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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loobey

In the 7 days ending Mar 22:

activity # timemileskm+m
  Running6 3:43:32 26.25(8:31) 42.25(5:17) 572
  Orienteering3 1:15:08 6.72(11:11) 10.81(6:57) 334
  Strength & Conditioning2 1:15:00
  Cycling1 1:03:52 8.37(7:38) 13.47(4:44) 312
  Total9 7:17:32 41.34 66.53 1217
  [1-5]9 7:04:15

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MoTuWeThFrSaSu

Sunday Mar 22 #

11 AM

Running (Warm Up) 9:48 intensity: (34 @1) + (1:39 @2) + (7:35 @3) 1.89 km (5:10 / km) +36m 4:44 / km
ahr:138 max:150 shoes: VJ XTRM

Orienteering 41:06 intensity: (20 @0) + (7 @1) + (15 @2) + (12:51 @3) + (21:43 @4) + (5:50 @5) 5.41 km (7:35 / km) +240m 6:13 / km
ahr:167 max:183 shoes: VJ XTRM

Karori Cemetery

Quite enjoyed this actually. Controls weren't too much in the bush so was a lot of running on nice bush tracks and some tricky cemetery legs. Messed up my direction on 6 and ended up too far right. And also thought the final control was on the other side of the stream so lost half a minute wading about in the water! Also meant Jonny got past me which was annoying as I was trying to hold him off to the finish!

Saturday Mar 21 #

11 AM

Running (Warm Up) 16:48 intensity: (4 @0) + (1:49 @1) + (4:42 @2) + (10:13 @3) 3.3 km (5:05 / km) +19m 4:57 / km
ahr:135 max:146 shoes: Mizuno Wave Inspire 14

Running intervals 33:08 intensity: (3:01 @2) + (9:05 @3) + (14:39 @4) + (6:23 @5) 7.42 km (4:28 / km)
ahr:164 max:184 shoes: Mizuno Wave Inspire 14

5x 5mins (2mins) Tempo at Fraser Park

Bonus of all this is there is no Saturday sport, so could run around on the lovely cricket fields.
This felt much better than last weeks tempos although rest should've been less (I couldn't remember what is was supposed to be).

Running (Warm Down) 12:52 intensity: (21 @2) + (12:31 @3) 2.39 km (5:23 / km) +15m 5:13 / km
ahr:156 max:163 shoes: Mizuno Wave Inspire 14

Friday Mar 20 #

11 AM

Running 12:10 intensity: (8 @0) + (2:04 @1) + (6:49 @2) + (3:09 @3) 1.86 km (6:32 / km) +74m 5:27 / km
ahr:126 max:145 shoes: Mizuno Wave Inspire 14

Percy's Reserve warm up to the waterfall and back.

Orienteering 16:55 intensity: (21 @0) + (30 @1) + (1:31 @2) + (11:38 @3) + (2:55 @4) 1.81 km (9:22 / km) +39m 8:27 / km
ahr:150 max:175 shoes: VJ XTRM

Rabbit Warren
Made a huge mess of 2, running back and forth on a track thinking I was somewhere else when I was actually at the control to begin with. Rest was fun though.
3 PM

Strength & Conditioning 1:00:00 [1]

Thursday Mar 19 #

11 AM

Cycling 1:03:52 intensity: (11:29 @0) + (20:04 @1) + (23:54 @2) + (8:25 @3) 13.47 km (4:44 / km) +312m 4:15 / km
ahr:116 max:150

Tunnel Gully with Jonny. Went down a couple of mountain bike tracks but wasn't really feeling it so mostly stuck to the rail trail.

Wednesday Mar 18 #

11 AM

Strength & Conditioning 15:00 [1]

Core
5 PM

Running (Warm Up) 15:55 intensity: (17 @0) + (2:07 @1) + (2:10 @2) + (11:21 @3) 3.2 km (4:59 / km) +31m 4:45 / km
ahr:137 max:152 shoes: Mizuno Wave Inspire 14

Orienteering 17:07 intensity: (11 @0) + (9 @1) + (3:52 @2) + (5:11 @3) + (3:53 @4) + (3:51 @5) 3.59 km (4:46 / km) +55m 4:26 / km
ahr:155 max:183 shoes: Mizuno Wave Inspire 14

CSW Sprint - Thorndon

Really tricky, technical sprint. Need more practice as I felt very rushed and couldn't get into a good rhythm. More planning ahead and reading of the whole leg before rushing off.
One big mistake on the long leg to 18 where my eyes jumped a road on the map and ended up running 2 sides of a triangle.

Running (Warm Down) 9:08 intensity: (17 @0) + (8 @1) + (42 @2) + (8:01 @3) 1.7 km (5:22 / km) +18m 5:06 / km
ahr:142 max:159 shoes: Mizuno Wave Inspire 14

Tuesday Mar 17 #

11 AM

Running (Warm Up) 13:14 intensity: (5 @0) + (24 @1) + (9:02 @2) + (3:43 @3) 2.58 km (5:08 / km)
ahr:133 max:142 shoes: Mizuno Wave Inspire 14

Running intervals 30:48 intensity: (7 @1) + (9:01 @2) + (11:16 @3) + (10:08 @4) + (16 @5) 6.43 km (4:48 / km)
ahr:151 max:177 shoes: Mizuno Wave Inspire 14

Reps session at Hutt Rec with Jonny
4x 200, 200, 400 (equal jog recovery)

Mostly pretty good except the last 400 which I blew up on. Need to get my legs moving faster on the 200s as it was a big tailwind so should've been able to get them a fair bit faster than the 400s.

Running (Warm Down) 12:00 intensity: (5 @0) + (8 @1) + (7:22 @2) + (4:25 @3) 1.99 km (6:02 / km)
ahr:135 max:141 shoes: Mizuno Wave Inspire 14

Monday Mar 16 #

11 AM

Running 57:41 intensity: (10:27 @2) + (35:44 @3) + (11:18 @4) + (12 @5) 9.48 km (6:05 / km) +381m 5:04 / km
ahr:152 max:177

Western Hills loop with Jonny
Tried to get the segment up Meadowbank Drive. Missed it by 1sec but ended up getting 3 different segments later on!

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