Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 31 days ending Oct 31, 2013:

activity

time

miles

Orienteering

13:14:42

72.27

(11:00)

116.3

(6:50)

Running

9:46:13

57.41

(10:13)

92.4

(6:21)

Strength & Conditioning

20:00

Total

23:20:55

129.68

208.7

2:10

0:00

» now

Thursday Oct 31, 2013 #

7 PM

Running race 8:13 [5] 1.4 km (5:52 / km)
shoes: Inov8 X-Talon 212 2.0

Smashed the race up Mt Vic. Started at the park of Pirie St and any route to the top, then back down.

8 PM

Orienteering 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 2.0

Fun sprint around Thorndon

Wednesday Oct 30, 2013 #

Orienteering 2:10:00 [3] 15.0 km (8:40 / km)
shoes: Inov8 X-Talon 212 2.0

Super boss training with Matt, Jamie and Laura in Waitarere. Coastal stuff was pretty tiring.

Tuesday Oct 29, 2013 #

Running 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics Gel Nimbus 14

Good run with Matt in Otari, on the skyline and in the cemetery. Meant to be an easy run but it didn't quite work out like that

Monday Oct 28, 2013 #

10 AM

Orienteering race 22:07 [5] 3.0 km (7:22 / km)
shoes: VJ Bold 2013

Had a good run at the WOA Middle and won by 2 min. Quite a tricky course and fairly physical but I think it suited me. Ankle a bit sore but achilles fine.

4 PM

Strength & Conditioning 20:00 [5]

Core with Matt Ogden and Steph. Got pretty smashed in the planks

Sunday Oct 27, 2013 #

Event: WOA Champs

9 AM

Orienteering 15:41 [3] 3.5 km (4:29 / km)
shoes: Inov8 X-Talon 212 2.0

Cruised the sprint qual for WOA Champs and Tim caught me but I wasn't fussed. Minimal time loss and ankle ok for the run

2 PM

Orienteering race 9:46 [4] 2.5 km (3:54 / km)
shoes: Inov8 X-Talon 212 2.0

Came 2nd in the semi-final behind Matt and qualified for the final. Achilles is really sore, especially when I curl my toes, I think from the twisted ankle

4 PM

Orienteering race 9:42 [5] 2.6 km (3:44 / km)
shoes: Inov8 F-lite 195

Super amateur mistake in the final. While running to 4 I planned 6-7 and ended up at 7 instead of 4. Rest of the race was pretty good and came 3rd, behind Shamdawg and Matt

Saturday Oct 26, 2013 #

Orienteering race 1:24:13 [5] 11.8 km (7:08 / km)
shoes: VJ Bold 2013

Won WOA Long Distance. Pretty boring map but the course made the best of the area. Some brutal hills too. Ankle pretty average

Friday Oct 25, 2013 #

Running 50:00 [3] 6.8 km (7:21 / km)
shoes: Inov8 X-Talon 212 2.0

Nice run to check out the beautiful hills map. Ankle pretty good once taped

Wednesday Oct 23, 2013 #

Running 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Asics Gel Nimbus 14

Ankle felt good again with much less swelling so I went for a run with Matt on the roads. Ankle held up fine and only got a bit sore when we did a fast effort along a gentle uphill, but fine afterwards

Tuesday Oct 22, 2013 #

Note

Ankle was a lot better today, didn't run but spent a good 8 hours mapping without any problems

Monday Oct 21, 2013 #

Note
(injured)

Tried a bit of mapping today but my ankle was still pretty sore walking on uneven ground.

Sunday Oct 20, 2013 #

Orienteering race 32:00 [4] 5.6 km (5:43 / km)
(injured) shoes: VJ Bold 2013

The AOA Long Distance started well for me with good flow and speed, but then on the way to the 2nd control I rolled my ankle really badly. I tripped at the top of the bank and landed badly on it at the bottom, twisting it. Walked for about a minute and then started jogging. Thought it might go away after a while but it just kept getting worse as I rolled it repeatedly. Then when I picked up my 2nd map and saw how much course was left I knew I wouldn't be able to finish it and pulled out

Saturday Oct 19, 2013 #

Event: Auckland Champs

11 AM

Orienteering 44:25 [3] 6.4 km (6:56 / km)
shoes: VJ Bold 2013

Auckland Champs Middle Distance at Woodhill. Race started well and I was running quite cleanly with only a few hesitations up until number 17. When I got there the control was not there. I relocated 3 times thinking I may be wrong but couldn't find it and after 10 min gave up and just carried on. Then someone went out and put the control in the right place so it was fine for the others. I was winning at 16 but ended up in 4th

C • 17 6

5 PM

Orienteering race 12:11 [5] 3.0 km (4:04 / km)
shoes: Inov8 F-lite 195

Auckland Champs Sprint ended up being a pretty lame course. Ton of dog-legs and dead running and I also got pretty smashed by Matt.

Friday Oct 18, 2013 #

Running 43:00 [4] 5.6 km (7:41 / km)
shoes: VJ Bold 2013

Tailed Matt while he ran a course on the new Riverhead map.

