Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending May 12, 2019:

activity # timemileskm+mload
  Running (off-road)3 3:41:33 20.65(10:44) 33.24(6:40) 185648.7
  Running (road)4 3:01:01 18.2(9:57) 29.29(6:11) 59136.4
  Cycling1 2:02:36 27.6(4:27) 44.42(2:46) 3984.6
  Strength3 2:01:482.9
  Orienteering2 1:36:05 9.71(9:53) 15.63(6:09) 40839.3
  X-Trainer1 53:58 5.07(10:39) 8.15(6:37)4.8
  Total12 13:17:01 81.23 130.73 3252136.6
  [1-5]12 10:07:24

«»
2:29
0:00
» now
MoTuWeThFrSaSu

Sunday May 12, 2019 #

11 AM

Running (road) warm up/down 17:06 intensity: (1:36 @0) + (15:29 @1) + (1 @3) 2.97 km (5:46 / km) +39m 5:24 / km
ahr:120 max:140 shoes: 2019 Inov8 X-talon 212

Warm up waiting for the queue to dissapate.

Orienteering 1:09:04 intensity: (11 @0) + (27 @1) + (1:21 @2) + (16:52 @3) + (49:32 @4) + (41 @5) 12.07 km (5:43 / km) +326m 5:02 / km
ahr:163 max:171 shoes: 2019 Inov8 X-talon 212

Queen Elizabeth Park oing.
A fast fast area. Started 3rd of Conor and Jonny. Saw Jonny pretty early but had to work hard to catch him by 6 when he made some mad mistake. No sign of Conor, tried to keep pushing but started to really suffer at about 13. Did see Conor coming towards 15 on the loop and it seemed close enough. Then on 23 I just took the bad route choice, which was exacerbated by unmapped gorse which I got stuck in. Then some random rain and wind came for the final suffer to the finish.

Ok conor is faster than me but quite annoyed by 23 which would put me 1 min closer. Just didn't see the other option because I didn't look when my brain was tired.
2 PM

Orienteering 27:01 intensity: (29 @0) + (19:07 @1) + (6:10 @2) + (1:15 @3) 3.56 km (7:35 / km) +82m 6:48 / km
ahr:138 max:158 shoes: 2019 Inov8 X-talon 212

Collecting controls. Colder and boy did I get tired. Took a while and some sugar to feel better heading home.

Red Long - Splits

Saturday May 11, 2019 #

8 AM

Running (road) 19:50 intensity: (41 @0) + (11:38 @1) + (2:48 @2) + (1:20 @3) + (3:23 @4) 3.26 km (6:05 / km) +30m 5:49 / km
ahr:138 max:167 shoes: New Balance 880-V7

3x outer track laps. Jonny and Conor this week. Then some drills and strides. Feeling a bit heavy at first, especially during the drills but felt like I warmed up in the end.

Running (road) 34:32 intensity: (19 @0) + (13:49 @1) + (1:49 @2) + (2:28 @3) + (8:11 @4) + (7:56 @5) 5.84 km (5:55 / km) +4m 5:54 / km
ahr:149 max:177 shoes: New Balance 880-V7

5x 1k tempos
3:28, 3:32, 3:30, 3:35, 3:38

All in lane 8, starting from the 90m mark so actually about 1006 m. Bit quick on the first one, Conor started a bit slower than normal and then I just stayed with him. Paid for it a bit later on but still all quicker than the last time. Last one felt like I was running through treacle a bit, especially towards the start of the second lap but reset my shoulders and got though it.

Running (road) 17:28 intensity: (11:18 @1) + (1:43 @2) + (4:27 @3) 2.66 km (6:34 / km) +75m 5:45 / km
ahr:138 max:159 shoes: New Balance 880-V7

Outer zoo lap with Conor & Jonny. Path still closed for tree felling.
12 PM

Strength 1:00:24 intensity: (41:38 @0) + (18:45 @1) + (1 @3)
ahr:99 max:134 shoes: New Balance 880-V7

1k row + bar warm up
5x 5x squats cleans 30kg
5x{ 5x squats, 62.5kg, 5x shoulder press 30kg}
2x {15 trx core extensions, 10 leg ups, 30 back ups, 10 rear angels, bicycle to failure}

More solid this week. Felt reasonably comfy on the cleans. Squats and shoulder press were right on the limit, which is better than last week where I didn't quite manage those weights.

Friday May 10, 2019 #

1 PM

Cycling 2:02:36 intensity: (1:19:32 @0) + (40:42 @1) + (1:48 @2) + (34 @3) 44.42 km (2:46 / km) +398m 2:39 / km
ahr:101 max:157

Easy Friday cycle. Started by dropping Gina's climbing shoes down to her in work. Had been toying with the idea of renting an mountain bike and heading up to Makara but it didn't seem worth it so did the Miramar loop instead. Not as windy as last time I did it, but certainly not calm at the same time. Mostly just cruising along, did a bit of work on some of the hills which are mostly nearer the end. Sun was out and just generally enjoyable.

