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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 29 days ending Feb 29, 2020:

activity # timemileskm+m
  Running23 20:23:26 108.03(11:20) 173.85(7:02) 6802
  Walking6 19:54:39 47.12(25:21) 75.84(15:45) 5522
  Orienteering8 4:00:12 21.36(11:15) 34.38(6:59) 396
  Strength & Conditioning2 40:00
  Total29 44:58:17 176.51 284.07 12720
  [1-5]29 42:39:36

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Saturday Feb 29, 2020 #

7 AM

Running (Warm Up) 10:41 intensity: (14 @0) + (26 @1) + (4:52 @2) + (5:09 @3) 1.34 km (7:59 / km)
ahr:134 max:151 shoes: Mizuno Wave Inspire 14

Running 19:39 intensity: (17 @0) + (1:07 @1) + (2:50 @2) + (18 @3) + (4:37 @4) + (10:30 @5) 4.73 km (4:09 / km) +72m 3:52 / km
ahr:164 max:182 shoes: Mizuno Wave Inspire 14

Leap Day Parkrun - Queenstown Gardens
Lovely course round the gardens. Very wheezy...probably a combination of early morning, cold air and not running fast for a long time.
Had a bit of a battle with Nancy Jiang but couldn't quite close the gap.

Running (Warm Down) 11:57 intensity: (6:37 @2) + (5:20 @3) 1.92 km (6:13 / km) +15m 5:59 / km
ahr:135 max:152 shoes: Mizuno Wave Inspire 14

Friday Feb 28, 2020 #

10 AM

Running 1:36:00 [3] 14.56 km (6:36 / km) +534m 5:34 / km
shoes: VJ XTRM

Lake Rere loop.
All the nice views and terrain of a NZ tramping track but on an old, covered over 4wd track and gravelled single track with minimal climb. Ideal!
Lovely beech forest and a very reflective lake.

Thursday Feb 27, 2020 #

8 AM

Walking 3:57:02 [3] 18.88 km (12:33 / km) +880m 10:11 / km

Rest of Mac Loop via some old mining huts...Jean Hut, Heather Jock Hut, Bonnie Jean Hut and Boozer Hut. Rained for half of this but wasnt too cold.

Wednesday Feb 26, 2020 #

12 PM

Walking 4:16:25 intensity: (3:23 @0) + (1:17:22 @1) + (2:03:18 @2) + (52:22 @3) 14.21 km (18:03 / km) +1930m 10:45 / km
ahr:124 max:154

To McIntosh Hut via Black Peak. Very steep to begin with straight up the fence line. Then nice climbing along the ridge and old mining tracks. Dropped our bags off at the base of the final climb to Black Peak which made the climb a lot easier and meant we could run back down! Stayed the night in the free McIntosh Hut which was lovely and had gorgeous views across Glenorchy, Lake Wakatipu and the surrounding mountain ranges.

Tuesday Feb 25, 2020 #

11 AM

Running (Warm Up) 10:53 intensity: (4 @0) + (33 @1) + (1:19 @2) + (8:57 @3) 2.12 km (5:07 / km) +19m 4:54 / km
ahr:141 max:152 shoes: Mizuno Wave Inspire 14

Orienteering 54:00 intensity: (1:26 @1) + (8:27 @2) + (44:07 @3) 7.13 km (7:34 / km) +65m 7:14 / km
ahr:146 max:164 shoes: Mizuno Wave Inspire 14

Horseshoe Bend
Very bad on the first 4 controls being cautious about where the controls were as it was hard without tapes. But once it opened up a bit and I got my eye into it, it was super fun. Got confused with the lines at one point and ended up going from 9 to 21 and 20 before realising and heading back to 10. Few errors here and there but think I managed to find them all.