Wednesday Oct 16, 2013 #

Running 50:00 [3] 10.9 km (4:35 / km)
shoes: Asics Gel Nimbus 14

Another run with Matt. On the roads. Again

Tuesday Oct 15, 2013 #

9 AM

Running 40:00 [3] 5.9 km (6:47 / km)
shoes: Asics Gel Nimbus 14

Morning jog with Matt on the roads and some kauri tracks

Monday Oct 14, 2013 #

Running 1:40:00 [3] 14.2 km (7:03 / km)
shoes: VJ Bold 2013

Nice run with Matt in Riverhead that ended up being longer than expected.

Sunday Oct 13, 2013 #

Orienteering race 58:03 [5] 9.2 km (6:19 / km)
shoes: VJ Bold 2013

Another pretty good run put me in first again. Maybe started a bit slow but had a good pace that I could keep for the whole race. No issues with navigation. Awesome area! Results...

2 PM

Orienteering 1:00:00 [3] 4.2 km (14:17 / km)
shoes: VJ Bold 2013

Control Collecting

Saturday Oct 12, 2013 #

Event: AOA OY7/OY8

1 PM

Orienteering race 39:29 [5] 6.0 km (6:35 / km)
shoes: VJ Bold 2013

Ran pretty well in the AOA OY7 at Houtu. Started 2min behind Matt and caught sight of him at 8. Lost some time at 12 and 13 but then passed him just after 21. Really awesome forest, everything just breaks when you run through it. Results...

4 PM

Orienteering 40:00 [2] 2.6 km (15:23 / km)
shoes: VJ Bold 2013

Collecting controls

Wednesday Oct 9, 2013 #

Running 40:00 [3] 6.6 km (6:04 / km)
shoes: VJ Bold 2013

Ran from Sid's house through some pine forest there. Steep

Tuesday Oct 8, 2013 #

Running 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Asics Gel Nimbus 14

Cool run with Tom Eatson on a rough trail up Mt Lowry. Then a nice fast decent on a slightly better track

Sunday Oct 6, 2013 #

Orienteering 50:20 [5] 7.4 km (6:48 / km)
shoes: Inov8 X-Talon 212 3.0

Ran 2nd leg in the Australian Relay Champs with Tom (1st) and Matt. Went out in 3rd place about 8 minutes back. Saw 2nd place ACT on the way to the 2nd control (had caught ~2min) and passed him going to 4. Then I had a longer split way down the hill and I was passed again, so I had dropped 1min behind 2nd by the spectator. Then I caught them both on the climb up to 9, and managed to sneak into the lead going to 11 with a slightly different route-choice. Held it until the finish, but only just. Matt couldn't hold off Craney and we finished 2nd behind ACT. Felt pretty exhausted after 5 but the adrenaline fired back up after I got into the lead at the end. Fairly clean, just a bit of hesitation going into 3 (higher may have been better; full speed no mistakes) and 7

RELAY M21E - Splits

Saturday Oct 5, 2013 #

Event: Australian Middle Distance/Relay Championships

Orienteering race 36:45 [5] 5.7 km (6:27 / km)
shoes: Inov8 X-Talon 212 3.0

5th place in the Australian Middle Distance Champs. Sloppy race with lots of mistakes, and pretty exhausted after the week. Just felt like I wasn't really concentrating.

Oz Middle Course 1 - Splits

Friday Oct 4, 2013 #

Orienteering 40:00 [3] 6.3 km (6:21 / km)
shoes: Inov8 X-Talon 212 3.0

Fun training with Tom and Matt. Jogged a short course out at Orroral just to get used to the rocks again. A bit tricky at the start but once I got into the course it was ok

I have been doing way too much training this week to run well over the weekend. Tomorrow is going to hurt

Thursday Oct 3, 2013 #

Note

Played a bit too much football with everyone for a rest day. Weekend could be interesting

Wednesday Oct 2, 2013 #

10 AM

Orienteering 50:00 [3] 8.2 km (6:06 / km)
shoes: Inov8 X-Talon 212 3.0

Took some controls on the map from the School's Individual. Ran to the start and then did a bit of controls picking in the sand-mining area followed by some long legs across the vague spur-gully part. Decided to run hard for the first part of the Senior Boys course so I could compare splits with Tim. On the way to the 1st control I ran past two controls, so I assumed that there were controls out still. Then when I got to the control site and there was no control there I got really thrown. Forgot to take splits too. The sand mining area was quite tricky without controls but the vague part of the map towards the end was super easy. Just compass and run

5 PM

Orienteering 20:00 [5] 5.1 km (3:55 / km)
shoes: Inov8 F-lite 195

Fast intervals with Matt Crane, Ian, Olle, Brodie and Kas on the Capital-O map again. 4 efforts, each about 5 min long. Felt pretty good once I had my shoes on but I developed a pretty nasty stitch which held me back a bit

Tuesday Oct 1, 2013 #

12 PM

Orienteering 20:00 [3] 4.2 km (4:46 / km)
shoes: Inov8 F-lite 195

Cool sprint around Canberra with Olle, Ian and Marketa on the Capital-O map. Not to hard but pretty fun. Keen to come back here at night

6 PM

Running 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Asics Gel Nimbus 14

Nice run with Ian, Marketa and Matt Crane around and over Mt Ainslie. Marketa taught us all how to run properly on the downhills too. Except maybe Ian, he didn't catch on so quick

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