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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Running9 8:23:02 31.88(15:47) 51.3(9:48)
  Orienteering7 7:41:21 33.55(13:45) 54.0(8:33)
  Total15 16:04:23 65.43(14:44) 105.3(9:10)

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Tuesday Aug 28, 2012 #

9 AM

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Asics Gel-DS Trainer

Some intervals in PE on the athletics track. 6sec @ 5, with 24 sec recovery x 16. A few laps of the track to warm up/down too.

Monday Aug 27, 2012 #

5 PM

Running 32:06 [2] 3.9 km (8:14 / km)
ahr:151 max:168 shoes: Icebug Spirit2 OLX

Ran to the top of Marsteinsvola with some of Verdal OK to orienteer down. Pace was a bit slow at times but I tried to do extra running so I kept up the intensity
6 PM

Orienteering 14:41 [3] 2.2 km (6:40 / km)
ahr:164 max:178 shoes: Icebug Spirit2 OLX

Nice downhill orienteering with some people from Verdal OK. Pretty clean, however (1) and (5) I wasn't fully confident. Tried to run strait to the finish from 7 but the rough open is now 5m trees!

Sunday Aug 26, 2012 #

6 PM

Orienteering 20:47 [2] 2.2 km (9:27 / km)
ahr:149 max:174 shoes: Icebug Spirit2 OLX

First time orienteering in Norway. The forest was really nice even if the map was a bit old. Took it really gently but still took ages to find the cliff at 3. And then I went up thew wrong re-entrant on 4. Fun though

Monday Aug 20, 2012 #

Note

Shins still a bit sore, gonna be resting for a fair bit I think

Sunday Aug 19, 2012 #

11 AM

Orienteering 3:56:54 [3] 22.5 km (10:32 / km)
ahr:152 max:175 shoes: Inov8 X-Talon 212

Ran the Annavale Rogaine with Mariane. We took it pretty casually but I still got heaps of injuries back. Shin splints, that sore knee I had a couple of years ago and my Achilles became sore again after rolling it at JWOC. Really annoyed that shins are back, thought I had got over them. Plus it was a real shit rogaine, controls in the wrong places and a horrible map

C • Rogaine 2

Saturday Aug 18, 2012 #

Note

Mucked around with the cousins and got ready for the rogaine.

Friday Aug 17, 2012 #

7 AM

Orienteering 19:09 [4] 2.5 km (7:40 / km)
ahr:167 max:179 shoes: Icebug Spirit2 OLX

Test ran the new map I just made on Mount Victoria. Everything felt good, even though I haven’t had nearly enough time to do a proper job. Shamus and Mike ran too, which was fun. Some real wired stuff happening with the gps between 9-10 though.
4 PM

Running 1:13:49 [2] 4.9 km (15:04 / km)
ahr:125 max:176 shoes: Inov8 X-Talon 212

Really cruisy run with Mike and Stephen to check out an area for orienteering but it was much too open and boring.

Sunday Aug 12, 2012 #

11 AM

Orienteering race 1:59:15 [4] 15.1 km (7:54 / km)
ahr:163 max:183 shoes: Icebug Spirit2 OLX

Smashed the Winter Classic, 40 min lead over second place. Started on the same loops as Tim, we were real casual, having a mean chat while running round, so I made some silly mistakes. Had different loops after that and I managed to get ahead for the big loop. Fairly clean, just pretty tired from the bays relay the day before. Solid effort by Shamus to get second.

Saturday Aug 11, 2012 #

1 PM

Running race 16:54 [5] 4.8 km (3:31 / km)
ahr:183 max:211 shoes: Asics Gel-DS Trainer

3rd leg of the Bays Relay. Got an epic stitch after about 1km though, tried to fight through it but it got worse and worse. Calvin and Ed were on their bikes beside me but urging me on but I was so fucked.
2 PM

Running 15:49 [3] 4.0 km (3:57 / km)
ahr:176 max:186 shoes: Asics Gel-DS Trainer

Jogged the last leg for another team. Wanted to push it harder but my stitch was still sore. Must have wrecked something in my chest because it was sore that night still. Felt strong otherwise.

Tuesday Aug 7, 2012 #

4 PM

Orienteering 23:35 [5] 4.2 km (5:37 / km)
ahr:173 max:186 shoes: Inov8 X-Talon 212

Ran a short sprint around the cemetery which ended up taking much longer than I expected, because of how crappy the forest and how slippery the ground was. (1) White forest in the gully was full of blackberry so that took ages to fight through +0:10. (14) Forest here had lots of blackberry in it too, thought I was through it all once I was in, but there was a massive wall of it going out the other side too +1:10. (24) Forest looked much nicer further down, but it wasn’t, and the forest where the control was was impenetrable +0:30. (29) Graves extended much further along the path, so had to backtrack to get to the control +0:15. Mostly I just lost time from not being able to run fast or take corners quickly, because of the wet, and having to stop to read which path I needed to run around. They were really small on the map.

C • you better re-map it then b... 2

Sunday Aug 5, 2012 #

10 AM

Running 3:56:23 [1] 18.1 km (13:04 / km)
shoes: Asics Gel-DS Trainer

Mission with Shamus along the Rimutaka Range from Turakirae head. Pretty slow pace, way to much walking.

Saturday Aug 4, 2012 #

10 AM

Orienteering 14:48 [5] 3.6 km (4:07 / km)
ahr:148 max:195 shoes: Asics Gel-DS Trainer

Raced a sprint course, fairly clean, lost a little time from not reading some of the finer details of the map. Didn't do much of a warm up before either so I felt a bit slower than normal.

Orienteering 12:12 [3] 1.7 km (7:11 / km)
ahr:150 max:182 shoes: Asics Gel-DS Trainer

Ran the opposite route choices of some of the longer legs as some O intervals after the race. Tried to run them at a similar intensity that I raced at.

Running 10:06 [2] 1.0 km (10:06 / km)
ahr:134 max:159 shoes: Asics Gel-DS Trainer

Ran around afterwards and locked all the gates up, kind of pointless, only half of them had locks on them so they don't anything.

Friday Aug 3, 2012 #

6 PM

Running 29:49 [3] 4.9 km (6:05 / km)
ahr:152 max:171 shoes: Inov8 X-Talon 212

Did a short run to loosen up for the sprint tomorrow, felt really good and ran strong the whole way through. Did a short loop in Otari along the lower blue, and my ankle didn't trouble me at all.

Wednesday Aug 1, 2012 #

7 PM

Running 1:08:06 [2] 7.7 km (8:51 / km)
ahr:138 max:166 shoes: Inov8 X-Talon 212

O-gang run along the skyline in Otari but a really slow pace and I had to keep waiting for everyone to catch up, which was a bit frustrating.

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