Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 7 days ending Nov 24, 2017:

activity	#	time	miles		km		+m
Running	6	5:42:06	45.11	(7:35)	72.6	(4:43)	1665
Orienteering	2	1:25:47	9.2	(9:20)	14.8	(5:48)	466
Spinning	1	1:00:00
Steeple	1	45:00
Total	7	8:52:53	54.31		87.4		2131

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Friday Nov 24, 2017 #

Running hills ("hilly" 70mins) 1:10:28 [2] 15.0 km (4:42 / km) +379m 4:10 / km
shoes: Vivo Barefoot Black

Coastal track. Heat of the day, temperature gauge said 33 degrees inside! Supposed to be a hilly 70mins, not sure if strava understated climb or it wasn't as hilly as I thought (heat was a good equalizer though)

Thursday Nov 23, 2017 #

Running (Morning) 31:17 [1] 6.8 km (4:36 / km) +138m 4:11 / km
shoes: Vivo Barefoot Black

Every day running in these shoes feels better and better

Running (Afternoon) 40:34 [1] 8.8 km (4:37 / km) +168m 4:12 / km
shoes: Saucony Endorphin Racer

Switched back to flats. Comfortable, HR lower than it has been for weeks, getting too easy again!

Steeple 45:00 [2]

Water jump and hurdles. Water jump is nice and refined now - I'm pretty much jumping clear everytime I think.
I could nearly hold my own by the last go against the others in the hurdles although some sets were utterly abysmal. Plus I can nearly touch my toes! #progress

Wednesday Nov 22, 2017 #

Running intervals (Track 6*1km) 20:13 [5] 6.0 km (3:22 / km)
shoes: Saucony Endorphin Racer

Felt pretty flat coming into this session and my stride dynamics seem to have gone a little weird, possibly something happening with the barefoot shoes. Will try and run 50/50 with flats for the moment. 3:21, 3:24, 3:22, 3:22, 3:20, 3:24 (target 3:23) w 45 sec rests. Last one was a struggle, had a return of the knee lockup I got a bit last year which was annoying.

Running 24:20 [1] 5.4 km (4:30 / km) +73m 4:13 / km
shoes: Vivo Barefoot Black

Cut back on the warm down - got a blister again where I got a blister last week! A bit random, I changed socks thinking that was the cause but must be the shoe itself slowly disintegrating (wore flats for the intervals)

Tuesday Nov 21, 2017 #

Running (Morning) 30:03 [1] 6.9 km (4:21 / km) +166m 3:53 / km
shoes: Vivo Barefoot Black

Orienteering (Summernav) 45:00 [1] ** 9.2 km (4:53 / km) +166m 4:29 / km
shoes: Vivo Barefoot Black

Bit dicey offtrack in these shoes but took the opportunity to run somewhere different with a map in my hands

Monday Nov 20, 2017 #

Spinning (In the sun) 1:00:00 [1]

Sunny hot day, found the hottest place in the sun outside in the heat of the day and got a nice heat session in on the bike.

Sunday Nov 19, 2017 #

Running long (Okura easy) 1:45:11 [2] 19.7 km (5:20 / km) +691m 4:33 / km

Only did one race @ auckland champs because of the distance and I hadn't had much hopes for the quality (middle yesterday was surprisingly tricky though!). Having a break(ish) also from orienteering in the moment before I switch into camp/summer training mode. So I went for a nice easy long run at okura instead, didn't push the pace as yesterday was a hardish day.

Saturday Nov 18, 2017 #

Running warm up/down 20:00 [1] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Icebug Spirit 5 OLX

Icebugs feel like cushions after barefoot shoes hehe

Orienteering race (Auckland Champs Middle) 40:47 [4] **** 5.6 km (7:17 / km) +300m 5:45 / km
shoes: Icebug Spirit 5 OLX

3rd M21E. Had good speed, won some splits including the longest leg. Unfortunately a further increase in speed maybe had me out of control. Lost 2min on 2 by overshooting horribly - 1:7500 scale and downhill didn't help. Then lost some time with a poor route at 6 and some bad micros 7/8 (1min). Before an absolute howler on 9 losing 2:30 - was in the circle in the complex rocks but I couldn't understand it and I ended up checking every rock it seemed. Matt got me well in sight here and I held him off just until 14 where I misread the map veered low and lost another 30s. 6mins all up, pretty much the difference to Matt but everyone else seemed to have made mistakes to so I could just grab 3rd by 1sec.

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