Thursday May 9, 2019 #

10 AM

Running (off-road) 1:38:05 intensity: (26 @0) + (51:06 @1) + (17:29 @2) + (26:45 @3) + (2:19 @4) 13.9 km (7:03 / km) +897m 5:20 / km
ahr:141 max:166 shoes: 2019 Inov8 X-talon 212

Drove down the road a small bit to Crofton Downs in order to access a new bit of the Skyline. Up a nice zigzag path and steady vehicle track to the ridge where the wind was fairly strong. Some of the climbs along the ridge were steep and with the headwind going was not quick. Did a loop then in the forest below Mount Kaukau which was super slippery on the way down and then horrifically steep with steps the whole way going up. Serious character building. Nice tailwind along the ridge back then and cruised down from Crow's nest to the car. Feeling grand once not on the super steep parts.
4 PM

Strength 51:17 intensity: (42:08 @0) + (9:07 @1) + (2 @3)
ahr:94 max:131 shoes: New Balance 880-V7

5 min row,
Bar warm up
5x { (5x box jumps, 1x30", 2x30" +6kg hand weights, 2x 30" +8kg hands weights), (5x pull ups though they were mostly lowers)}
5x 5 deadlifts 80, 85, 85, 3x90, 4x90 (85 would seem about right)

Wednesday May 8, 2019 #

3 PM

Running (road) 15:27 intensity: (4:26 @0) + (7:36 @1) + (1 @2) + (1:20 @3) + (2:04 @4) 2.58 km (6:00 / km) +29m 5:41 / km
ahr:124 max:162 shoes: 2019 Inov8 X-talon 212

2x Karori park laps with conor and then up the hill to the end of St. Alban's for the start of some tasty tasty hills.

Running (off-road) hills 53:28 intensity: (10 @0) + (18:34 @1) + (2:48 @2) + (6:38 @3) + (21:53 @4) + (3:25 @5) 8.87 km (6:02 / km) +544m 4:37 / km
ahr:150 max:175 shoes: 2019 Inov8 X-talon 212

That time of week again, what grim hill session was it this week?
2x { 4x 4 min hills with 1min jog down recovery} jog all the way to the bottom between sets
Started with Conor and was right on his shoulder until he bailed about 40s in to the first one. Slightly longer rest at the end of that first one while I asked him if he was alright. Solo then and just digging deep, hurting the legs. 2 was a bit less steep then 3 was grim. 4 was a bit short, reaching the summit in 3:15 so I did 45s of downhill before the jog down
Set 2 I started a bit lower. Thought I was about holding the same pacings as the first set but who knows. Lots of leg burn anyway. Last one I still had a short bit to the summit at the 4 min mark and just kept going so it was a bit longer, more like 4:40.

Running (road) 16:42 intensity: (7:13 @1) + (2:55 @2) + (6:34 @3) 3.4 km (4:55 / km) +6m 4:52 / km
ahr:147 max:160 shoes: 2019 Inov8 X-talon 212

Cool down all the way back down the hill. Long old way. Hopped in a drove straight home. Realised as I stepped out of the car I had forgotten my thermal so had to drive back to it.

Tuesday May 7, 2019 #

9 AM

Running (off-road) 1:10:00 intensity: (1:00 @0) + (43:56 @1) + (20:21 @2) + (4:43 @3) 10.47 km (6:41 / km) +415m 5:35 / km
ahr:136 max:157 shoes: 2019 Inov8 X-talon 212

Deliverance & Salvation
Singlet and shorts today, which is lovely for winter. Had a run-in with a Tui, as in I ran into a Tui. There were 2 chasing another around and they cut in front of me. I took out the 2nd which fell to the ground tangled in my feet. Both of us got quite the fright.
Up to Wright's Hill via the fence, took the low track and down Deliverance. Took it easy enough for a top 10 time, should go for the CR before I leave. Then up Salvation for a nice steady climb instead of a stupidly steep one. Then back via the park. Felt a bit tired at times, oddly on the downhills mostly and was moving ok on the ups.
4 PM

X-Trainer 53:58 intensity: (5:45 @0) + (48:12 @1) + (1 @3) 8.15 km (6:37 / km)
ahr:122 max:136 shoes: New Balance 880-V7

In the gym, listening to Adventure Zone and watching rugby highlights. Not too bad.

Monday May 6, 2019 #

11 AM

Running (road) 59:56 intensity: (2:15 @0) + (44:35 @1) + (11:34 @2) + (1:32 @3) 8.59 km (6:59 / km) +407m 5:38 / km
ahr:132 max:160 shoes: New Balance 880-V7

Easy loop around Otari-Wilton, well except for some of those steps which are never easy. Lovely sunny day for "winter"
12 PM

Strength 10:07 intensity: (9:01 @0) + (1:05 @1) + (1 @3)
ahr:88 max:116

8 PM

Note

I did work for money today. Moving tables and chairs around in a school. Also will do it tomorrow.

« Earlier | Later »