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Training Log Archive: RichardNZ

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Orienteering4 4:15:29 15.29(16:43) 24.6(10:23) 77933 /40c82%
  Running1 21:05 3.12(6:45) 5.02(4:12) 20
  Total5 4:36:34 18.41(15:02) 29.62(9:20) 79933 /40c82%
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

12 PM

Orienteering race (Classic distance) 2:09:08 [4] ***** 11.09 km (11:38 / km) +453m 9:40 / km
ahr:155 max:184 spiked:18/21c shoes: Mizuno Waves

Good race, very fun. Wasn't racing for time today, focus on execution and making sure my location was 100% before committing to things. Plenty of room for improvement in both fitness and map reading - GPS track shows me going straight past two controls before coming back for them! Came in very close to the rest of the field so happy with the improvement from Nationals and Akl Champs.

Saturday Oct 22, 2016 #

3 PM

Orienteering race (Short) 44:00 [4] *** 4.0 km (11:00 / km) +50m 10:21 / km
spiked:11/14c shoes: Mizuno Waves

Alpine O Short.
Thought this was a sprint, totally wasn't prepared for a forest map (not really finished which made relocation quite a drama). Spiked first three controls, my start drill worked to counter issues others had with the triangle location. Sprint specification for the track network totally threw me, and then taking a wrong turn was the middle of the race gone. Last few controls also spiked with a quick run through the village.
4 PM

Orienteering 20:00 [4] *** 2.5 km (8:00 / km) +50m 7:16 / km
spiked:4/5c shoes: Mizuno Waves

Collecting controls, good to revisit the tricky areas.

Wednesday Oct 19, 2016 #

6 PM

Running race 21:05 [4] 5.02 km (4:12 / km) +20m 4:07 / km
ahr:170 max:183 shoes: Ascics Gel-Pulse 7

Turf 5km series. Thought I'd go and give it a try, wasn't pushing at all with AlpineO this weekend. Finished without feeling puffed so will aim to crack 20 min next time.

+10min w up/down

Monday Oct 17, 2016 #

6 PM

Orienteering 1:02:21 [2] *** 7.01 km (8:54 / km) +226m 7:40 / km
ahr:136 max:195 slept:7.0 shoes: Ascics Gel-Pulse 7

Mt Victoria permenant course with Philip, just cruising around on the map really - should have paid more attention because I had to relocate a couple of times and the map is a bit old.

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