Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: immy

In the 7 days ending Nov 19, 2012:

activity	#	time	miles		km		+m
Orienteering	6	5:12:29	24.8	(12:36)	39.91	(7:50)	279
Running	8	2:44:01	18.38	(8:55)	29.58	(5:33)	424
Road cycling	4	1:59:57	32.82	(3:39)	52.81	(2:16)	422
Stationary bike	1	45:00
Strength and conditioning	1	25:00
Total	14	11:06:27	76.0		122.31		1125
[1-5]	14	10:41:27

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Monday Nov 19, 2012 #

Note
(rest day)

Weirdly, I had zero motivation to train today. I suppose it's ok to have a rest day after the weekend... maybe...

Might just make this my rest day instead of Friday :)

Sunday Nov 18, 2012 #

10 AM

Orienteering race 39:00 [3] 3.4 km (11:28 / km)
shoes: inov8 X-talon 190s (red)

Middle prologue at Pot Luck, set by Greg. Really bad start to the course as I tried to skip the first control, then really could not find the second... spent several minutes looking before Tom came past and pretty much spiked it. Funny because it was actually in the wrong place. Then the rest was kind of ok, a few mistakes and bad routes. Mostly was just slow through the sand dunes which are hard work on this map. Sand blowing everywhere as well.

Orienteering race 40:00 [3] 3.9 km (10:15 / km)
shoes: inov8 X-talon 190s (red)

Chasing start at Pot Luck - I had Jula and Paul starting just behind me, but it turned out I never saw them on the course. Bad route to 2 - spent too long in rough coastal stuff. Then on the way to 5 my compass fell off! argh. Spent a few minutes looking for it before I gave up, and ran the rest of the course without it. Surprising how much I missed the compass after that. But apart from my direction being a bit off sometimes, I spiked most of the rest of the controls. Just had one issue, where I tried to run to 15 after 13... spent a couple of confused minutes before I worked out what was wrong. Must have been getting tired!

Forgot my garmin today so no routes unfortunately. We did have sport ident though!

Overall, a fantastic weekend of training with a simply awesome group of people!

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: inov8 X-talon 190s (red)

Jogging around to warm up and down, and putting out/collecting a few controls.

Saturday Nov 17, 2012 #

Event: Canterbury Champs

Note

Eep, only 2 weeks until world cup trials! Woah that came up quickly.

10 AM

Running warm up/down 20:30 [3] 3.72 km (5:31 / km)
shoes: inov8 X-talon 190s (red)

Orienteering 1:21:26 [3] 9.47 km (8:36 / km) +76m 8:16 / km
shoes: inov8 X-talon 190s (red)

AOTC training weekend - Matt's session at Telephone Track. Really good mixture of exercises, including simplifcation, compass, control picking etc. Enjoyed it and did well on some exercises, not so well on others. Need to keep trusting my compass. Really tired and slow by the end.

12 PM

Running warm up/down 11:35 [3] 2.02 km (5:45 / km) +95m 4:39 / km
shoes: inov8 X-talon 190s (red)

3 PM

Running warm up/down 3:25 [2] 0.57 km (5:58 / km) +7m 5:37 / km
shoes: inov8 X-talon 190s (red)

Orienteering 20:49 [4] 3.81 km (5:28 / km) +31m 5:15 / km
shoes: inov8 X-talon 190s (red)

Sprint at Oteha Rohe (Massey Uni west). Coped well with the intense map because I was tired and slow anyway, so my speed was a bit more appropriate for this technical area. A couple of bad route choices and a lack of planning ahead however... I find that very difficult to do on this map.

4 PM

Orienteering 19:21 [4] 3.59 km (5:23 / km) +5m 5:21 / km
shoes: inov8 X-talon 190s (red)

Sprint at Western Springs. I set the course so it was fairly straightforward. The map has changed in a few places though. Again, really slow running, I was just too tired!

Friday Nov 16, 2012 #

12 PM

Road cycling 33:00 [3] 13.4 km (2:28 / km) +123m 2:21 / km

Bit of a headwind. Tried to fight it!

5 PM

Road cycling 27:57 [2] 13.5 km (2:04 / km) +79m 2:01 / km

7 PM

Running warm up/down 14:06 [3] 2.77 km (5:05 / km) +51m 4:39 / km
shoes: inov8 X-talon 212s 26/02/12

Warm up from Bradley Rd.

Orienteering 1:07:29 [3] 7.7 km (8:46 / km) +95m 8:15 / km
shoes: inov8 X-talon 212s 26/02/12

AOTC weekend started off with night-o at Middle Earth. Not a bad turnout - Matt, Gene, James, Greg, Paul and me. Greg had put toilet paper out for some controls, so it was a helpful bonus when I came across those. On the whole, I found it a bit tricky, especially when it became fully dark!! Wasn't going full speed as I was trying to get the navigation right, but still didn't succeed all the time. Could have done better by simplifying more, and maybe trying to find some better attackpoints? though they were hard to come across on that vague hillside in Middle Earth.

8 PM

Running warm up/down 21:07 [3] 3.79 km (5:34 / km) +85m 5:00 / km
shoes: inov8 X-talon 212s 26/02/12

Not really my "warm down" pace but you know how it is... didn't want to be left behind in the dark by myself!!

Garmin was up to some tricks tonight, during this and during the orienteering.

Thursday Nov 15, 2012 #

Note
(rest day)

Training fail. General life just got in the way. Sigh.

Wednesday Nov 14, 2012 #

5 AM

Road cycling 31:00 [2] 12.47 km (2:29 / km) +137m 2:21 / km

Early morning cycle to the gym. Felt reasonably awake! but slow.

6 AM

Stationary bike (spin class) 45:00 [4]

Spin class with Maria as instructor. Much better than my previous attempt! It was a good class with lots of fast pedalling against resistance and I like that sort of thing :)

Strength and conditioning 25:00 [0]

Stretching, and proprioception for the ankle. I've realised I can't really stretch my quads on the left as it requires holding my ankle and sort of bending it, which hurts quite a lot still :(

5 PM

Running 49:43 [2] 9.14 km (5:27 / km) +183m 4:57 / km
shoes: New Balance W890 GH2

My friend from the lab asked if I wanted to go for a run, so I couldn't very well say no... haha. Legs were a bit tired from this morning though - quads mainly, but also TFL I think? Anyway, it was quite a casual run, apart from when we went up Ayr St and I couldn't let Tom beat me so I went pretty hard :)

6 PM

Road cycling 28:00 [2] 13.44 km (2:05 / km) +83m 2:01 / km

Yeah legs were pretty tired by this stage. Had a tailwind though!

Tuesday Nov 13, 2012 #

6 PM

Running warm up/down 7:19 [2] 1.42 km (5:10 / km) +2m 5:07 / km

Orienteering race 44:24 [4] 8.05 km (5:31 / km) +72m 5:17 / km
shoes: inov8 X-talon 190s (red)

Summer series at Western Springs. I felt really unfit! It was hard work. I ended up pushing harder than I had intended, so maybe that was part of it.

Course was very easy on the whole. No sneaky controls in some of the green bush like there often is. Still, managed to lose a bit of time here and there.

Running warm up/down 6:16 [1] 1.16 km (5:25 / km) +1m 5:24 / km

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