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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Running21 25:40:00 108.37 174.4 8110
  Orienteering5 4:03:50 25.29(9:38) 40.7(5:59) 1210
  Strength & Conditioning6 2:40:00
  Cycling2 1:25:00 20.38(14.4/h) 32.8(23.2/h)
  Total34 33:48:50 154.04 247.9 9320

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Sunday Nov 30, 2014 #

11 AM

Orienteering race 8:28 [4] 1.8 km (4:42 / km) +30m 4:21 / km
shoes: Inov8 X-Talon 212 4.0

Ran the Prologue around some little hole in the ground
12 PM

Orienteering 1:16:53 [3] 15.5 km (4:58 / km) +300m 4:31 / km
shoes: Inov8 X-Talon 212 4.0

Otago Long Champs. Nothing to report. Just ran

Saturday Nov 29, 2014 #

12 PM

Orienteering 35:00 [3] 4.0 km (8:45 / km) +100m 7:47 / km
shoes: VJ Bold 5

Ran around the new Naseby map to test how it was to orienteer with. Pretty nice
6 PM

Running 30:00 [3] 5.2 km (5:46 / km) +100m 5:16 / km
shoes: Inov8 X-Talon 212 4.0

Ran with Carsten around Naseby

Friday Nov 28, 2014 #

7 PM

Running 30:00 [3] 5.7 km (5:16 / km) +100m 4:50 / km
shoes: Inov8 X-Talon 212 4.0

Jogged around Naseby after the drive

Wednesday Nov 26, 2014 #

Running 1:20:00 [3] 14.7 km (5:27 / km) +500m 4:39 / km
shoes: Inov8 X-Talon 212 4.0

Good run from Taylors Mistake again up onto the Crater Rim

Tuesday Nov 25, 2014 #

Strength & Conditioning 30:00 [5]

Core

Monday Nov 24, 2014 #

11 AM

Running 45:00 [3] 8.8 km (5:07 / km) +300m 4:22 / km
shoes: Inov8 X-Talon 212 4.0

Good run out at Godley Head in the sun
5 PM

Strength & Conditioning 30:00 [5]

Core

Sunday Nov 23, 2014 #

5 PM

Running 40:00 [3] 6.3 km (6:21 / km) +200m 5:29 / km
shoes: Inov8 X-Talon 212 4.0

Ran up from Lewis Pass on the way back from Nelson

Saturday Nov 22, 2014 #

Running 3:00:00 [3] 18.0 km (10:00 / km) +1500m 7:04 / km
shoes: Inov8 X-Talon 212 4.0

Ran up from the Maitai Dam but what was marked as a track didn't actually exist so the last half of the climb to the 1168 m peak was smashing through the bush. Also pouring with rain but it was still pretty fun. Just slow.

Friday Nov 21, 2014 #

Running 50:00 [3] 7.0 km (7:09 / km) +100m 6:40 / km
shoes: Inov8 X-Talon 212 4.0

Ran partway up the Nina Valley with Mike

Thursday Nov 20, 2014 #

Running 1:00:00 [3] 8.9 km (6:44 / km) +600m 5:03 / km
shoes: Inov8 X-Talon 212 4.0

Ran up Mt Vernon and then an extra climb at the end

Wednesday Nov 19, 2014 #

12 PM

Strength & Conditioning 30:00 [5]

Core

Tuesday Nov 18, 2014 #

11 AM

Running 2:40:00 [3] 13.5 km (11:51 / km) +1600m 7:27 / km
shoes: VJ Bold 5

Good mission with Gene, Cam and Jonty up to the Gap

Monday Nov 17, 2014 #

4 PM

Running 50:00 [3] 7.3 km (6:51 / km) +440m 5:16 / km
shoes: Inov8 X-Talon 212 4.0

Felt pretty flat so just took it pretty chill up from Bowenvale

Sunday Nov 16, 2014 #

11 AM

Orienteering race 1:26:20 [5] 15.0 km (5:45 / km) +500m 4:56 / km
shoes: Inov8 X-Talon 212 4.0

Ran a good race in the South Island Champs long distance to win by just under 8 minutes. A few mistakes in the complex slump areas but I had difficulty understanding the map there. Also got heavily sick of the electric fences.

Saturday Nov 15, 2014 #

Note

No specific training today but ran around a bit setting up the Middle and bringing in controls afterwards.

Friday Nov 14, 2014 #

11 AM

Running 5:00:00 [3]

Put out the controls for South Island Middle Champs

Thursday Nov 13, 2014 #

Running 20:00 [3] 3.2 km (6:15 / km) +180m 4:53 / km
shoes: Inov8 X-Talon 212 4.0

Feeling a little better today so took a real cruisy run at the Reserve with Tom

Wednesday Nov 12, 2014 #

Note

Woke with a cold today so not feeling too flash

Tuesday Nov 11, 2014 #

1 PM

Running 2:10:00 [3] 19.0 km (6:51 / km) +1000m 5:25 / km
shoes: Inov8 X-Talon 212 4.0

Nice run in from the Orari Gorge up Mt Frances. Started and finished with a bit of missioning up the river which was good.
6 PM

Running 1:00:00 [3] 5.0 km (12:00 / km) +60m 11:19 / km
shoes: Inov8 F-lite 195

Ran with Stephen around Geraldine while we filmed some shots for a promo video
11 PM

Strength & Conditioning 10:00 [5]

Core

Monday Nov 10, 2014 #

12 PM

Running 50:00 [3] 8.6 km (5:49 / km) +300m 4:57 / km
shoes: Inov8 X-Talon 212 4.0

Finished mapping at Kakahu so celebrated by running the trail there.
5 PM

Running 40:00 [1] 4.0 km (10:00 / km)
shoes: Asics Gel Nimbus 14

Jogged around Geraldine doing a few map corrections for the race there this Saturday

Sunday Nov 9, 2014 #

12 PM

Orienteering 37:09 [5] 4.4 km (8:27 / km) +280m 6:24 / km
shoes: VJ Bold 5

Took some controls at Kakahu
4 PM

Running 20:00 [3] 3.2 km (6:15 / km) +180m 4:53 / km
shoes: Inov8 X-Talon 212 4.0

Chill jog at the Reserve
6 PM

Strength & Conditioning 30:00 [5]

Core

Saturday Nov 8, 2014 #

Note

Went around Kakahu today with Al for about 7 hours taping control sites

Strength & Conditioning 30:00 [5]

Some core with Stephen

Thursday Nov 6, 2014 #

Cycling 1:00:00 [3] 24.6 km (24.6 kph)

Wednesday Nov 5, 2014 #

Cycling 25:00 [3] 8.2 km (19.7 kph)
shoes: Specialised Crave Comp

Tuesday Nov 4, 2014 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GT-2000

Cruisy jog around Riccarton Bush

Monday Nov 3, 2014 #

Running 1:00:00 [3] 11.4 km (5:16 / km) +500m 4:19 / km
shoes: Inov8 X-Talon 212 4.0

Ran the normal loop from Hallswell

Sunday Nov 2, 2014 #

Running 40:00 [3] 8.0 km (5:00 / km)

Smashed out some intervals on the track at Ilam Fields, with running recoveries.
2 x 90 sec with 90 sec recovery
4 x 60 sec with 60 sec recovery
4 x 30 sec with 30 sec recovery
4 x 15 sec with 15 sec recovery

Saturday Nov 1, 2014 #

Running 1:10:00 [3] 11.6 km (6:02 / km) +450m 5:03 / km
shoes: Inov8 X-Talon 212 4.0

Nice run up through the Hogs Back map

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