Orienteering 24:46 intensity: (4 @0) + (6:06 @1) + (12:55 @2) + (5:41 @3) 2.61 km (9:29 / km) +27m 9:01 / km
ahr:126 max:146 shoes: Mizuno Wave Inspire 14

Warm down at Hikuwai. Long leg followed by 2 short controls, then swapping with Jonny. This was tricky as the bushes have grown quite a lot so some gaps are no longer there.

Monday Feb 24, 2020 #

6 PM

Running (Warm Up) 28:12 intensity: (14 @0) + (6 @1) + (12:50 @2) + (15:02 @3) 5.11 km (5:31 / km) +91m 5:04 / km
ahr:138 max:156 shoes: Mizuno Wave Inspire 14

From Selena's mums house in Wanaka. Very hot out and my stomach wasnt feeling great so quite a plod.

Orienteering 10:01 intensity: (18 @0) + (11 @1) + (8 @2) + (2:41 @3) + (6:43 @4) 2.17 km (4:37 / km) +30m 4:19 / km
ahr:160 max:171 shoes: Mizuno Wave Inspire 14

Easy sprint course around Wanaka Schools.

Running 3:06 intensity: (22 @1) + (2:25 @2) + (19 @3) 0.52 km (5:56 / km) +8m 5:31 / km
ahr:130 max:141 shoes: Mizuno Wave Inspire 14

Back to the house

Sunday Feb 23, 2020 #

12 PM

Running 2:25:24 intensity: (21:12 @0) + (45:51 @1) + (1:08:21 @2) + (10:00 @3) 15.15 km (9:36 / km) +932m 7:20 / km
ahr:116 max:149 shoes: VJ XTRM

Ballroom Overhang and Fox Caves with Jonny.
Some running but also a lot of walking.

Saturday Feb 22, 2020 #

12 PM

Running (Warm Up) 19:20 intensity: (9 @0) + (18 @1) + (9:02 @2) + (9:51 @3) 3.08 km (6:16 / km) +23m 6:02 / km
ahr:136 max:148 shoes: VJ XTRM

Orienteering 1:04:59 intensity: (13 @0) + (12 @1) + (15:55 @2) + (48:39 @3) 6.31 km (10:18 / km) +36m 10:00 / km
ahr:142 max:162 shoes: VJ XTRM

'Middle' distance - Rotoiti
Definitely not my kind of fun. Everything has grown up so much since last time I was here. Couldnt follow where I was on the map most of the time and was just a bush bash.
4 PM

Running 36:30 intensity: (8 @0) + (17 @1) + (2:24 @2) + (33:41 @3) 7.05 km (5:11 / km) +103m 4:50 / km
ahr:148 max:163 shoes: Mizuno Wave Inspire 14

Black Hill and round the peninsula.
Didn't do a lot of running in the orienteering so wanted to get out for a proper run.

Friday Feb 21, 2020 #

6 PM

Running (Warm Up) 12:27 intensity: (5 @0) + (1:29 @1) + (10:53 @2) 2.4 km (5:11 / km) +5m 5:07 / km
ahr:124 max:131 shoes: Mizuno Wave Inspire 14

Orienteering 4:18 intensity: (23 @0) + (16 @1) + (2:17 @2) + (1:22 @3) 0.67 km (6:28 / km)
ahr:128 max:146 shoes: Mizuno Wave Inspire 14

Microsprint in Queen's Gardens. Really fun!
Bit treacherous at times on the slippery wooden planks.

Orienteering 16:35 intensity: (1:01 @2) + (3:23 @3) + (12:06 @4) + (5 @5) 3.39 km (4:54 / km) +14m 4:48 / km
ahr:164 max:178 shoes: Mizuno Wave Inspire 14

Normal sprint around Nelson.
Feeling very sluggish and navigation was poor.

Running (Warm Down) 3:35 intensity: (5 @0) + (15 @1) + (3:15 @2) 0.65 km (5:29 / km)
ahr:126 max:133 shoes: Mizuno Wave Inspire 14

To the pub!

