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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Running14 14:50:00 68.66 110.5
  Orienteering11 14:20:23 56.67(15:11) 91.2(9:26) 2250
  Cycling9 6:30:00 66.49 107.0
  Total26 35:40:23 191.82 308.7 2250

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Sunday Mar 30, 2014 #

Orienteering 4:30:00 [3] 27.6 km (9:47 / km) +1600m 7:35 / km
shoes: Inov8 X-Talon 212 3.0

GRAM with Connor Cleary. Pretty good, Chris got all the controls though. We missed out on 70 points.

Saturday Mar 29, 2014 #

Running 40:00 [4] 8.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 3.0

Good, quick run around Kakahu. Quite slippery but that just made it more exciting

Thursday Mar 27, 2014 #

5 PM

Cycling 30:00 [3] 8.0 km (16.0 kph)

Rode to Hagley Park and back

Running 40:00 [3] 6.9 km (5:48 / km)
shoes: Bare Feet

Feeling a bit tired and slow so I ran a shortened pyramid session. 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m and then 200m. Felt really fast on the last 200 though which was a good way to end

Wednesday Mar 26, 2014 #

5 PM

Cycling 1:10:00 [3] 22.0 km (18.9 kph)

Rode over to the Port Hills and back. Couldn't stop yawning on the way over so that was a good start to the training

Running 1:50:00 [3] 16.2 km (6:47 / km)
shoes: Inov8 X-Talon 212 3.0

Ran up from near Chris' place and around Mt Vernon. Felt a bit tired but running on lots of rough sheep tracks didn't help so much

Tuesday Mar 25, 2014 #

4 PM

Cycling 20:00 [3] 8.0 km (24.0 kph)

Rode to Hagley Park and back

Running 40:00 [5] 7.7 km (5:12 / km)
shoes: VJ Bold 2013

Filthily wet and cold at Hagley Park but I ran my intervals nonetheless. Scrapped the running warm up/down and used the ride there and back as that instead. 6 x 800m efforts. Bolds gave me some good grip on the corners.

Sunday Mar 23, 2014 #

Orienteering race 1:24:44 [5] 9.6 km (8:50 / km) +650m 6:36 / km
shoes: Inov8 X-Talon 212 3.0

Tough Canterbury Champs race. Lots of climb and lots of heat. 2nd place, 14 sec behind Chris. Some mistakes too, quite hard to tell which rock the control was on

Saturday Mar 22, 2014 #

11 AM

Orienteering race 37:19 [5] 5.0 km (7:28 / km)
shoes: Inov8 X-Talon 212 3.0

Won Canterbury Champs by about 2min. Fairly good race with not too much time loss.
5 PM

Orienteering race 14:01 [5] 3.5 km (4:00 / km)
shoes: Inov8 F-lite 195

Pretty tired and slow for sprint but minimal time loss. 6 sec behind Tim

Friday Mar 21, 2014 #

Running 1:10:00 [3] 9.5 km (7:22 / km)
shoes: Asics Gel Nimbus 14

Ran with Eatson up Sugarloaf and dropped over the other side then we ran back round to Bowenvale

Thursday Mar 20, 2014 #

Cycling 20:00 [3] 8.0 km (24.0 kph)

Rode to Hagley Park and back

Running 50:00 [5] 7.2 km (6:57 / km)
shoes: Bare Feet

Intervals at Hagely. Warm up, then 8 x roughly 400m efforts. Fun

Wednesday Mar 19, 2014 #

Orienteering 15:48 [3] 3.5 km (4:31 / km)
shoes: Inov8 F-lite 195

My orienteering is really going downhill and I am starting to make some super-amateur mistakes. Missed 2 controls today at the Ferrymead map. Not quite sure what's happening

Orienteering 15:48 [3] 3.5 km (4:31 / km)
shoes: Inov8 F-lite 195

My orienteering is really going downhill and I am starting to make some super-amateur mistakes. Missed 2 controls today at the Ferrymead map. Not quite sure what's happening

Tuesday Mar 18, 2014 #

Running 2:00:00 [3] 21.1 km (5:41 / km)
shoes: Inov8 X-Talon 212 3.0

Good run up through Vic Park and then up Flying Nun and further along the ridge. Found some cool closed tracks to run, and an especially overgrown, old, closed track diving off the edge down the other side. Gotta go back and check it out, although its about 1 hr running to get there so it may have to be on a long run.
5 PM

Cycling 1:00:00 [3] 20.0 km (20.0 kph)

Rode over to the bottom of Dyers Pass rd and back

Monday Mar 17, 2014 #

Note

Body still pretty sore from the Bouldergaine, I swear every muscle hurts.

