Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Dec 23, 2018:

	activity	#	time	miles		km		+m	load
	Running (off-road)	4	4:58:10	28.2	(10:34)	45.39	(6:34)	1713	53.3
	Running (road)	2	2:33:56	16.58	(9:17)	26.68	(5:46)	615	33.3
	Cycling	1	1:32:55	7.13	(13:02)	11.47	(8:06)	653	3.0
	Strength	2	33:53	1.19		1.92		15	4.8
	Orienteering	1	26:01	3.1	(8:23)	4.99	(5:13)	30	14.6
	Total	8	10:04:55	56.21		90.46		3026	109.0
	[1-5]	8	8:13:02
averages - sleep:6

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Sunday Dec 23, 2018 #

8 AM

Running (off-road) 2:01:43 18.31 km (6:39 / km) +755m 5:31 / km
ahr:123 max:162 shoes: Inov8 X-talons 225

Long run morning. Wanted to be at Niamh's before 10:30 in order to bring the rented bike back from yesterday. Made up some loop on the fly. Up Wrights Hill, then down "Salvation" to the Makara bike park. Met a cyclist and his dog and the dog really wanted to follow me instead of him so spent some time trying to resolve that. Lovely descent, nice and long and windy. Then up to the Makara hill summit mostly via the big roads as I thought the bike tracks would be busy of a Sunday morning. Looped down then past Makara Road and Karori park before climbing up to Niamh's (including some extras). Saw the fam leaving with the bikes down the road and caught them just by the shop before going home. Tired near the end.

Saturday Dec 22, 2018 #

7 AM

Running (road) warm up/down 20:03 3.41 km (5:52 / km) +71m 5:19 / km
ahr:146 max:168 shoes: New Balance 880-V7

Early start. Drove to Newtown Athletics stadium then got my warm up in before the 8am start to intervals.

Running (road) tempo 49:54 8.48 km (5:53 / km) +237m 5:10 / km
ahr:143 max:177 shoes: New Balance 880-V7

5x 1 mile
6:35, 6:29, 6:20, 6:09, 6:16

Nice group. Haven't done these in a while so started slowly and worked into it. Also wasn't totally clear on what the recovery would be, was fairly long really. After the first was feeling good so picked it up a bit and worked through the group. Most there only did 3 and I went with when they pushed a bit harder on that one. Some did 4 & 5 and I was kind of in front of the earlier people for those as I pressed on a bit. Felt alright, little bit of bite but still cruising ok. Last one was pinchy enough again kind of leading it out though Conor was well out ahead. Nice to get a good session in.

Running (road) warm up/down 14:00 2.16 km (6:28 / km) +55m 5:44 / km
ahr:99 max:147 shoes: New Balance 880-V7

Cool down with Conor up the hill a bit then solo back down to the car.

3 PM

Cycling (MTB) 1:32:55 11.47 km (8:06 / km) +653m 6:18 / km
ahr:98 max:146

Family outing to the Makara bike park. Great sunny evening for it. Nicely maintained trails. Haven't done this in a while and was a bit rusty but got back into it. Then we lost Gina when she accidentally went down the harder track! There was some waiting, then some searching, then some splitting up to work out where she'd gone but we did find her after a fashion.

Thursday Dec 20, 2018 #

8 AM

Running (off-road) 1:00:27 9.93 km (6:05 / km) +349m 5:11 / km
ahr:141 max:189 shoes: Inov8 X-talons 225

Continuing the loop. Up Johnston hill to start a on a misty foggy morning. Then along the Skyline walkway which was really nice, less climby than a lot of things around here. Dropped into the valley on a lovely trail and then up the river back home.

Strength 11:19 [1]
ahr:80 max:103

Little 10 minute workout post run.

Wednesday Dec 19, 2018 #

7 AM

Strength 22:34 1.92 km (5.1 kph) +15m
ahr:119 max:167 shoes: Inov8 X-talons 225

Little short BBA. 10 mins run and 10 mins strength.

5 PM

Running (road) warm up/down 49:33 9.04 km (5:29 / km) +224m 4:53 / km
ahr:141 max:172 shoes: Inov8 X-talons 225

Drove to Conor's in his car then ran from there with him to the orienteering in Seatoun. Nice enough route I guess but had to do some roads. Tunnel under the airport is handy. We didn't know exactly where the oing was but found it ok.

Orienteering race 26:01 4.99 km (5:13 / km) +30m 5:04 / km
ahr:163 max:183 shoes: Inov8 X-talons 225

Seatoun orienteering. First in NZ. It was a sprint with 3 loops. Started at the same time as Conor on different loops. First one went well for me. 2nd I made some mistakes, not reading ahead. Then the last loop I was a bit tired really.

Running (road) warm up/down 20:26 3.58 km (5:42 / km) +28m 5:30 / km
ahr:136 max:179 shoes: Inov8 X-talons 225

Group cool down out the coast and back again. Getting up to the 90 mins.

Tuesday Dec 18, 2018 #

7 AM

Running (off-road) 57:37 8.91 km (6:28 / km) +320m 5:29 / km
ahr:143 max:174 shoes: Inov8 X-talons 225

Another BBA, continuing the loop around the current accom from where I left off yesterday. Fairly tasty climb up from Karori park. Got a bit muddled with what was an MTB track and not but no one out so it was grand.

Monday Dec 17, 2018 #

8 AM

Running (off-road) 58:23 8.24 km (7:05 / km) +289m 6:02 / km
ahr:152 max:180 slept:6.0 shoes: Inov8 X-talons 225

Awake early again today but stayed in bed a bit longer. Went out before breakfast anyway. Up to the Zealandia fence and along it towards Wright's hill Fortress. Fairly serious climb up there along the fence. Once up I touristed a bit, looking at some gun emplacements and looping around before following some trails (salvation, but not deliverance) down and around. Great fun trails they were too. Back the last bit on the roads and plenty left to explore over the next few days. Tired towards the end. Legs felt a bit like I hadn't slept a hige amount which isn't untrue.

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