Thursday Feb 20, 2020 #

Note
(rest day)

Wednesday Feb 19, 2020 #

3 PM

Running 1:13:39 intensity: (8 @0) + (45 @1) + (32:29 @2) + (40:17 @3) 11.67 km (6:19 / km) +812m 4:41 / km
ahr:139 max:156 shoes: Mizuno Wave Inspire 14

Queen Charlotte track from Anakiwa to lookout with Jonny. Tired leggies and right knee a bit niggly.

Tuesday Feb 18, 2020 #

2 PM

Running (Warm Up) 11:29 intensity: (10 @0) + (29 @1) + (5:33 @2) + (5:17 @3) 2.16 km (5:19 / km) +41m 4:51 / km
ahr:133 max:144 shoes: Mizuno Wave Inspire 14

Running intervals 20:02 intensity: (19 @2) + (3:53 @3) + (11:24 @4) + (4:26 @5) 4.5 km (4:27 / km)
ahr:169 max:182 shoes: Mizuno Wave Inspire 14

10x 1min fast, 1min easy around a field in Picton.

Running (Warm Down) 11:19 intensity: (53 @2) + (10:26 @3) 2.01 km (5:37 / km) +25m 5:17 / km
ahr:147 max:159 shoes: Mizuno Wave Inspire 14

Monday Feb 17, 2020 #

9 AM

Running 47:01 intensity: (8 @0) + (8 @1) + (9:39 @2) + (29:21 @3) + (7:45 @4) 6.35 km (7:24 / km) +574m 5:06 / km
ahr:150 max:174 shoes: Mizuno Wave Inspire 14

Morning hilly run on the tracks from Whites Bay campsite with Jonny.
4 PM

Strength & Conditioning 30:00 [1]

Sunday Feb 16, 2020 #

9 AM

Running (Warm Up) 14:24 intensity: (10 @0) + (18 @1) + (1:52 @2) + (12:04 @3) 2.66 km (5:25 / km) +47m 4:58 / km
ahr:142 max:153 shoes: Mizuno Wave Inspire 14

Running intervals 20:06 intensity: (12 @1) + (23 @2) + (4:05 @3) + (8:27 @4) + (6:59 @5) 4.5 km (4:28 / km) +21m 4:22 / km
ahr:168 max:181 shoes: Mizuno Wave Inspire 14

Lethargic mona along the Taylor River (Blenheim). Legs feeling heavy from some big mountain days but good to get the legs moving quickly again.

Running (Warm Down) 13:19 intensity: (5 @2) + (12:37 @3) + (37 @4) 2.4 km (5:33 / km) +25m 5:17 / km
ahr:155 max:166 shoes: Mizuno Wave Inspire 14

Saturday Feb 15, 2020 #

Note
(rest day)

Chill day in Blenheim. Went to the movies so we could sit down for a few hours without being attacked by sandflies!

Friday Feb 14, 2020 #

10 AM

Running 4:05:57 [3] 21.78 km (11:17 / km) +1131m 8:58 / km
shoes: VJ XTRM

Run/walk with Jonny. Ran to Speargrass Hut, walked up to Robert's Ridge ridge and ran the second half of the ridge back down (once we got past the huge boulder fields). Really epic mountains, much more rocky and cool than it appears looking from Lake Rotoiti. Legs feeling pretty tired after Mt Owen.

Thursday Feb 13, 2020 #

9 AM

Running 33:28 intensity: (10 @0) + (44 @1) + (7:12 @2) + (25:13 @3) + (9 @4) 5.49 km (6:06 / km) +158m 5:20 / km
ahr:141 max:167 shoes: Mizuno Wave Inspire 14

Wanted an easy flattish run on a non-technical path and found the lovely Braeburn Track at Lake Rotoiti which fit the criteria perfectly. Even came with a bonus waterfall. Almost made horrendous sandflies worth it...