Sunday Mar 16, 2014 #

Orienteering 30:00 [3] 4.9 km (6:07 / km)
shoes: Inov8 X-Talon 212 3.0

Nice run with Tom and Matt from Arthurs Pass down to Whio Cottage

Saturday Mar 15, 2014 #

Orienteering 3:00:00 [2] 6.0 km (30:00 / km)
shoes: Inov8 X-Talon 212 3.0

Bouldergaine (Rogaining and bouldering combined) with Stephen. Not much running involved, mostly just waiting in queues for the rocks and standing there figuring out how to climb them. Run and jump technique was definitely the most effective
C • Influence your cuz :) 2

Friday Mar 14, 2014 #

6 PM

Cycling 20:00 [3]

Rode to Hagley Park for intervals

Running 1:10:00 [5] 10.0 km (7:00 / km)
shoes: Bare Feet

Intervals at Hagley park. Started off with 1 length of the field, then 2, 3, 4, 5, 6, 5 and started to get a sore calf so decided to stop. Plus I had to get back to the hall for my dinner which I didn't actually get in the end
C • college dinner times 2

Wednesday Mar 12, 2014 #

Orienteering race 15:26 [5] 3.8 km (4:04 / km)
shoes: Inov8 F-lite 195

Run sprint at Heaton but legs feeling pretty tired so I didn't have much speed. Straight through the stream was not a good idea; waist deep water, knee deep mud and wading through lilies.

Tuesday Mar 11, 2014 #

4 PM

Cycling 1:00:00 [3] 20.0 km (20.0 kph)

Rode over to Bowenvale

Running 1:30:00 [3] 14.9 km (6:02 / km)
shoes: Inov8 X-Talon 212 3.0

Ran up to the Crater Rim and then along some closed tracks which were pretty sick. Legs a bit tired though

Monday Mar 10, 2014 #

Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Asics Gel Nimbus 14

Cruisy run past Riccarton Bush on the roads.

Sunday Mar 9, 2014 #

Orienteering race 1:30:00 [4] 10.8 km (8:20 / km)
shoes: Inov8 X-Talon 212 3.0

Ran the Whitecliffs Rogaine with Stephen. Lost some time due to some weird mapping but for a rogaine it was pretty choice. Except for the end where we ran through 100m of unmapped, deep blackberry to get to the finsh in time

Saturday Mar 8, 2014 #

1 PM

Cycling 1:00:00 [3] 21.0 km (21.0 kph)

Rode partway into the Port Hills and back with Oli

Running 1:20:00 [5]
shoes: Inov8 X-Talon 212 3.0

Took some brutal hill reps. Steep gradient, around 3 min in length each. 5 x. The drinking fountain at the top was a life-saver

Friday Mar 7, 2014 #

12 PM

Cycling 50:00 [3]

Rode out to the port hills and back

Running 1:00:00 [3]

Ran in the Port Hills around Bowenvale

Thursday Mar 6, 2014 #

Running 1:00:00 [3]

Really average interval session, had a wicked stitch throughout but on the plus-side my foot didn't hurt to run. 4 x 800m efforts. Planned to do more but my stomach/chest had other ideas

Tuesday Mar 4, 2014 #

Note

Planned to do a long run today but after the nurse pulled the wrong bandage off my leg and practically ripped the wound apart my ankle was a bit sore.

Monday Mar 3, 2014 #

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Gel Nimbus 14

Jog from uni, not a lot of cool places to run nearby...

Sunday Mar 2, 2014 #

Orienteering race 1:07:17 [4] 8.0 km (8:25 / km)
shoes: Inov8 X-Talon 212 3.0

Started out on the first OY at Orton Bradley hard but got so demotivated by the below-par map and sadistic course setting that I slowed a bit
C • flash back to PAPO course s... 5

Saturday Mar 1, 2014 #

Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: Inov8 X-Talon 212 3.0

Map south of Woodend Beach had heaps of wind damage so the training ended up being pretty average.

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