Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 31 days ending Aug 31, 2013:

activity

time

miles

Running

15:20:00

74.94

(12:17)

120.6

(7:38)

800

Orienteering

3:05:50

19.95

(9:19)

32.1

(5:47)

Strength & Conditioning

1:00:00

Total

19:25:50

94.88

152.7

800

[1-5]

19:10:50

2:00

0:00

» now

Friday Aug 30, 2013 #

Running 50:00 [3] 8.4 km (5:57 / km)
shoes: Asics Gel Nimbus 14

Ran at Kakahu again, pretty hungry so I didn't run the tempo stage for the whole 25min I planned. When I got to the top I started feeling better so I pushed hard again on the downhill.

Running 50:00 [3] 8.4 km (5:57 / km)
shoes: Asics Gel Nimbus 14

Ran at Kakahu again, pretty hungry so I didn't run the tempo stage for the whole 25min I planned. When I got to the top I started feeling better so I pushed hard again on the downhill.

Thursday Aug 29, 2013 #

Running 1:10:00 [3] 7.3 km (9:35 / km)
shoes: VJ Bold 2013

Freakin legit run up Little Mt Peel. We had a load of fresh snow overnight and I couldn't miss going into the hills to check it out. It was a sweet day and after I passed some somewhat shocked walkers I was running on virgin snow. If only my training for the day had been longer than 70 min, I could have made it to the top, but I had to stop slightly before. Then the descent on soft, partly melted snow and mud was crazy but awesome. Helt fantastisk.

Wednesday Aug 28, 2013 #

Orienteering 45:00 [3] 7.2 km (6:15 / km)
shoes: Inov8 X-Talon 212 3.0

Ran some O-intervals at Tekapo. Pretty cool map but the green was really brutal. Don't know how many sticks I got in my eyes while pushing through that.

Tuesday Aug 27, 2013 #

Running 25:00 [3] 3.2 km (7:49 / km)
shoes: Asics Gel Nimbus 14

Pretty cruisy jog at the reserve again. Ran around with Stephen. Almost died at the start though when I went to hurdle the gate, slipped on the ground and took the gate out with a two-footed tackle in mid-air. I just landed lying on the ground but if the latch hadn't ripped out of the fence it wouldn't have ended so well.

Monday Aug 26, 2013 #

Running 40:00 [4] 6.3 km (6:21 / km)
shoes: VJ Bold 2013

5 x 4 min efforts at the Reserve with Mike.

Sunday Aug 25, 2013 #

Running 2:00:00 [3] 10.5 km (11:26 / km) +800m 8:17 / km
shoes: VJ Bold 2013

Pretty sweet run up onto the Sinclair Range. There was a fair bit of snow but it was well packed so with VJ Bolds it was sweet. Climbed up from High Terrace to 1997m and then dropped back down to meet Mike. Was meant to be 100min but the descent took longer than I expected.

Friday Aug 23, 2013 #

Running 30:00 [4] 5.4 km (5:33 / km)
shoes: VJ Bold 2013

Did my tempo run at the reserve again, but for 22 minutes this week

Thursday Aug 22, 2013 #

Strength & Conditioning 15:00 [0]

Flexibility

Wednesday Aug 21, 2013 #

Running 50:00 [3] 6.9 km (7:15 / km)
shoes: Asics Gel Nimbus 14

Fartlek at the reserve. Good track for it with good hills and interesting bends and trees to weave around at speed. 10 min warm up/down with the remainder 30 min fartlek

Tuesday Aug 20, 2013 #

Running 1:00:00 [3] 8.4 km (7:09 / km)
shoes: VJ Bold 2013

Ran with Mike at Kakahu. Nice track but pretty muddy. Lots of snow damage with the gorse so we had to push through it a bit. Fun

Monday Aug 19, 2013 #

Running 1:00:00 [3] 8.3 km (7:14 / km)
shoes: Inov8 X-Talon 212 3.0

Ran some intervals in Talbot forest. 6 x 2 min at 85-90% with an extra long warm down

Saturday Aug 17, 2013 #

Running 2:00:00 [2] 12.0 km (10:00 / km)
shoes: VJ Bold 2013

I was meant to do my long run on Sunday but Mike was keen to check out a potential map site, so we went out today. Pretty cool area; limestone cliffs and boulders with runnable kanuka forest. It was pretty low intensity with lots of stops but I have no idea how far we really ran. Probably a lot further than 12 km.

