Training Log Archive: roarIn the 7 days ending Jun 30, 2019:
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Sunday Jun 30, 2019 #
10 AM
O-training 1:03:49 **** 6.06 km (10:32 / km) +96m 9:45 / km
ahr:145 max:166 spiked:10/19c shoes: 2019 Inov8 X-talon 212 v2
O-Intz in Kirkebygden
Just felt tired the whole time and the orienteering really suffered as a result. Would sometimes get going for a control or two but then it would all fall apart again. Had a headcam on so I have to look at what the best way to use that footage is. I suspect there are some interesting learnings to be had. Terrain feels really heavy at times, quite a lot of growth in places and other bits are super quick.
Will be taking a day off from the forest tomorrow.
Running (road) 13:31 2.26 km (5:58 / km) +33m 5:34 / km
ahr:117 max:142 shoes: 2019 Inov8 X-talon 212 v2
Slept better again last night, getting closer to normal. This warm up I s feeling pretty good. Warm though.
Running (off-road) 12:53 1.02 km (12:41 / km) +8m 12:13 / km
ahr:128 max:150 shoes: 2019 Inov8 X-talon 212 v2
Drills and strides as a separate entry for some reason
11 AM
Running (road) 4:48 [1] 0.83 km (5:46 / km)
ahr:126 max:134 shoes: 2019 Inov8 X-talon 212 v2
Easy jog back to the car
9 PM
Note
Had a nice relaxed afternoon. Apparently all the shops in Sarpsborg are closed on Sundays though so I had to eat out for lunch and dinner. What a tragedy I had to sit outside in the sun with my book.
Big toe joint is kinda sore from the stubbing. Eye is back to normal.
Big toe joint is kinda sore from the stubbing. Eye is back to normal.
Saturday Jun 29, 2019 #
7 AM
Running (road) 18:05 1.84 km (9:49 / km) +23m 9:14 / km
ahr:105 max:133 shoes: New Balance 880-V7
Very easy morning run stopping at the pull up bars in the park and then some exercises at home. Toe a little sore but not bad. Eye got really bad before going to bed last night but seems pretty much fine this morning. Still a bit bloodshot but not sore anyway.
11 AM
O-training 45:42 **** 6.25 km (7:19 / km) +148m 6:32 / km
ahr:147 max:162 spiked:10/11c shoes: 2019 Inov8 X-talon 212 v2
Bought a new pair of shoes. Wore them in the car heading there to loosen them up. Then once started running gave them a nice dip in a river and they felt grand.
Proper compass this time and it was nice. First part went really well. Kinda nicer forest than yesterday in some ways. Have to watch direction on controls like 6. I was a bit reluctant to climb early on but the best thing to do is just go over the top. Again felt pretty good for about 20 mins but then felt a heavy for the rest. Plan was to skip from 6->10 but then after doing the 11->13 loop I just headed back. I read on someone's blog that the green is actually more runnable thatn the white sometimes and there were bits today where that was true, not as much stuff on the ground but lower visibility. Orienteering was pretty good really, not going super quick or anything but just felt like I was really in control. Big part of that was having good concentration levels.
2 PM
O-training 55:03 **** 7.3 km (7:33 / km) +176m 6:44 / km
ahr:147 max:167 spiked:9/10c shoes: 2019 Inov8 X-talon 212 v2
Nice lunch in the sun in the car then stopped for a chai latte and a pastry before training number 2. Legs felt pretty heavy at first, especially going right over the top of the hill towards 5. After 8 though I kind of had a second wind and started to feel really good and was moving quite well for the latter parts. Like this morning most of the shorter legs were quite fine, good concentration and direction. Got a bit confused on the longer legs (5 & 14), just drifting off compass direction.
Stopped a the lake in Sarpsborg for a swim on the way home. Very nice.
Friday Jun 28, 2019 #
7 AM
Running (road) 19:05 1.59 km (11:59 / km) +16m 11:24 / km
ahr:100 max:131 shoes: New Balance 880-V7
BBA in Sarpsborg. Slept ok, from like 9pm until 5:30am. Went for an easy run and did some exercises in the utegym until I got attacked by some midges. Feet much better today anyway. Forgot to start the watch at the start.
3 PM
O-training 57:06 **** 6.66 km (8:34 / km) +130m 7:49 / km
ahr:152 max:167 spiked:4/6c shoes: 2019 Inov8 X-talon 212
After faffing around a bit in the morning went to get the car. Dropped in the XXL and then headed for some orienteering. I seem to have gotten some kind of eye infection which is a bit unpleasant but I forgot about it once out oing.
Just taking it easy in the forest today, trying to remember what Scandinavian forests feel like. Felt good at the start but that only lasted about 20 minutes. Realised on the way to 1 that I had my southern hemisphere compass so this was essentially a no compass exercise which turned out to be quite good. There's a lot more to navigate off in this are than some of the same samey sand dunes in NZ making no compass somewhat easier. Few slips where I started to follow the wrong hill but mostly pretty alright. The uploaded image isn't the map I had, I didn't have the number 6 so I did a slightly roundabout route to be approx 1hr. Last one was quite weird. I found several unmarked crags in the green before the actual one. Nearly stepped on a baby deer too that was just lying on the ground. Last second jumped directly over it but stubbed my toe reasonably badly in the process.
