Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Running	10	11:00:00	48.34	(13:39)	77.8	(8:29)	2225
Orienteering	3	5:50:00	19.57	(17:53)	31.5	(11:07)
Strength & Conditioning	6	4:40:00
Deep Water Running	4	2:30:00
Cycling	4	2:30:00	29.95	(12.0/h)	48.2	(19.3/h)
Total	26	26:30:00	97.87		157.5		2225

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Saturday May 31, 2014 #

Cycling 40:00 [3] 8.0 km (12.0 kph)

Rode through the dunes with Shamus at Foxton Beach

8 PM

Strength & Conditioning 30:00 [5]

Random but good Moose session of core

Thursday May 29, 2014 #

Deep Water Running 40:00 [3]

300 freestyle warmup, then 10 x 1 min with 30 sec breaks with Nick again

Wednesday May 28, 2014 #

Deep Water Running 40:00 [4]

7 x 2 min efforts

Tuesday May 27, 2014 #

Strength & Conditioning 20:00 [3]

Core. Ankle was fine as long as I minimised stability exercises on that foot

Another session at the pool. Really quite difficult to borrow belts, have to pretend I'm thinking of buying one but want to try it first. Not sure how that will go down once they start recognising me.

Anyway saw the physio today, Achilles is healing up really well and I should be able to ease into running next week (2 weeks early)! Full range of movement with no pain, walking is fine. Stoked to be able to run soon.

Thursday May 22, 2014 #

Deep Water Running 30:00 [5]

Had a go at jogging a session at Jellie Park with Nick, wasn't sure how my Achilles would take it but it didn't hur at all. I actually think it felt better afterwards. Did a bit of a lame warm up until the lane opened and then we took some efforts. 10 x 1 min with 30 sec recovery.

Achilles is improving each day, can almost walk normally now.

Monday May 19, 2014 #

Note

Update

Sprained my achilles yesterday so there will be no running for 4 weeks. So gutted

C • Still lots of other trainin... 4

Sunday May 18, 2014 #

Orienteering 2:00:00 [3] 8.7 km (13:48 / km)
shoes: Inov8 X-Talon 212 3.0

Checking out Dalethorpe Map. Total time was probably more than two hours but there were so many stops. Twisted my ankle really badly towards the end and had to hobble back to the car.

10 AM

Running 1:00:00 [3] 7.4 km (8:06 / km)
shoes: Bare Feet

Didn't think the run later checking out Dalethorpe would be fast enough so ran some intervals at the Sheffield Domain. 6 x 500 m but was pretty tired from the climb yesterday

Saturday May 17, 2014 #

Running 2:10:00 [3] 10.4 km (12:30 / km) +1200m 7:56 / km
shoes: Inov8 X-Talon 212 3.0

Good run from Porters Pass along to Castle Hill Peak. Nice conditions with the perfect amount of snow

Friday May 16, 2014 #

Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov8 F-lite 195

This week has been full of average training sessions and today was no exception. Went off to do a good set of intervals at Hagley but during my warm-up my foot started playing up and got pretty sore. Figured it was better to stop than push it but its so frustrating not being able to train properly

Thursday May 15, 2014 #

Strength & Conditioning 1:10:00 [5]
shoes: Inov8 F-lite 195

Good ADP S&C session.

Wednesday May 14, 2014 #

4 PM

Cycling 30:00 [3] 12.0 km (24.0 kph)

Rode over to Farm Track

Running 1:00:00 [5] 7.0 km (8:34 / km) +500m 6:19 / km
shoes: Inov8 X-Talon 212 3.0

Hill reps on Farm track. Two different efforts, 3 x 450m with 80 climb, 2 x 560 m with 80 climb. Quads are pretty smashed at the moment from ADP training so I felt really slow and tired. Also quite slippery and my talons are running out of traction.

Cycling 30:00 [3] 12.0 km (24.0 kph)
shoes: Inov8 X-Talon 212 3.0

Rode back from running and got another damn puncture. Pretty cold also, should bring a jacket with me for riding home next time. Not sure where I'll stash it while I run though

Tuesday May 13, 2014 #

Running 50:00 [3] 7.0 km (7:09 / km) +275m 5:58 / km
shoes: Inov8 X-Talon 212 3.0

Georgia had set some training up on Mt Vernon, but it was way too misty and dark up high to orienteer so I just took some of the lower controls and ran the rest

3 PM

Strength & Conditioning 1:00:00 [3]
shoes: Inov8 F-lite 195

ADP training

Monday May 12, 2014 #

Note

Really planned to run tonight, but upon uploading my assignment I somehow downloaded a different document that overwrote my current assignment. Leaving me with nothing. So the rest of the day was spent re-writing the assignment from scratch. Fuck

C • backup 1

Saturday May 10, 2014 #

Orienteering 3:00:00 [3] 16.8 km (10:43 / km)
shoes: Inov8 X-Talon 212 3.0

Putting out controls for Butlers Bush event tomorrow

Friday May 9, 2014 #

9 AM

Cycling 25:00 [4] 8.0 km (19.2 kph)

Tempo ride

6 PM

Cycling 25:00 [3] 8.2 km (19.7 kph)

Tempo ride

8 PM

Strength & Conditioning 40:00 [3]
shoes: Asics Gel Nimbus 14

ADP session. Missed additional core training. Days are getting so hectic now I just don't know how to fit everything in.

Thursday May 8, 2014 #

Running 30:00 [3] 5.3 km (5:40 / km) +250m 4:35 / km
shoes: Inov8 X-Talon 212 3.0

Felt really stiff from ADP yesterday in upper body and hamstrings. Loosened up slightly on the uphills during the run but still felt quite sore on the descents.

Wednesday May 7, 2014 #

5 PM

Running 1:00:00 [5] 10.0 km (6:00 / km)
shoes: Bare Feet

Intervals at Hagley Park. Flat tire on the bike so I drove there. 8 x 600 m. Would have liked to do some shorter sprints afterwards but it was getting pretty damn dark.

7 PM

Strength & Conditioning 1:00:00 [3]
shoes: Inov8 F-lite 195

ADP Training with Eatson. Arms tired afterwards but it was good.

Tuesday May 6, 2014 #

Orienteering 50:00 [4] 6.0 km (8:20 / km)
shoes: Inov8 X-Talon 212 3.0

Started way to wildly in the night training at Tuhaitara and combined with being pushed way to the side by the fallen trees, lost a lot of time on control 1. Quite a few hesitations until I settled into the map around 5, and after that only really lost big time on 12. Definitely an area to come back to in the dark.

C • nelson 6

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