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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeganC

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running4 4:10:25 19.66(12:44) 31.64(7:55) 1308
  Kayaking3 3:19:15 17.24(5.2/h) 27.74(8.4/h) 18
  Orienteering1 30:45 1.16(26:37) 1.86(16:32) 31
  Cycling1 30:00 6.21(12.4/h) 10.0(20.0/h)
  Total9 8:30:25 44.27(11:32) 71.24(7:10) 1357
  [1-5]9 7:31:07

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Sunday Apr 14 #

11 AM

Orienteering 30:45 intensity: (27:26 @0) + (3:19 @1) 1.86 km (16:32 / km) +31m 15:16 / km
ahr:93 max:118 shoes: Asics Kahuna 7

Walk around a training loop at Rabbit Is. Memory practice - tried to only look at map 3 times - from last control, at attackpoint, at control.

Ankle fine walking on flat ground. Catches a bit stepping down or on the really rough
2 PM

Kayaking 1:13:39 intensity: (16:08 @0) + (51:16 @1) + (53 @2) + (2:55 @3) + (1:01 @4) + (1:26 @5) 11.34 km (9.2 kph) +5m
ahr:111 max:187 shoes: Hypernova

Paddled from Rabbit Is back to Nelson in the double with Brent. Felt sick - from eating cream cheese icing and big piece cake I think. But was really nice out there and lots of seabrids around. Had to put into practice 'hardening up' (been listening to podcasts)

Saturday Apr 13 #

12 PM

Running 53:25 intensity: (1:40 @1) + (2:05 @2) + (5:13 @3) + (17:00 @4) + (27:27 @5) 5.54 km (9:39 / km) +320m 7:29 / km
ahr:164 max:200 shoes: Mizuno wave daichi 2

Sanctuary loop with Courtney. Rolled my ankle on the way out - ouch
8 PM

Note

Left knee now doing some funny creaking

Friday Apr 12 #

7 AM

Kayaking 1:07:55 intensity: (53 @0) + (5:55 @1) + (6:59 @2) + (24:29 @3) + (14:26 @4) + (15:13 @5) 9.75 km (8.6 kph)
ahr:150 max:192 shoes: Maski

6 of us, cruised out to 2nd buoy and back chatting. Faster burst catching up to Loraine and Suze on way back
12 PM

Running 1:02:15 intensity: (1:00 @2) + (17:37 @3) + (28:09 @4) + (15:29 @5) 8.71 km (7:09 / km) +186m 6:27 / km
ahr:159 max:179 shoes: Asics Gel Fuji-Trabuco 5

Lunch run with Niki. Cruised up Maitai, solid up CoNZ, cruised along top and back chatting

Wednesday Apr 10 #

12 PM

Kayaking 57:41 intensity: (14:45 @0) + (23:50 @1) + (14:26 @2) + (3:18 @3) + (1:22 @4) 6.66 km (6.9 kph) +13m
ahr:114 max:168 shoes: Maski

Calm and full tide. Did technique drills for first 20 min then paddled round up to cut and back concentrating on twisting
5 PM

Running 28:33 intensity: (26 @2) + (13:46 @3) + (13:34 @4) + (47 @5) 4.15 km (6:52 / km) +22m 6:42 / km
ahr:154 max:173 shoes: Mizuno wave daichi 2

Sprint training in town. Felt like a weirdo. Good fun

Tuesday Apr 9 #

Note

Day off since I worked Saturday.
Last physio appointment. Got massage of R peroneus muscles and R heel (for archilles). Now just need to continue doing exercises
12 PM

Running long 1:46:12 intensity: (6 @0) + (6 @1) + (7 @2) + (11:32 @3) + (25:04 @4) + (1:09:17 @5) 13.23 km (8:01 / km) +780m 6:12 / km
ahr:174 max:206 shoes: Mizuno wave daichi 2

Started with a slow warmup. Probably would've stayed slow but I passed some mt bikers so went steady to keep in front. Ran on edge of track when I could, where I had to avoid pinecones, branches and deer antlers. Walked up Classic. Fun run down TAK/Tracky

Monday Apr 8 #

Cycling (Commute) 30:00 [3] 10.0 km (20.0 kph)
shoes: Giant TCX SLR 1

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