Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 7 days ending Nov 7, 2010:

activity	#	time	miles		km		+m
Orienteering	3	4:21:58	17.58	(14:54)	28.3	(9:15)	1585	6 /	13c	46%
Cycling	6	2:24:03	31.25	(13.0/h)	50.3	(21.0/h)	1000
Running	3	2:23:08	8.59	(16:40)	13.82	(10:21)	490
Other	1	1:30:00
Total	10	10:39:09	57.43		92.42		3075	6 /	13c	46%

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Sunday Nov 7, 2010 #

12 PM

Orienteering race (Middle Distance) 34:26 [5] **** 5.8 km (5:56 / km) +180m 5:08 / km
spiked:6/13c shoes: Inov8 Oroc 280s

Club Event at Osgiliath. Won by 4:14 over Tim Robertson. Didn't have very flash navigation but picked it up a bit at the end.
1 Got slowed in the crap before the control and then ended up too far to the right. Should have kept to the left and stayed in the less bumpy contours.
2 Rechecked my map too much, should have just been confident and gone strait to where I though it was, instead of just inching forward.
3 Got pushed to the right going through the middle block of forest, and again not confident.
8 Should have stayed on with my plan and kept pushing forward instead of going over the hill which slowed me.
10 Stopped to early, same with 12
11 Should have cut into forest earlier. ran all the way to clearing

I have decided to be particularly harsh on myself now with navigation which explains the low percentage of spiked controls.

Saturday Nov 6, 2010 #

Note

Glued my Inov8s back together so I can run in them tomorrow

6 PM

Cycling (Road) 25:00 [3] 8.9 km (21.4 kph) +120m
shoes: Bike

Biked to Mount Victoria to test run the courses

Orienteering race (Middle Distance) 51:32 [5] 6.5 km (7:56 / km) +365m 6:11 / km
shoes: Mizuno Wave Inspire 6s

Test ran the Red Long for an event on Mount Victoria

Running (Off-track) 9:00 [3] 2.0 km (4:30 / km)
shoes: Mizuno Wave Inspire 6s

Ran around and checked some orange controls for a warm down

Cycling (Road) 28:29 [3] 9.1 km (19.2 kph) +280m
shoes: Bike

Cycled home from Mount Victoria

Friday Nov 5, 2010 #

7 PM

Running (Off-track) 1:57:26 [3] 8.0 km (14:41 / km) +280m 12:30 / km
shoes: Mizuno Wave Inspire 6s

Ran from Tims house at the Potluck with Tim up Speedys Stream near Kelson. Fell in the river a lot, Tim fucked the topo map by dropping it in the river, climbed a huge waterfall and tried to catch some monster eels. Got to farmland after 1:30:00 of stumbling up the river and ran home. Then had to sneak through some peoples properties on the way back

Thursday Nov 4, 2010 #

3 PM

Running hills (Road) 16:42 [5] 3.82 km (4:22 / km) +210m 3:26 / km
shoes: Asics Gel-DS Trainer

Did my own hill session to try out my Asics

200m warm up
400m at 80%, 400m recovery
85m at 90%, 85 recovery x 2
Whole lot x 3
200m warm down

6 PM

Cycling (Road) 12:59 [5] 6.3 km (29.1 kph) +80m
shoes: Bike

Cycled to AR kayaking outside Fryberg

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

AR training outside Fryberg

Wednesday Nov 3, 2010 #

8 AM

Cycling (Road) 20:28 [3] 6.5 km (19.1 kph) +140m
(rest day) shoes: Bike

Cycled to school. Quite a slow time but I think it was because of the rogaine last night, my thighs so tired from it.

3 PM

Cycling (Road) 15:00 [2] 6.5 km (26.0 kph) +120m
(rest day) shoes: Bike

Cycled home

Tuesday Nov 2, 2010 #

8 AM

Cycling (Road) 24:05 [2] 6.5 km (16.2 kph) +140m
shoes: Bike

Cycled to school. Took it real easy cos of the rogaine tonight.

3 PM

Cycling (Road) 18:02 [2] 6.5 km (21.6 kph) +120m
shoes: Bike

Cycled home, taking it easy again

6 PM

Orienteering race (Rogaine) 2:56:00 [4] 16.0 km (11:00 / km) +1040m 8:18 / km
shoes: Inov8 Oroc 280s

Afterwork 3hr rogaine at Lowry Bay. Ran around with Tim and got 1230 points

Monday Nov 1, 2010 #

Note
(rest day)

Bit tired after the orienteering yesterday, so went and got some racing flats in town

C • SI Champs 4

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