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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Jan 5, 2014:

activity # timemileskm+m
  orienteering7 6:58:50
  riding1 2:15:00
  Running5 1:05:00
  Strength1 10:00
  Total9 10:28:50

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MoTuWeThFrSaSu

Sunday Jan 5, 2014 #

10 AM

orienteering intervals 17:00 intensity: (1:00 @1) + (1:00 @2) + (4:00 @3) + (6:00 @4) + (5:00 @5)
ahr:158 max:176 shoes: Asics GT 2000

3x Sprint O intervals with all the girls around Burnie (town, park and rocky granite coast), some splitting. Felt powerful :)

orienteering race 21:50 intensity: (50 @3) + (19:30 @4) + (1:30 @5)
ahr:162 max:174 shoes: Asics GT 2000

Sprint race around Burnie after the intervals. Overshot one on the coast and lost a chunk of time relocating, more time lost later missing a control then realizing... also had trouble keeping the intensity up, running alone. some good things though.

Running warm up/down 23:00 intensity: (13:00 @1) + (5:00 @2) + (5:00 @3)
shoes: Asics GT 2000

various warm up/downs for sprint training
9 PM

orienteering 50:00 [2]
shoes: Roc lite #3

Night O together with Aislinn, set and instigated by the Kiwi boys. Very slow in some pretty thick and tricky bush! Really just went for fun but ended up being a really good exercise in detailed, close up navigation and making good plans- without any flags out we were happy to nail all the control features!

Saturday Jan 4, 2014 #

9 AM

orienteering long 1:13:00 intensity: (14:00 @1) + (24:00 @2) + (30:00 @3) + (5:00 @4)
ahr:139 max:161 shoes: Roc lite #3

Long course, cut a bit short because of achilles pain on hills.

Running 5:00 [2]

warm up, feeling very stiff especially glutes
4 PM

orienteering race 29:00 intensity: (2:00 @3) + (20:00 @4) + (7:00 @5)
ahr:161 max:176 shoes: Roc lite #3

2 man relay race, 4x loop with 2 controls each time. great fun racing, a couple of errors from me though!
didn't feel achilles during,

Running warm up/down 8:00 [1]

warm up along track
achilles sore

orienteering 13:00 [2]
shoes: Roc lite #3

Warm down to check out a tricky vague rocky area where I had trouble, had to approach twice to get it right!

Friday Jan 3, 2014 #

Strength 10:00 [1]

learnt some new exercises from hanny.
9 AM

orienteering 1:18:00 intensity: (15:00 @1) + (7:00 @2) + (6:00 @3) + (31:00 @4) + (19:00 @5)
ahr:154 max:176 shoes: Roc lite #3

6x Orienteering intervals with Hanny and Lizzie. The courses added up to 7.5km run at race pace or faster so it was a tough session! Started really well in the rough terrain and we gave each other some good close racing :) I died a bit on the last effort.
Time includes recovery between.

Running warm up/down 20:00 [3]

4 PM

orienteering 1:09:00 intensity: (7:00 @1) + (13:00 @2) + (31:00 @3) + (18:00 @4)
ahr:145 max:162 shoes: Roc lite #3

Corridor O on Mt Pearson, navigation good.
R achilles did get a bit sore during this especially on the hills, so took it a bit easier.

Thursday Jan 2, 2014 #

orienteering 1:08:00 intensity: (4:00 @3) + (1:02:00 @4) + (2:00 @5)
ahr:162 max:171 shoes: Roc lite #3

Long course at Golden Fleece. Scrappy orienteering without good plans- nice starting point for the camp :)
Physically felt the heat a lot..

Running warm up/down 9:00 [2]
shoes: Roc lite #3

warm up

Tuesday Dec 31, 2013 #

riding (MTB) 2:15:00 intensity: (1:11:00 @1) + (30:00 @2) + (30:00 @3) + (4:00 @4)

MTB at Ansteys Hill with Kay. Legs feeing a bit tired.

Monday Dec 30, 2013 #

Note
(rest day)

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