Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
Running	14	7:45:52	54.81	(8:30)	88.21	(5:17)	2564
Orienteering	8	5:54:37	32.58	(10:53)	52.43	(6:46)	1470
Cycling	6	3:16:16	32.43	(6:03)	52.19	(3:46)	626
Aqua Jogging	6	3:15:00
Strength & Conditioning	5	2:50:00
Swimming	3	1:26:00	2.49	(34:36)	4.0	(21:30)
Total	37	24:27:45	122.31		196.83		4660

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Friday Oct 31, 2014 #

1 PM

Aqua Jogging 35:00 [3]

With Tim.
Pyramid - 30 (15), 1 (30), 1.30 (45), 2 (1), 2.30 (1), 3 (1) and back down. 10mins WU/WD.

Thursday Oct 30, 2014 #

12 PM

Strength & Conditioning 40:00 [2]

AB&T with Tim

2 PM

Running 59:17 [3] 10.67 km (5:33 / km) +355m 4:46 / km
shoes: Asics Trabuco

Mill Stream to Korokoro Dam, up to Oakleigh Street and back.

Wednesday Oct 29, 2014 #

1 PM

Running 52:46 [3] 9.59 km (5:30 / km) +411m 4:32 / km
shoes: Asics Trabuco

Western Hills linking up the tracks. Meadowbank, Raphael House, Harbourview through to Normandale, Jubilee Park and back along the riverbank. Very tight left achilles/lower calf.

3 PM

Aqua Jogging 30:00 [2]

Splashing round in the pool cos Tim wanted some company.

Tuesday Oct 28, 2014 #

2 PM

Aqua Jogging 25:00 [2]

Easy jog with Tim, scheming adventure racing and Europe plans :)

Swimming 20:00 [2] 1.0 km (20:00 / km)

Monday Oct 27, 2014 #

Note
(rest day)

Travelling all day

Sunday Oct 26, 2014 #

11 AM

Orienteering race 1:11:52 [4] 8.49 km (8:28 / km) +493m 6:34 / km
shoes: VJ Bolds - Purple

Auckland Long Champs - New map at Kawakawa Bay. Started well and was with Immy from 2 till 7 where we caught Renee and Hanna as well. Managed to break away from them to 8 and was by myself for the rest of the course. Perhaps should have gone straighter for 4 but just couldn't bring myself to climb the hill. Was extremely thankful for the gel and drinks at the top of the hill after 5 (and was actually in second to Rachel at this point). But the added energy and the thought of downhill (ish) for the last half of the course pushed me on and I finished strongly with only a small mistake to 10.
Ended up 7mins ahead of Immy and 9mins ahead of Rachel and Renee.

Running (Warm Up/Down) 10 [1] 1.5 km (7 / km)
shoes: VJ Bolds - Purple

Saturday Oct 25, 2014 #

10 AM

Orienteering race 15:36 [4] 3.48 km (4:29 / km) +1m 4:29 / km
shoes: Inov8 F-lite 195 Blue

Auckland Sprint Champs - Cool course linking up Thames schools. Need to work on my agility cos I was fairly slow round the corners in the buildings at the start. But felt fast in a straight line! Only messed up 7 where I misread a gap in the buildings and had to go all the way round. And fell into the trap at 26 (along with everyone else) where the control was under the bridge.
Finished about 1.20mins in front of Immy and 1.30 in front of Hanna and Renee.

Running (Warm Up/Down) 15 [1] 3.0 km (5 / km)
shoes: Inov8 F-lite 195 Blue

2 PM

Orienteering race 40:23 [4] 4.12 km (9:48 / km) +149m 8:18 / km
shoes: VJ Bolds - Purple

Auckland Middle Champs - Plantation Forest. Started out well, lost a bit of time being too high to 3. #6 was a vague downhill/contouring leg which I identified as being an easy leg to mess up badly but still tried to wing it without taking a decent bearing. Ended up passing above the control too high into the next reentrant. But luckily it had a distinctive shape and I could quickly relocate and only ended up loosing 1min. Rest of the course went well apart from a few bobbles on 9, 11 (control in wrong place) and 14.
Finished in 1st again, 4mins up on Rachel and 9mins on Immy and Renee.

Running (Warm Up/Down) 15 [1] 2.0 km (8 / km)
shoes: VJ Bolds - Purple

Friday Oct 24, 2014 #

4 PM

Running 29:04 [2] 6.06 km (4:48 / km) +43m 4:38 / km
shoes: Asics Trabuco

Cruisy run from Arapuni Swingbridge to Little Waipa along the Waikato River Trail. Stretching the legs after driving all day and before tomorrow.