Repair job on the shoes did what it had to do and got me around today but I'm going to have to buy a new pair. Luckily XXL have some for fairly cheap.
Thursday Jun 27, 2019 #
5 PM
Note
Very successful trip all told. No delays or stresses or anything really.
First flight to Auckland was grand. Spent the rest of my NZD on food there.
4hrs to Brisbane in a middle 4 between 2 so plenty of space to spread out.
Little bit of time there for some dinner then
14.5 hours then to Dubai on an A380. A very full flight and I was in the middle of 3. Wasn't too bad actually though, the leg room was decent (would fly Emirates again). Good size screen too. Slept a bit, maybe 3-4 hours total?
Short enough time in Dubai, just enough for some "breakfast". Foggy so couldn't see anything and the gym only had one working treadmill that was being used so mostly tried to keep my feet elevated cause they were feeling kinda weird and swollen.
Lastly to Oslo, 7 hrs. Free seat beside me in the middle 4 so again nice room. Slept another hour and bit.
Then some buses to get to Sarpsborg. Traffic was hectic.
First flight to Auckland was grand. Spent the rest of my NZD on food there.
4hrs to Brisbane in a middle 4 between 2 so plenty of space to spread out.
Little bit of time there for some dinner then
14.5 hours then to Dubai on an A380. A very full flight and I was in the middle of 3. Wasn't too bad actually though, the leg room was decent (would fly Emirates again). Good size screen too. Slept a bit, maybe 3-4 hours total?
Short enough time in Dubai, just enough for some "breakfast". Foggy so couldn't see anything and the gym only had one working treadmill that was being used so mostly tried to keep my feet elevated cause they were feeling kinda weird and swollen.
Lastly to Oslo, 7 hrs. Free seat beside me in the middle 4 so again nice room. Slept another hour and bit.
Then some buses to get to Sarpsborg. Traffic was hectic.
8 PM
Running (road) 28:15 4.73 km (5:58 / km) +48m 5:41 / km
ahr:123 max:158 shoes: New Balance 880-V7
Easy explore around Sarpsborg once I finally got there before getting dinner. Pretty tired and feet feeling kinda swollen but a bit of blood flow helped with that. Nice town.
Wednesday Jun 26, 2019 #
7 AM
Running (road) 28:54 4.21 km (6:52 / km) +122m 5:59 / km
ahr:150 max:172 shoes: New Balance 880-V7
Nice morning run before breakfast. Woke Tinky up who was actually super enthused once she realised why I was waking her up. Sunrise over Karori which was blanketed in a nice fog during the run was pretty, until coming down I realised it was actually mostly smoke from fires. Last one in NZ before flying to Oslo later today.
Tuesday Jun 25, 2019 #
10 AM
Running (road) intervals 1:00:34 11.26 km (5:23 / km) +147m 5:03 / km
ahr:142 max:172 shoes: New Balance 880-V7
15x 1' on 1' off.
Nice day for some intervals, or so I thought until I left at which point it started drizzling. Dried up reasonably shortly thereafter tbf. Did this on roads around Karori so a mix of up, down and flat though it was net uphill overall. Hard work for sure, tried to keep moving on the easier parts. Felt like I was moving pretty well for the most part, legs turning over nicely.
Nice day for some intervals, or so I thought until I left at which point it started drizzling. Dried up reasonably shortly thereafter tbf. Did this on roads around Karori so a mix of up, down and flat though it was net uphill overall. Hard work for sure, tried to keep moving on the easier parts. Felt like I was moving pretty well for the most part, legs turning over nicely.
3 PM
Strength 1:11:12
ahr:75 max:130
Afternoon gym. Bit later than intended due to minding Alfie which delaying packing before dinner.
Felt decent, lower reps higher weight for the most part.
Felt decent, lower reps higher weight for the most part.
Monday Jun 24, 2019 #
9 AM
Note
Pretty nice week. Some quality trainings and felt like I had a good load. Looking forward to the next phase now, going to Norway this week!
Monday - Easy 60 mins, pm climbing before my last visit to counter culture. Have physio at 3 to look at my back.
Tuesday - 15x 1'/1' fartlek, gym
Wednesday - easy BBA then fly to Norway. something like 30 hours on planes
Thursday - get to Norway. easy pm run to loosen the legs out
Friday - collect maps then easy o-training
Saturday - 2x MD courses
Sunday - o-intz
Monday - Easy 60 mins, pm climbing before my last visit to counter culture. Have physio at 3 to look at my back.
Tuesday - 15x 1'/1' fartlek, gym
Wednesday - easy BBA then fly to Norway. something like 30 hours on planes
Thursday - get to Norway. easy pm run to loosen the legs out
Friday - collect maps then easy o-training
Saturday - 2x MD courses
Sunday - o-intz
10 AM
Running (off-road) 53:44 8.24 km (6:31 / km) +356m 5:22 / km
ahr:127 max:162 shoes: 2019 Inov8 X-talon 212
Easy up around Makara in the glorious sunshine with Tinky the dog. Windy on the way down. Right shoe finally had it's sole decide to come unusably detached so came down the road. 570km so maybe it's about time but not great timing. Should be glueable. Legs feeling good.