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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: elliem

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering3 2:48:19 12.09(13:55) 19.46(8:39) 405
  Running3 2:05:00 10.93(11:26) 17.59(7:06) 130
  Biking3 2:01:30
  Strength3 40:00
  Total7 7:34:49 23.02 37.05 535

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MoTuWeThFrSaSu

Sunday Feb 18 #

Orienteering 48:18 [4] 5.67 km (8:31 / km) +220m 7:08 / km
shoes: Salomon fellraiser

Club event at Mt Albert.
Didn't have the best start, wasting time in the control circles in the bush. Then took a bad route to number 4. Improved from there and picked a good route for the long leg to 9, just losing a little time on the steep downhill at the end. I really enjoyed the course, and it was hard running up all the hills and keeping the speed up on the easier navigation bits.

Biking 14:30 [1]

Very easy ride to Stuart's

Strength 15:00 [1]

legs and little bit of core

Saturday Feb 17 #

Orienteering 56:00 [4] 5.04 km (11:07 / km) +115m 9:58 / km

Waikawa training 1 - intervals, line course, map blobs
Slow to get into the map at the beginning, but got better as we went through and I started matching features to what was on the map. Got confused with the scale a few times.

Orienteering 35:34 [4] 4.0 km (8:54 / km) +70m 8:11 / km

Waikawa training course. It got a lot hotter for this second part and it was tough on the open dunes in the heat. I think I missed the first one, but was pretty clean for the rest of it. I need to work on having a proper plan for each control rather than starting off running and hoping.

Friday Feb 16 #

Strength 10:00 [1]

Thursday Feb 15 #

Running 45:00 [5] 6.0 km (7:30 / km) +130m 6:46 / km
shoes: Salomon fellraiser

Hill intervals.
Warm up down to the clearing then 4 x 3 minutes hard up the track to the flax clearing with rests jogging back down the hill.
Magnus was just ahead of me for all the intervals so I was just trying to keep up with him which was hard work, but good having the extra motivation. Made it to the clearing for all four intervals which I was pleased with.
Legs tired but not too sore.

Wednesday Feb 14 #

Biking 57:00 [2]

to town and back via Wadestown both ways since the gorge is shut. tired legs and slow up the hills

Orienteering 20:27 [3] 3.35 km (6:06 / km)
shoes: Mizuno connect (white)

Afterwork sprint event at Whitirea.

Started fine for the first few controls among the buildings but completely failed to get ahead of myself and lost a lot of time on the long leg. Struggled to read ahead and was very indecisive with my route choices.

Definitely need to get some more sprint training in before nationals.

Legs were quite sore and tired around glutes and top of hamstrings.

Orienteering 8:00 [3] 1.4 km (5:43 / km)
shoes: Mizuno connect (white)

Decided to go back out and do some of the more interesting legs on the short course to get some more practise in reading ahead and planning my routes.

Tuesday Feb 13 #

Biking 50:00 [3]

to/from uni. Made it to uni in under 20 minutes :)
slow home though...

Running 1:00:00 [5] 8.03 km (7:28 / km)
shoes: Mizuno connect (white)

Harriers. Warm up, drills, then 2 x 2 minutes hard, 2 minutes easy, followed by 4 x 3 minutes hard, 2 easy, then 6 x 100 m on 60 s cycle, warm down.
Hard session, but felt pretty good throughout. Was struggling by the end of the sprints though.

Monday Feb 12 #

Strength 15:00 [1]

legs and core

Running 20:00 [2] 3.56 km (5:37 / km)
shoes: Mizuno connect (white)

Really easy 20 minute run around the park to stretch legs out. I got a bit bored going slowly

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