Thursday Oct 23, 2014 #

Note
(rest day)

Wednesday Oct 22, 2014 #

3 PM

Running 43:01 [3] 7.33 km (5:52 / km) +349m 4:44 / km
shoes: Asics Trabuco

Meadowbank, through the track to Raphael House. Then up the Arahiwi track to Normandale Rd, along Sweetacres, Crestview track, Park Rd and home. Stomach was not too happy with me today. Had to stop a couple of times cos I thought I was going to be sick. Not sure what's up with that...

Tuesday Oct 21, 2014 #

1 PM

Cycling 31:05 [2] 8.94 km (3:29 / km) +130m 3:15 / km

To/from hairdresser.

5 PM

Running (Warm Up) 9:24 [2] 2.06 km (4:34 / km) +3m 4:32 / km
shoes: Asics Trabuco

Running 14:00 3.37 km (4:09 / km) +1m 4:09 / km
shoes: Asics Trabuco

4x30:30, 4x60:30, 4x30:30
Getting some speed into the legs before the weekend.

Running (Warm Down) 11:52 [2] 1.87 km (6:21 / km) +89m 5:08 / km
shoes: Asics Trabuco

Monday Oct 20, 2014 #

9 AM

Cycling 41:56 [2] 11.42 km (3:40 / km) +94m 3:32 / km
shoes: Asics Trabuco

To/from pool. Took the long way home cos the bridge was blocked off.

10 AM

Aqua Jogging 35:00 [2]

Recovery jog with Caitlin.

Am going to try and incorporate this into my training once a week as I realised that when I'm training properly my training is entirely running (no cross training). Hopefully will help ease the load on my foot a bit too.

5 PM

Strength & Conditioning 20:00 [1]

Sunday Oct 19, 2014 #

4 PM

Running 28:54 [3] 5.76 km (5:01 / km) +126m 4:31 / km
shoes: Asics Trabuco

Mishka's Loop.

Saturday Oct 18, 2014 #

4 PM

Running 22:21 [2] 4.65 km (4:49 / km) +70m 4:28 / km
shoes: Asics Trabuco

Old Coach Road. Bit apprehensive about this run but foot was reasonably okay. Bit twingy at times but in general pretty good. Bit achy afterwards though. So nice to be out running again.

Friday Oct 17, 2014 #

7 PM

Strength & Conditioning 15:00 [1]
(rest day)

Thursday Oct 16, 2014 #

1 PM

Strength & Conditioning 50:00 [1]
(rest day)

AB&T (skipped the first 3 tracks cos they hurt my foot), rolling and stretching.

Wednesday Oct 15, 2014 #

11 AM

Cycling 30:43 [2] 7.44 km (4:08 / km) +126m 3:48 / km
shoes: Asics Trabuco

To/from pool. Struggled up the hill at the end.

12 PM

Aqua Jogging 35:00 [2]

Easier session today as feeling rather exhausted.

5mins WU
12x1min (30sec)
12mins WD

Tuesday Oct 14, 2014 #

1 PM

Cycling 29:00 [2] 7.4 km (3:55 / km) +88m 3:42 / km
shoes: Asics Trabuco

To/from pool.

2 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

250m Freestyle Warm Up

10x50m Freestyle (~50sec) on 1.05min cycle
250m Easy - alternating Breastroke/Freestyle
5x100m Freestyle (~1.45min) on 2.05min cyle
100m Easy - alternating Breastroke/Freestyle
10x25m Freestyle (~20sec) on 30sec cycle

150m Breastroke Warm Down

Monday Oct 13, 2014 #

Note

Foot has not been too happy since I rolled it in the WA Long Distance. So going to hit up the pool the next couple of days and hopefully it comes right for Auckland Champs next weekend.

1 PM

Cycling 29:11 [2] 7.39 km (3:57 / km) +88m 3:43 / km
shoes: Asics Trabuco

To and from pool.

2 PM

Aqua Jogging 35:00 [3]

Pyramid - 30 (15), 1 (30), 1.5 (45), 2 (1), 2.5 (1), 3 (1) and back down. 10mins WU/WD.

Swimming 21:00 [3] 1.0 km (21:00 / km)

Win!

Sunday Oct 12, 2014 #

1 PM

Running 1:13:56 [3] 10.92 km (6:46 / km) +585m 5:20 / km
shoes: Inov8 X-Talon

Didn't fancy orienteering through the jungle of Catchpool Valley so just went for a run instead. Up Butchers track, along Cattle Ridge and back along Orongorongo Track.
Felt dreadful going up Butchers with stomach cramps and had to walk a fair bit. But came alright along Cattle Ridge. Such a beautiful day. Suns out, guns out all the way!

