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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: elliem

In the 7 days ending Nov 18, 2017:

activity # timemileskm+m
  Orienteering1 3:23:49 10.93(18:39) 17.59(11:35) 350
  Rogaining1 3:00:00 10.87(16:33) 17.5(10:17) 600
  Strength and Conditioning7 2:50:00
  Running3 2:26:05 13.6(10:45) 21.88(6:41) 190
  Biking2 1:48:00
  Total7 13:27:54 35.4 56.97 1140

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Saturday Nov 18, 2017 #

Running race 22:40 [5] 5.0 km (4:32 / km) +70m 4:14 / km

parkrun, new PB :)
there was a pacer for 23 minutes and I had a goal of beating her. In the first km I felt pretty good so I ran ahead of her. She caught me at about 2 km which was good because it pushed me along through the 3rd km which I find the hardest bit, then I managed to keep it up down the hill. Pleased with my run and time.

Running (warm up/down) 15:00 [3] 1.5 km (10:00 / km)

Strength and Conditioning 30:00 [1]

stretching, rolling, core

Friday Nov 17, 2017 #

Strength and Conditioning 20:00 [1]

core and stretches

Thursday Nov 16, 2017 #

Biking 49:00 [3]

Into town and back

Rogaining 3:00:00 [4] 17.5 km (10:17 / km) +600m 8:47 / km
shoes: Salomon fellraiser

Afterwork rogaine with Stuart in Titahi Bay. Got there a bit late, so started without a plan and made it up as we went, but I think it was alright. Managed to cut my legs on cutty grass at the second control, which I made worse wading through cutty grass like stuff at the third control. This made getting through the long grass quite painful, which was annoying because there was a lot of it. The first half had quite a few steep hills with long grass, then we moved into quicker stuff towards the end. Got really sore calves early on, but they felt better after a while. Had to push it at the end to try get back on time, but we were just over the three hours due to a stupid mistake I made picking the wrong road right at the end. 1430 points.

Strength and Conditioning 25:00 [1]

Stretching and core
Tight quads and calves
105 sit ups, 150 crunches, 65 leg raises, 95 second plank

Wednesday Nov 15, 2017 #

Running 20:12 [2] 3.1 km (6:31 / km)

Easy run along the beach at Lyall bay. Had thought about going for a run at Red Rocks after dropping Lara at the airport, but after getting most of the way there I realised I hadn't picked up my shoes. So I changed my plans and ran barefoot from one end of the beach to the other and back. In a couple of places I walked over the stones, but it was mostly sandy which was pretty nice to run along, and it was nice to run on the edge of the water.

Strength and Conditioning 20:00 [1]

Stretches and core
100 sit ups, 140 crunches, 62 leg raises, 90 s plank

Tuesday Nov 14, 2017 #

Running race 13:13 [5] 3.0 km (4:24 / km)

3 km time trial along Petone foreshore with Lara. Time is to when watch got to 3 km. Lara took off fast at the start but then dropped to a similar pace to me. I closed the gap after about 2 km, but she pulled away slightly at the end and finished a couple of seconds before me. I felt pretty good for the first couple of km, but struggled at the end. It was my arms which got the most sore, along with my chest/stomach area. Pretty happy with this time for now though, and gives me a bench mark to beat next time.

Running (Warm up/down) 15:00 [2] 2.0 km (7:30 / km)

Warm up and gentle jog afterwards

Running 1:00:00 [4] 7.28 km (8:15 / km) +120m 7:37 / km

Warm up, drills, then some hill work, and warm down
Initially working on technique on a small slope, then we moved on to doing two sets of five hill reps up the road, fast up jog back with an extra jog between the sets. Felt pretty good doing these, and Chris said I had good technique on the hills.
Legs getting tired towards the end, but not overly surprising considering I also did the 3 km this morning

Strength and Conditioning 30:00 [1]

stretching, rolling, core

Monday Nov 13, 2017 #

Biking 59:00 [3]

To/from uni. Slow on the way in with strong southerly and some rain which wasn't overly pleasant

Strength and Conditioning 30:00 [1]

Stretching, rolling, core
90 sit ups, 120 crunches, 58 leg raises, 80 second plank

Sunday Nov 12, 2017 #

Orienteering (Putting out controls) 1:41:54 [3] 6.66 km (15:18 / km) +150m 13:45 / km

Putting out all the far away controls. Enjoyed the challenge of trying to work out where to put the controls in the tricky stuff.

Orienteering 1:41:55 [4] 10.93 km (9:19 / km) +200m 8:33 / km

Waikawa - red loops 1 and 2
Course distance: 7.2 km

First loop started well with 1, lost a little time attempting to go straight on 2 before realising it would be much quicker going out to the beach. 3,4,5,6,7,8, 9 were all controls I had put out, though was running them in a different order so there was still a bit of challenge.

Going well until just after 9 when I was climbing over a tree branch and it slipped out my hand and whipped me in the face catching my eye. It was quite painful so I sat down for a bit and tried to clean the bark out my eye. Did what I could but it still hurt quite a bit, and was watering a lot which made it hard to see. There were only a couple of controls left on the long loop so I did those slowly, then between loops ran back to the event centre to get mum's help. She said there was nothing there but maybe I had scratched eye slightly so I got eyedrops and decided I wanted to do second loop.

Eye still watering a lot and a bit sore which was a bit annoying, and I managed to make a stupid mistake on the first control. The second loop was nice because I had only put out one or two of the controls so the others were all a new challenge. Fine through until 7 where the map had changed a bit from the wind and I stopped too early. Mostly happy with how race went aside from flicking myself in the eye.

Well down in the results but mostly due to the big time losses stopping to sort myself out. Pretty tired towards the end, especially in the soft sand.

Strength and Conditioning 15:00 [1]

Stretching - tight muscles from orienteering today

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