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Attackpoint - performance and training tools for orienteering athletes

Training Log: RichardNZ

In the last 7 days:

activity # timemileskm+m
  Orienteering6 5:24:44 23.46(13:51) 37.75(8:36) 9746 /50c92%
  Running6 3:29:08 18.61(11:14) 29.95(6:59) 752
  Adventure1 1:43:13 3.74(27:35) 6.02(17:08) 156
  Core strength exercises1 30:00
  Ankle strength1 30:00
  Total14 11:37:05 45.81 73.72 100646 /50c92%
averages - sleep:9
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Thursday Dec 14 #

Core strength exercises 30:00 [1]

3x10min sessions this week after foam rolling

Ankle strength 30:00 [1]

Balance and heel raise sequence mostly - variously through this week when I've had a moment.
9 AM

Running hills 1:58:44 intensity: (45:00 @1) + (20:00 @3) + (40:00 @4) + (13:44 @5) 11.66 km (10:11 / km) +589m 8:08 / km
ahr:147 max:205 slept:9.0 shoes: Ascics Gel-Pulse 7

Sledge Tk and Platinum Mines loop with 9 of the keen ones from Dev Camp. 45 min of stops, admiring views and checking out the mines shafts.

Wednesday Dec 13 #

10 AM

Orienteering 1:48:34 [3] ***** 6.05 km (17:57 / km) +13m 17:45 / km
ahr:123 max:173 spiked:14/16c shoes: Icebug Acceleratis

Setting out controls for corridor exercise and course. Pine dunes and coastal strip terrain - great to spend some time in this stuff as we just don't get the chance in Nelson. No complaints from the participants so I can only assume that I got them all in the right place (that or no-one could tell they were wrong!).

Orienteering 1:20:44 intensity: (15:00 @1) + (15:00 @2) + (30:44 @3) + (10:00 @4) + (10:00 @5) ***** 8.99 km (8:59 / km) +21m 8:52 / km
ahr:155 max:215 spiked:20/22c shoes: Icebug Acceleratis

O-Intervals in Fusilier. Watch tells me I was kind of cheating as I didn't get up into max HR in the road run portion before diving into the loops. Looked at the map before starting to come up with a plan for each loop I could execute without pausing during the interval. Worked pretty well. Both non-spikes were places where I struggled to read sand dune contours/terrain.
Great exercise.
3 PM

Running warm up/down 6:20 [3] 1.21 km (5:15 / km) +13m 4:59 / km
ahr:158 max:180 shoes: Icebug Acceleratis

Tuesday Dec 12 #

11 AM

Orienteering 19:20 [4] ***** 3.3 km (5:51 / km) +4m 5:49 / km
ahr:155 max:190 shoes: Icebug Acceleratis

'Follow john' exercise on Fusilier with Cam T who pushed me hard on my nav legs. I kept rough map contact during Cam's legs, a good exercise in simplification. Felt very fast throughout.

Orienteering (Corridor) 38:33 [3] ***** 4.18 km (9:13 / km) +6m 9:09 / km
ahr:143 max:189 shoes: Icebug Acceleratis

Corridor exercise through a very white portion of Fusilier. Massive failure of compass work on 1, and struggled with a very intricate hill (got distracted in the leg) but otherwise OK. Could be doing it faster.
2 PM

Orienteering (Forest relay) 15:00 [4] ***** 3.0 km (5:00 / km) +50m 4:37 / km
shoes: Icebug Acceleratis

Officiated at the end of the second leg, then set off with the girls group for the last leg without a compass. Memorable for cresting onto a plateau and just seeing the entire field swarming around unable to find the control!
3 PM

Running 18:00 [3] 3.0 km (6:00 / km)
shoes: Icebug Acceleratis

Jog back to cars with Nick and Cam D, with backpack.

Monday Dec 11 #

10 AM

Running race 10:53 [5] **** 3.0 km (3:38 / km)
ahr:185 max:196 shoes: Ascics Gel-Pulse 7

3km time trial on a track. Not a great time, but close to what I was realisticy aiming for coming off the injured ankle. Next aim should be to get back under 3:20/km.
2 PM

Orienteering (O training & warm ups) 30:00 [3] *** 5.0 km (6:00 / km)
shoes: Ascics Gel-Pulse 7

Pairs exercise which I didn't time, plus various warm ups and downs.
3 PM

Orienteering 23:27 [5] **** 4.98 km (4:42 / km) +1m 4:42 / km
ahr:162 max:202 shoes: Ascics Gel-Pulse 7

Sprint training on a rotated windows map - very good at making you plan ahead for the exit on approach to the circle. Got flustered by others, need to work on that.
5 PM

Orienteering race (Sprint relay) 9:06 [5] **** 2.24 km (4:04 / km) +2m 4:03 / km
ahr:114 max:183 spiked:12/12c shoes: Ascics Gel-Pulse 7

Happy with this. Good focus and flow, well regulated speed.

Sunday Dec 10 #

5 PM

Running 21:47 [3] 3.91 km (5:34 / km) +7m 5:31 / km
ahr:135 max:173 shoes: Ascics Gel-Pulse 7

Start of camp jog

Saturday Dec 9 #

12 PM

Adventure 1:43:13 [1] 6.02 km (17:08 / km) +156m 15:10 / km
ahr:106 max:172

Walk with Jen, who was good enough to put up with my geeking out over the dam infrastructure and rivers.
4 PM

Running 33:24 [3] 7.17 km (4:40 / km) +143m 4:14 / km
ahr:146 max:190 shoes: Ascics Gel-Pulse 7

Felt very heavy on this run. A hot day and not running fit, but was a struggle getting around even this flat run. Perhaps a bit dehydrated from a day in the sun already...?

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