Saturday Oct 11, 2014 #

Note
(rest day)

Friday Oct 10, 2014 #

3 PM

Strength & Conditioning 45:00 [1]

AB&T. First time in 7 months. Painful!

5 PM

Running 41:15 [3] 7.98 km (5:10 / km) +151m 4:43 / km
shoes: Asics Trabuco

Fraser Park

Thursday Oct 9, 2014 #

1 PM

Cycling 34:21 [2] 9.6 km (3:35 / km) +100m 3:24 / km

To the mall and back for a hot chocolate date with Caitlin. So nice being back on a proper bike again...not like the shoddy one with the deflating tyre I got made to ride in England. ;)

6 PM

Orienteering intervals 26:05 [4] 4.83 km (5:24 / km) +138m 4:43 / km
shoes: Asics Trabuco

Ogang Sprintervals at Botanic Gardens. 12x ~250m loops with 2 controls per loop. Varying amount of rest depending on how long people took to run the loops. Half were hill sprints, half flat(ish).

Plus 6mins warm down.

Wednesday Oct 8, 2014 #

5 PM

Running 44:56 [2] 5.49 km (8:11 / km) +291m 6:28 / km
shoes: Asics Trabuco

Not feeling the greatest but needed some fresh air. Ran up Meadowbank track, Park Hill Reserve then down the single track between Hill Road and Kelson, back up Bertrams Reserve with Dad.

Tuesday Oct 7, 2014 #

5 PM

Running 34:26 [2] 5.96 km (5:47 / km) +90m 5:22 / km
shoes: Asics Trabuco

Slow plod with Mum around the usual Mishka's loop. Bit gutted they are about to tarseal half of it though :'( Garmin also won't turn on.

C • Garmin 1

Monday Oct 6, 2014 #

Note
(rest day)

Final day travelling back home to Wellington after 4 brilliant months away in Europe/Aussie. Looking forward to living out of drawers again instead of a pack :) Now to work out what to do with my life....

Sunday Oct 5, 2014 #

2 PM

Orienteering race 46:59 [4] 7.14 km (6:35 / km) +172m 5:52 / km
shoes: VJ Bolds - Purple

Australian Relay Champs - Ran 1st leg in W21E in an awesome team with Alice Tilley and Lizzie. Got completely tricked at the start by having to turn a complete 180 out of the graveyard, but luckily I noticed this a lot quicker than everyone else did. Took a really wide route to number 1 as I was a bit flustered from the start and spent the entire leg thinking it was a terrible route, but got to the control just before Al Cory-Wright who went straight so I think it was an okay route.
Rest of the course was pretty standard, easy legs with tricky detail inside the control circle. Got completely stumped on 9 where the mapping was extremely weird and control completely hidden in the cliff. Finished up with a big lead over the other teams and the other 2 had good runs to maintain 1st position :)

Saturday Oct 4, 2014 #

4 PM

Orienteering race 1:19:00 [4] 12.23 km (6:28 / km) +245m 5:52 / km
shoes: VJ Bolds - Purple

Australian Long Champs - felt absolutely horrible the entire course. Think the week of racing/standing round all day in the sun finally caught up with me. Didn't really make any navigation mistakes, just really lacking the running ability. Was heading to the right rock at 8, then saw both Lizzie and Anna Sheldon stop at a rock lower down so figured they must have punched the control. Ran down to it and no control, look up and see Lizzie sneaking away from the control I was heading towards all along :p
Finished up in 2nd place but was miles down on Lizzie who absolutely destroyed it!!

Friday Oct 3, 2014 #

Note
(rest day)

Thursday Oct 2, 2014 #

6 PM

Orienteering race 29:06 [3] 4.98 km (5:51 / km) +87m 5:23 / km
shoes: VJ Bolds - Purple

Kockies' Chorus - mass start race using some of the controls from the Schools Relays. Had to get 18 out of 22 controls. Good control picking course and managed to link the controls up so they were mostly downhill which was a bonus :)

Wednesday Oct 1, 2014 #

6 PM

Orienteering race 45:36 [3] 7.17 km (6:22 / km) +185m 5:38 / km
shoes: VJ Bolds - Purple

Cruisy run around the Senior Girls course from the Aus-NZ Challenge. Was nailing the navigation until number 11 where I lost 2mins by going down the wrong spur. Managed to beat the juniors...thank goodness ;)

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