Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 7 days ending Aug 7, 2011:

activity	#	time	miles		km		+m
Running	5	4:26:09	26.12	(10:11)	42.03	(6:20)	460
Strength & Conditioning	3	1:20:00
Orienteering	1	1:13:53	4.01	(18:24)	6.46	(11:26)
Total	8	7:00:02	30.13		48.49		460

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Sunday Aug 7, 2011 #

12 PM

Orienteering 34:44 [5] *** 3.67 km (9:28 / km)
ahr:159 max:177 shoes: Inov8 Oroc 280s

Re-ran the Karori park event as a score event, finished just behind Jamie. Silly control through the fight up two impassable cliffs. Navigation was fine except I made a bad decision and ran the end controls in a silly order.

Orienteering 39:09 [3] *** 2.79 km (14:02 / km)
ahr:149 max:170 shoes: Inov8 Oroc 280s

Took turns navigating and following on the map on an old Winter Classic course on Wrights. Got some mean ideas for an Omax up there later. Getting used to bush-bashing for the classic in two weeks

Running 44:03 [3] 6.73 km (6:33 / km)
ahr:150 max:169 shoes: Inov8 Oroc 280s

Ran back to Jamie's around the sanctuary and through Aro. Biked home and got there just in time to miss the hail

9 PM

Strength & Conditioning 30:00 [3]

Getting better at some of the exercises, closer to touching my toes

Saturday Aug 6, 2011 #

Running 1:18:57 [3] 12.58 km (6:17 / km) +460m 5:18 / km
ahr:160 max:175 shoes: Inov8 Oroc 280s

Ran around a few forests checking them out for orienteering. Awesome stuff. The first hill killed me but I wasn't warmed up or anything so that's all good. Got caught by a track that didn't exist and pushed to far west

Friday Aug 5, 2011 #

7 AM

Strength & Conditioning (Core) 20:00 [5]

Wilton Hilton Exercise Regime - 20min version

6 PM

Running 23:41 [3] 4.84 km (4:54 / km)
ahr:150 max:167 shoes: Mizuno Wave Inspire 6s

Short run around Wilton, focused on my feet landing flat on the ground (rather than just the outside edge) and I needed a smooth surface to do that.

Wednesday Aug 3, 2011 #

7 PM

Running 55:21 [3] 7.7 km (7:11 / km)
ahr:151 max:178 shoes: Mizuno Wave Inspire 6s

Potluck run from Magnus, up the Pylon track and home via Otari to pick up my bread and cycle up quickly. Had no light with me so I tripped over on every rock in the grass

Tuesday Aug 2, 2011 #

4 PM

Running 1:04:07 [4] 10.18 km (6:18 / km)
shoes: Mizuno Wave Inspire 6s

Hill training with Jamie, had a bit of a cold but still felt good compared to him on the hills. Easy jog from his down to Aro Valley, and then a steady push up to the turbine at about 80%. We then did some intervals back down at around 60%, 1min on, 1min off. Finally a solid effort up the stairs to his. Got my Garmin working, it can now import (I have to have it turned off)!!!!

8 PM

Strength & Conditioning 30:00 [3]

Stretches to improve flexibility.

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