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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 7 days ending Oct 23, 2010:

activity # timemileskm+m
  Running3 5:34:04 7.33(45:34) 11.8(28:19) 350
  Orienteering2 1:46:32 10.81(9:51) 17.4(6:07) 34527 /37c72%
  Other1 1:30:00
  Cycling1 36:48 10.44(17.0/h) 16.8(27.4/h) 200
  Total6 9:27:24 28.58 46.0 89527 /37c72%

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Saturday Oct 23, 2010 #

2 PM

Orienteering race (Long Distance) 1:13:36 [5] **** 11.2 km (6:34 / km) +210m 6:00 / km
spiked:12/20c shoes: Inov8 Oroc 280s

WOA Champs Day 1. Came 1st by 8min over Tim, then another 12 on Liam in the M20A grade. Shocking navigation. Wrong thicket on 1, wrong hill on 2, too right on 3, lost contact with 5 and 7, had to relocate for 8, Wrong ridge for 11 and following people, Too high on 17 and too left on 19

Friday Oct 22, 2010 #

(rest day)

Rest for WOA champs

Thursday Oct 21, 2010 #

5 PM

Running (Hills) 14:04 [3] 4.1 km (3:26 / km) +100m 3:03 / km
shoes: Mizuno Wave Inspire 6s

Harriers Hill Session at Grenada North. Just took it easy because I have Wellington Champs this weekend. Fist time using shoes and they felt good :)

450m at 80% uphill, 450m jog down
150m at 90% uphill, 150m jog down x 3
Whole lot x 2
6 PM

Other (Kayaking) 1:30:00 [3]

AR training at Fryberg

Wednesday Oct 20, 2010 #

6 PM

Running (Intervals) 20:00 [5] 2.7 km (7:24 / km)
shoes: Bare Feet

900m warm up
900m hard, 300m rest (2:46)
600m hard (1:51)

Got a real bad stitch so I stopped, would have done more. My 900m lap time was 20 seconds faster than before Australia though

Tuesday Oct 19, 2010 #

8 AM

Running (Mapping) 5:00:00 [3] 5.0 km (1:00:00 / km) +250m 48:00 / km
shoes: Running Shoes Blue

Fieldwork at Tikara

Cycling (Road) 36:48 [4] 16.8 km (27.4 kph) +200m
shoes: Bike

Cycled home from Tikara

Monday Oct 18, 2010 #

(rest day)

Probably should start going to polo again

Sunday Oct 17, 2010 #

12 PM

Orienteering race (Middle Distance) 32:56 [5] *** 6.2 km (5:19 / km) +135m 4:47 / km
spiked:15/17c shoes: Running Shoes Grey

Club Event at Seatoun. Really bad weather so no-one turned up. Won by around 7 minutes.

1 Strait SE to the road, first left then E to the school. Just past the building and into the vegetation to the control (1:00)
2 S to the road junction, W to the next junction then right. Around the corner and onto the open land to 2 (1:29)
3 W to the road bend and then first left. All the way to the end of the road (2:33)
4 N, first right, then left, all the way to the end of the road then right onto the open land. Didn’t read the map quite properly, thought it was on the second bush, not the 3rd. Found it soon enough though (2:51)
5 Strait along the open land, through the rough open and then onto the sand at the last minute to save time (1:00)
6 S to the coastal track, followed this along to the large clearing and then to the right of the impassable fence and through the buildings. May have been faster to run S along the road then E at the SE corner of the park. Simpler and better running surface, but a little longer. Up above the bank then dropped down into the control (2:47)
7 SE to behind the building then up onto the ridge, S to the large flat clearing then W up to the hill top via the trail. Lost a little time here trying to follow an indistinct track through the undergrowth which ended up heading the wrong way (2:50)
8 W down the ridge along an unmarked track, down to the clearing and around the building. Lost a little time reading my descriptions late about what side of the building the flag was on (0:59)
9 Followed the track to the end of the ridge and into the “re-entrant” which was just a low spur (1:57)
10 Down to the road, NW to the path and down (1:23)
11 Down the path to the road, along the grass and up to the middle tree. Lost a few seconds checking the map wether the road verge was private property or not, and which tree the control was behind in the descriptions (0:39)
12 Up the path to the road, through the cutting and down the single trail to the beach. Very slow here as it was more of a rough slip face than a track, and it was slippery with the rain. Along the beach and along the single trail, left at the clearing and there it was. Very slow running along the sand (3:36)
13 Through the clearing and then track (0:17)
14 Knew how slow it was running along the sand so I went via the ridge, which ended up being just as slow running into the wind. W to the main track, followed this up the hill, north along the ridge track to the hill, then down the single trail to the beach and along (3:49)
15 N along the seaside single trail, but this was very slow into the wind so at the clearing used the streets to run unhindered by the wind. Lost a little time because I couldn’t see it amongst the undergrowth (2:55)
16 S to the open area, W then S the W along the streets to the park. Ran S along the road and cut in past the clubrooms to the control (1:52)
17 Strait (0:30)
F Right around the impassable fence then strait to it (0:29)

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