Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 7 days ending Mar 11, 2012:

activity

time

miles

Orienteering

3:54:48

20.63

(11:23)

33.2

(7:04)

Cycling

1:10:00

13.05

(11.2/h)

21.0

(18.0/h)

Strength & Conditioning

1:00:00

Running

44:56

4.6

(9:46)

7.4

(6:04)

Total

6:49:44

38.28

61.6

1:40

0:00

» now

Sunday Mar 11, 2012 #

11 AM

Orienteering race 36:09 [5] 5.9 km (6:08 / km)
ahr:165 max:177 shoes: Icebug Spirit OLX

Mass start on the Katoa Po post event. Was just behind Matt, James and Jamie until around control 8. and then I stuffed 11 and lost the lead again. Got it back on control 19 and held it to the finish. Didn't feel super fast and was pretty tired.

Saturday Mar 10, 2012 #

Event: Katoa Po

3 PM

Orienteering 22:15 [3] 4.0 km (5:34 / km)
ahr:163 max:171 shoes: Icebug Spirit OLX

Katoa Po pre event. Cruised around and got most of my navigation sorted.

Ogden-Hann value: 103, 342

9 PM

Orienteering race 25:09 [5] 4.4 km (5:43 / km)
ahr:174 max:182 shoes: Icebug Spirit OLX

Leg 4 of Katoa Po for the Wellington Team. A bit hesitant on 1 as I haven't done night orienteering for about 2 years, and lost a few seconds on 11, 12 and 15. Won the leg by about 10min...

11 PM

Orienteering race 46:55 [5] 7.4 km (6:20 / km)
ahr:169 max:175 shoes: Icebug Spirit OLX

Leg 6 of Katoa Po for the Wellington Team. Could have run faster if I had eaten something after running the first leg, and so had some really sloppy orienteering and no energy. Overshot 1, Majorly stuffed 2 by not having a plan, drifted a bit far right on 11, 18 and 19. Came 2nd on the leg behind Jourdan

Thursday Mar 8, 2012 #

Event: CSW Triathlon

5 PM

Orienteering 1:12:13 [3] 7.5 km (9:38 / km)
ahr:134 max:155 shoes: Inov8 X-Talon 212

Didn't have a map of Slovakia prepared because I though I thought I was going to do the triathlon, so I just re-ran a Winter Classic course

Wednesday Mar 7, 2012 #

12 PM

Strength & Conditioning 30:00 [4]

Core

6 PM

Orienteering 32:07 [3] 4.0 km (8:02 / km)
ahr:152 max:171 shoes: Inov8 X-Talon 212

Just cruised around the after work event but still only took me 30min

Tuesday Mar 6, 2012 #

3 PM

Running 44:56 [4] 7.4 km (6:04 / km)
ahr:142 max:174 shoes: Inov8 X-Talon 212

Warm up
4 x 400m efforts
2 x 800m efforts
Warm down

Felt pretty good but couldn't run as fast as I would have liked in some places due to the runnability of the trails

Monday Mar 5, 2012 #

12 PM

Strength & Conditioning 30:00 [4]

Core

3 PM

Cycling 1:10:00 [3] 21.0 km (18.0 kph)

Cycled up to the skyline to finish the Otari map

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