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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichardNZ

In the 7 days ending May 14, 2017:

activity # timemileskm+m
  Running3 2:52:06 13.99(12:18) 22.51(7:39) 550
  Orienteering1 2:41:12 9.32(17:18) 15.0(10:45) 56022 /24c91%
  Core strength exercises1 30:00
  Biking1 22:44 3.54(6:26) 5.69(4:00) 55
  Total6 6:26:02 26.85 43.21 116522 /24c91%
averages - sleep:9 rhr:56

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Sunday May 14, 2017 #

9 AM

Orienteering race (Rogaine) 2:41:12 [3] *** 15.0 km (10:45 / km) +560m 9:03 / km
spiked:22/24c rhr:56 slept:9.0 shoes: Icebug Acceleratis

Return of the King in Marlborough. Won't be putting this in the highlights book. Wasn't enjoying the map/race much to begin with and then rolled my ankle (again) in one of the under-runners plauging the map. Called it quits early so as not to make it any worse. At least I was running in a team with Jen and it was nice to spend the day together.

Saturday May 13, 2017 #

11 AM

Biking 22:44 [2] 5.69 km (4:00 / km) +55m 3:49 / km
ahr:97 max:134

Biked into town to run errands etc. Didn't turn out so well when the bike lock didn't unlock at the end of the day...
2 PM

Running 55:00 [3] 5.7 km (9:39 / km)

So walked home to retrieve tools, car etc...
4 PM

Note

An angle grinder and a few minutes later and the bikes were free. Nobody asked me what I was doing or anything (not that I'm advocating approaching someone wielding an angle grinder with criminal intent)...should I be concerned about that?

Thursday May 11, 2017 #

7 PM

Running hills 51:00 intensity: (11:00 @3) + (28:00 @4) + (12:00 @5) 9.12 km (5:35 / km) +396m 4:36 / km
ahr:156 max:192 shoes: Mizuno Waves

Panorama Drive plus some flat stuff at tempo.
Citrus Ln climb intervals: 2:01, 1:51, 1:53. Hurts by the top, by otherwise felt good tonight. Very dark but not yet cold running around town.

Running warm up/down 11:06 [2] 1.09 km (10:09 / km) +19m 9:20 / km
ahr:125 max:151 rhr:56 slept:9.0 shoes: Mizuno Waves

Wednesday May 10, 2017 #

Core strength exercises 30:00 [1]

Ankle and core strength exercises in front of TV

Tuesday May 9, 2017 #

7 PM

Running 55:00 intensity: (10:00 @2) + (10:00 @3) + (35:00 @4) 6.6 km (8:20 / km) +135m 7:34 / km
ahr:150 max:179 slept:9.0 shoes: Mizuno Waves

Evening trail run, slow pace enforced by need to route find on windy track in the dark. Includes 10 min warm up/down.

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