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Training Log Archive: RichardNZ

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Orienteering4 9:07:56 19.26(28:27) 30.99(17:41) 24550 /62c80%
  Running2 1:12:44 8.13(8:57) 13.09(5:33) 250
  Mountain Biking1 1:05:00 9.32(6:58) 15.0(4:20) 460
  Total7 11:25:40 36.71(18:41) 59.08(11:36) 95450 /62c80%
averages - sleep:7.7 rhr:60

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Sunday Oct 16, 2016 #

2 PM

Orienteering race (Retreiving) 45:00 [4] *** 6.0 km (7:30 / km) +40m 7:15 / km
ahr:129 max:160 shoes: Mizuno Waves

All competitors back safe (phew), mostly happy (but not all, several learning points for me)! Pulling controls and tapes back in.
5 PM

Running tempo 1:00:32 intensity: (10:00 @2) + (25:32 @3) + (20:00 @4) + (5:00 @5) 10.5 km (5:46 / km) +230m 5:12 / km
ahr:160 max:186 slept:8.0 shoes: Mizuno Waves

Got out for a proper run after a long day in the sun controlling. Focus on speed work, ran the Loop Track at tempo, then 3x100m sprint/jog/walk interval sets (900m total).
Incl warm up/down.

Saturday Oct 15, 2016 #

8 AM

Orienteering race (Setting out) 7:00:00 [2] *** 12.0 km (35:00 / km) +200m 32:18 / km
spiked:40/50c shoes: Mizuno Waves

Putting out controls for OY3 with Wayne. Quite pushed for time to get this race together, a few things I'd try and do differently next time. Really good to do slow navigation and talk over the positioning, only needed compass a couple of times.
6 PM

Running tempo 12:12 [4] 2.59 km (4:43 / km) +20m 4:32 / km
ahr:151 max:185 shoes: Mizuno Waves

Quick blast around the village to get the legs moving, didnt warm up enough and got stitch halfway through though.

Wednesday Oct 12, 2016 #

Orienteering 41:30 [4] *** 6.5 km (6:23 / km)
ahr:146 max:199 spiked:10/12c slept:8.0 shoes: Mizuno Waves

Compass work and control picking at Founders Park. A while since the map was updated, a few things I want to check now as I'm unsure if it was my screw up or if things are a little distored at one end.
6 PM

Orienteering 41:26 [3] 6.49 km (6:23 / km) +5m 6:21 / km
ahr:146 max:199

Tuesday Oct 11, 2016 #

6 PM

Mountain Biking hills 1:05:00 [4] 15.0 km (4:20 / km) +460m 3:45 / km
rhr:60 slept:7.0

Glider Road climb. Felt good for the legs to have a non-running workout.

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