Friday Aug 16, 2013 #

Running 30:00 [3] 4.8 km (6:15 / km)
shoes: Asics Gel Nimbus 14

Tempo run for 20 min with Mike. Should have had more of a warm up but it was ok

Thursday Aug 15, 2013 #

Running 1:00:00 [3] 7.6 km (7:54 / km)
shoes: Asics Gel Nimbus 14

Took a pretty fun run part way up Mt Peel, but the track got really rough so I came down and ran some more on the flatter tracks. Big trees

Tuesday Aug 13, 2013 #

Strength & Conditioning 15:00 [3]

Stretching/Flexibility

Monday Aug 12, 2013 #

Running 40:00 [4] 5.5 km (7:16 / km)
shoes: VJ Bold 2013

Ran some intervals while I checked out the site for the PFOPC map. 4 x 4 min with about 2 min recoveries. Wasn't really feeling in the zone for the session

Sunday Aug 11, 2013 #

Orienteering race 57:22 [4] 11.6 km (4:57 / km)
shoes: Inov8 X-Talon 212 3.0

Drove down with Mike and Matt to the OY at Mt Ross. It was a pretty epic drive but a cool map to run on. Quite easy though, would have been much better at night. Didn't push really hard and lost a lot of time at 7 when the control was in the wrong place

C • Race 3

Saturday Aug 10, 2013 #

Orienteering 20:00 [3] 3.5 km (5:43 / km)
shoes: Inov8 X-Talon 212 3.0

Ran on the middle map on the way down to Geraldine, but we only had a W50 map so it was a bit short. Also, while I was away in Norway someone borrowed my southern hemisphere compass but didn't give it back, so I don't have one now. I found I wasn't taking as straight lines as usual, probably to keep better map contact. Cool area

C • embargo 2

Wednesday Aug 7, 2013 #

Running 1:15:00 [2] 11.3 km (6:38 / km)
shoes: VJ Bold 2013

Pretty cruisy Ogang run. Bad weather. Not much to report

Monday Aug 5, 2013 #

6 PM

Running 40:00 [3] 6.3 km (6:21 / km)
shoes: VJ Bold 2013

Nice short run in the bush again. Ran through the Blue and then dropped down to the Flax Clearing and along the Red. Felt pretty good, starting to recover from Eurotrip. #wet #dark #otari

8 PM

Strength & Conditioning 30:00 [3]

Really great to do a core session with Steph. I've lost a lot of core fitness since I last trained, hopefully I can keep up the core this time. #fun #brotherandsisterbonding

C • Hashtags 7

Sunday Aug 4, 2013 #

Orienteering 26:54 [5] 3.9 km (6:54 / km)
shoes: VJ Bold 2013

Pretty low-key score event. Bit of a contrast to be running in Wellington bush again, after Europe. Still pretty smashed

Thursday Aug 1, 2013 #

Orienteering 36:34 [5] 5.9 km (6:12 / km)
shoes: Inov8 X-Talon 212 3.0

Drove up the coast to have a run on the World Cup Middle that I missed while in Norway. Decided to hit it pretty hard because it looked like a sweet area, but it was pretty tricky without controls. The first section in the forest was pretty easy but good fun, but then the open after that was really tough. Had no idea what I was doing going to 8, and without controls I had to really slow and relocate. 57th fastest split for that leg, and I was almost double the fastest time. Things really turned around when I got back in the forest though. Smashed the forest leg to 12 and took the fastest split. The dunes got really physical towards the end of the race as I started to get tired. Overall pretty pleased with how I ran, seeing as I would have come about 10th (I did 36:34, and Tue was 36:36, so it’s pretty hard to tell). Results… #nz #pineforestsanddune #worldcup #stoked

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