Wednesday Feb 12, 2020 #

8 AM

Walking 5:45:28 [3] 20.0 km (17:16 / km) +1937m 11:38 / km

Granity Pass Hut to Mt Owen and down to Siberia Flats
EPIC!!

Tuesday Feb 11, 2020 #

12 PM

Walking 1:19:26 intensity: (7:22 @0) + (27:19 @1) + (37:55 @2) + (6:50 @3) 4.01 km (19:49 / km) +334m 13:59 / km
ahr:118 max:143

Siberia Flats campsite to Granity Pass Hut

Walking 2:30:00 [3] 8.0 km (18:45 / km)

Monday Feb 10, 2020 #

11 AM

Running 49:27 intensity: (20:59 @2) + (28:28 @3) 8.62 km (5:44 / km) +476m 4:30 / km
ahr:137 max:153 shoes: Mizuno Wave Inspire 14

Final run out to Marahau with Jonny, Tim and Emma. Legs feeling pretty tired so was struggling towards the end.

Sunday Feb 9, 2020 #

11 AM

Running 50:21 intensity: (8 @0) + (37 @1) + (13:09 @2) + (36:09 @3) + (18 @4) 7.22 km (6:58 / km) +361m 5:35 / km
ahr:144 max:167 shoes: Mizuno Wave Inspire 14

Birthday run with Jonny on the inland path to Anchorage then across to Te Puketea Bay for lunch with the others.

Walking 25:14 intensity: (1:54 @0) + (15:07 @1) + (6:41 @2) + (1:32 @3) 1.22 km (20:42 / km) +16m 19:24 / km
ahr:113 max:147

Coasteering back to Cyanthia Cove...although tide was still quite far in so ended up being mostly swimming!

Friday Feb 7, 2020 #

12 PM

Running 50:41 intensity: (3:42 @1) + (33:05 @2) + (13:54 @3) 6.99 km (7:15 / km) +357m 5:46 / km
ahr:130 max:155 shoes: Mizuno Wave Inspire 14

Easy Anchorage loop with Dad.

Thursday Feb 6, 2020 #

12 PM

Walking 47:22 [0] 4.38 km (10:50 / km) +132m 9:25 / km
ahr:104 max:147

Awaroa to Onetahuti Beach walking with Jonny as we didn't want to run the whole way to the hut.

Running 1:33:14 intensity: (39 @1) + (4:02 @2) + (1:20:18 @3) + (8:15 @4) 12.91 km (7:13 / km) +751m 5:36 / km
ahr:152 max:173 shoes: Mizuno Wave Inspire 14

Ran the middle section from Onetahuti Beach to Cleopatras Pool with Jonny, Tim, Emma, Peter, Fredo, Shminty and Brodie. Found hills quite tough and last 3km was a real struggle but the views and beaches were beautiful. Definitely appreciated the cold water swim at Cleopatras Pool.

Walking 53:42 [0] 5.15 km (10:26 / km) +293m 8:07 / km
ahr:122 max:143

Walked the last section from Cleopatras Pool to the hut at Cyanthia Cove.

Wednesday Feb 5, 2020 #

11 AM

Strength & Conditioning 10:00 [1]
(sick)

Tuesday Feb 4, 2020 #

5 PM

Running 31:54 intensity: (9 @0) + (49 @1) + (4:49 @2) + (26:07 @3) 5.7 km (5:36 / km) +93m 5:10 / km
ahr:140 max:161 (sick) shoes: Mizuno Wave Inspire 14

Mishka's loop
The cold that's been developing all weekend finally hit me. But needed some fresh air after 1.5 days of doing nothing.

