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Attackpoint - performance and training tools for orienteering athletes

Training Log: RichardNZ

In the last 7 days:

activity # timemileskm+m
  Running1 2:10:15 11.18(11:39) 18.0(7:14) 725
  Orienteering2 1:54:19 7.89(14:29) 12.7(9:00) 41941 /45c91%
  Total3 4:04:34 19.08(12:49) 30.7(7:58) 114341 /45c91%
averages - sleep:9.3 rhr:60
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Sunday May 21 #

12 PM

Orienteering race (Club Sprint) 18:15 [5] **** 3.63 km (5:02 / km) +5m 5:00 / km
spiked:24/26c slept:9.5 shoes: Ascics Gel-Pulse 7

Nelson Central map, really good course. Focused on deliberate execution, but still need to look more closely at the map before committing to a route.
2 PM

Running long 2:10:15 [3] 18.0 km (7:14 / km) +725m 6:01 / km
ahr:136 max:165 shoes: Ascics Gel-Pulse 7

LSD with hills, just going for steady aerobic pace.

Saturday May 20 #

1 PM

Orienteering race (OY4 Red) 1:36:04 intensity: (20:00 @1) + (26:04 @3) + (50:00 @4) **** 9.07 km (10:35 / km) +414m 8:37 / km
spiked:17/19c rhr:60 slept:9.0 shoes: Icebug Acceleratis

Felt very bad physically today, no power going up hills and not recovering fast on the flats. Probably a combination of 1) not eating lunch before the race 2) not having done any running this week and 3) some poor nights sleep recently. Good lesson learnt.

Came a little unstuck at 9 although I was in the circle, but went back and forward through a few little reentrants before finding the control. Then took a risk on passing through a narrow bit of dark green to get to 13. Didn't pay off, had to abandon it and then didn't refocus on the new choice well. Another good lesson. Finally came across someone injured and helped them back to the finish before carrying on.

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