 x 45 sec at 90-95% with about 1.5 min recovery, although I should have given myself more after the steeper efforts

Thursday Sep 5, 2013 #

2 PM

Running 1:05:00 [3] 9.0 km (7:13 / km)
shoes: VJ Bold 2013

Ran with Rachel through the bush and then back along the Skyline. Really poor weather and a bit cold

10 PM

Strength & Conditioning 30:00 [4]

Core with Steph

Wednesday Sep 4, 2013 #

Note

Drove back from Woodbury today so it sort of stuffed my schedule

Tuesday Sep 3, 2013 #

Running 30:00 [3] 4.3 km (6:59 / km)
shoes: Asics Gel Nimbus 14

A shorter session today, which was good, because I am quite still quite tired after the weekend. 6 x 75 sec efforts with 2 min recoveries

Sunday Sep 1, 2013 #

11 AM

Orienteering 1:00:00 [3] 6.8 km (8:49 / km)
shoes: Inov8 X-Talon 212 3.0

Morning training with Nick Smith and some other PAPOs at Flock Hill. Ran around first putting out controls but I was too slow and got caught so I had to speed up.

1 PM

Orienteering 30:00 [3] 2.8 km (10:43 / km)
shoes: Inov8 X-Talon 212 3.0

Putting out controls for the o-intervals

2 PM

Orienteering 1:00:00 [4] 5.5 km (10:55 / km)
shoes: Inov8 X-Talon 212 3.0

Ran some intervals with the boys after lunch. Noone ran nearly fast enough but it was still pretty fun, o-intervals interspersed with snowball fights.

3 PM

Running 7 [3] 1.0 km (7 / km)
shoes: Inov8 X-Talon 212 3.0

Running back to the car. Chill

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