Monday Feb 3, 2020 #

Note
(rest day)

Sunday Feb 2, 2020 #

9 AM

Running (Warm Up) 8:10 intensity: (10 @1) + (19 @2) + (7:41 @3) 1.35 km (6:02 / km) +59m 4:57 / km
ahr:147 max:156 shoes: VJ XTRM

Very very hot and hard to warm up with only a small amount of flat area

Orienteering race 20:03 intensity: (27 @2) + (4:19 @3) + (7:57 @4) + (7:20 @5) 2.22 km (9:01 / km) +134m 6:56 / km
ahr:168 max:192 shoes: VJ XTRM

Sprint the Bay Stage 5 - Te Mata Peak
8th

Just felt awful right from the start, dizzy and exhausted. Very hot and already walking to 2nd control. Tried to just be accurate and walk quickly to limit time loss.

2 PM

Running (Warm Up) 7:32 intensity: (3 @0) + (13 @1) + (57 @2) + (6:19 @3) 1.32 km (5:42 / km)
ahr:140 max:147 shoes: Inov8 F-lite 195 Blue 2

Orienteering race 17:24 intensity: (31 @1) + (11 @2) + (56 @3) + (6:31 @4) + (9:15 @5) 3.8 km (4:35 / km) +31m 4:24 / km
ahr:173 max:187 shoes: Inov8 F-lite 195 Blue 2

Sprint the Bay Stage 6 - Havelock Village
2nd (3rd overall)

Was happy to settle for 4th overall but ended up being only 5sec behind Tara, so of course my competitiveness kicked in!
Had the same first 6 controls as the boys course so tried to follow Simon without going too hard too early. Messed up the route back into the school to 10 and lost about 10sec but rest of the course was good. Felt pretty cooked coming through the run through but was getting onto the back of Amber so tried to hold onto her until the finish.
Happy to finish with a good race.

Running (Warm Down) 7:11 intensity: (24 @2) + (6:47 @3) 1.06 km (6:48 / km)
ahr:146 max:154 shoes: Mizuno Wave Inspire 14

Saturday Feb 1, 2020 #

10 AM

Running (Warm Up) 11:08 intensity: (5 @0) + (5 @1) + (2:39 @2) + (8:19 @3) 2.21 km (5:02 / km) +26m 4:45 / km
ahr:142 max:158 shoes: Inov8 F-lite 195 Blue 2

Orienteering race 14:00 intensity: (33 @2) + (19 @3) + (4:01 @4) + (9:07 @5) 2.96 km (4:44 / km) +34m 4:28 / km
ahr:178 max:194 shoes: Inov8 F-lite 195 Blue 2

Sprint the Bay Stage 3 - Arataki
5th

Course was a bit of a running race and not all that technical. Felt like I had a pretty clean race but pretty evident that my body is letting me down physically.

Running (Warm Down) 7:35 intensity: (1:02 @2) + (6:33 @3) 1.12 km (6:46 / km) +7m 6:34 / km
ahr:141 max:149 shoes: Mizuno Wave Inspire 14

6 PM

Running (Warm Up) 8:27 intensity: (21 @0) + (5 @1) + (46 @2) + (7:15 @3) 1.6 km (5:17 / km) +21m 4:58 / km
ahr:140 max:151 shoes: VJ XTRM

Orienteering race 14:06 intensity: (5 @1) + (53 @2) + (1:20 @3) + (1:26 @4) + (10:22 @5) 3.11 km (4:32 / km) +26m 4:21 / km
ahr:173 max:190 shoes: VJ XTRM

Sprint the Bay Stage 4 - Hastings Golf Course
3rd

Loops race starting in pairs so was with Ella. Energy levels were really good for this race (helped by it being a lot cooler) and was able to push quite hard in the first half, even leading after the first loop. Got on the back of Amber, Penelope, Krystal and Immy going into the 2nd loop section which was useful and just tried to hang onto them until the end. Lost 25sec in the last loop as my energy went low and felt like I was breathing through a straw, but felt like I was almost racing like my normal self again.

Running (Warm Down) 9:18 intensity: (16 @1) + (2:10 @2) + (6:52 @3) 1.56 km (5:57 / km) +14m 5:43 / km
ahr:141 max:153 shoes: Mizuno Wave Inspire 14

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