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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running23 9:22:36 64.67(8:42) 104.07(5:24) 1008
  Orienteering (Sprint)8 1:57:38 18.35(6:25) 29.53(3:59) 285
  Orienteering1 14:55 1.74(8:34) 2.8(5:20) 180
  Total23 11:35:09 84.76(8:12) 136.4(5:06) 1473

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MoTuWeThFrSaSu

Sunday Feb 2 #

7 AM

Running 16:10 [3] 2.48 km (6:30 / km) +39m 6:02 / km

Running 14:31 [3] 2.16 km (6:43 / km) +50m 6:01 / km

10 AM

Running warm up/down 16:10 [1] 2.6 km (6:13 / km) +80m 5:23 / km

Orienteering race 14:55 [4] ** 2.8 km (5:20 / km) +180m 4:02 / km

Sprint the bay stage 5 - Sleeping giant

Lived up to the hype of being a great queen stage. Was very very tough physically, and some good route choices. Happy to finally win a stage this weekend :)

Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +40m 5:53 / km

Running 14:49 [3] 2.68 km (5:32 / km) +17m 5:22 / km

Running 16:29 [3] 4.47 km (3:41 / km) +11m 3:38 / km

1 PM

Running warm up/down 15:00 [1] 2.7 km (5:33 / km) +22m 5:20 / km

Orienteering (Sprint) race 16:28 [4] *** 4.5 km (3:40 / km) +25m 3:34 / km

Sprint the bay stage 6 - The village

A great way to end a great weekend of competitions! Legs were failing me, unfortunately. I started off quite well but made a mistake where I ran into an unmapped courtyard (25sec), and was just slower from then on. I managed to get into 3rd overall (very surprising after such a bad stage 2) behind Tim and Pete

Saturday Feb 1 #

8 AM

Running 15:15 [3] 2.65 km (5:45 / km) +11m 5:38 / km

10 AM

Running 12:02 [3] 2.03 km (5:56 / km) +12m 5:45 / km

11 AM

Running warm up/down 18:20 [1] 3.3 km (5:33 / km) +15m 5:26 / km

Orienteering (Sprint) race 13:06 [4] **** 3.65 km (3:35 / km) +31m 3:27 / km

Sprint the bay stage 3 - Arataki

Wasn't quite quick enough, didn't have the zip I'd like to have on a tight sprint like this one. But happy enough with 2nd behind Tim

Running warm up/down 12:02 [1] 2.05 km (5:52 / km) +20m 5:36 / km

4 PM

Running 18:00 [3] 3.19 km (5:38 / km)

7 PM

Running warm up/down 18:00 [1] 3.2 km (5:37 / km) +15m 5:30 / km

Orienteering (Sprint) race 13:56 [4] ** 4.0 km (3:29 / km) +35m 3:20 / km

Sprint the bay stage 4 - Fore!

Head to head with Chris on a golf course! Was actually a lot of fun :)

Running warm up/down 10:00 [1] 1.8 km (5:33 / km) +15m 5:20 / km

Friday Jan 31 #

9 AM

Running 11:55 [3] 2.07 km (5:46 / km)

11 AM

Running warm up/down 21:42 [1] 4.0 km (5:26 / km) +15m 5:20 / km

Orienteering (Sprint) race 13:26 [4] *** 3.71 km (3:37 / km) +15m 3:33 / km

Sprint the bay stage 1 - EIT.
Mass start was very fun, was a very quick race, happy to end up only a few seconds behind the leader

Running warm up/down 11:55 [1] 2.06 km (5:47 / km) +10m 5:39 / km

5 PM

Running 6:57 [3] 0.97 km (7:11 / km) +11m 6:47 / km

6 PM

Running warm up/down 21:00 [1] 3.5 km (6:00 / km) +50m 5:36 / km

Orienteering (Sprint) race 16:27 [4] ** 3.5 km (4:42 / km) +55m 4:21 / km

Sprint the bay stage 2 - Te Aute

Well, I absolutely cooked that one :( It was half forest half techy buildings, and I made a huge mistake in the forest part, plenty of people made the exact same mistake, maybe some dodgy mapping. Very frustrating

Running warm up/down 7:00 [1] 1.0 km (7:00 / km) +20m 6:22 / km

Checking part of map I made a mistake on..

Thursday Jan 30 #

6 AM

Running 8:23 [3] 2.01 km (4:10 / km) +13m 4:03 / km

8 AM

Running warm up/down 12:16 [1] 2.0 km (6:08 / km) +20m 5:50 / km

Orienteering (Sprint) intervals 8:23 [4] *** 2.0 km (4:12 / km) +13m 4:04 / km

There was a sprint map 100m from our accom... so why not do some training on it

Running warm up/down 2:12 [1] 0.5 km (4:24 / km)

Wednesday Jan 29 #

8 AM

Running 20:16 [3] 5.29 km (3:50 / km) +67m 3:36 / km

9 AM

Running 18:29 [3] 3.27 km (5:39 / km) +59m 5:11 / km

11 AM

Running warm up/down 17:17 [1] 3.5 km (4:56 / km) +30m 4:44 / km

Running intervals 20:00 [4] 5.3 km (3:46 / km) +15m 3:43 / km

Mona with Chris. Did the floats as recoveries (walk/ jog) so I’m not too cooked for the weekend

Running warm up/down 18:30 [1] 3.32 km (5:35 / km)

Tuesday Jan 28 #

2 PM

Running 41:23 [3] 7.5 km (5:31 / km) +147m 5:01 / km

5 PM

Running 41:23 [1] 7.5 km (5:31 / km) +134m 5:04 / km

Easy around the redwoods in rotarua

Monday Jan 27 #

7 AM

Running 18:14 [3] 3.28 km (5:34 / km)

10 AM

Running warm up/down 18:14 [1] 3.27 km (5:35 / km) +20m 5:25 / km

Orienteering (Sprint) race 11:27 [4] 2.8 km (4:05 / km) +41m 3:49 / km

2 person sprint relay with mum. Was very hectic having 40+ guys in a mass start on a small school area with heaps of controls (2.3km and 30controls)! Did part of a loop in the wrong order early on, so had to work hard to catch up to the front. Happy to come back in 2nd just behind Tim

Running warm up/down 12:05 [1] 2.13 km (5:40 / km) +15m 5:29 / km

6 PM

Running 8:37 [3] 1.59 km (5:26 / km)

7 PM

Running warm up/down 9:21 [1] 1.61 km (5:48 / km) +25m 5:23 / km

Orienteering (Sprint) intervals 24:25 [5] *** 5.37 km (4:33 / km) +70m 4:16 / km

Some sprint ints. All of them quite short and at over-speed. Was a really good training

Running warm up/down 8:39 [1] 1.6 km (5:24 / km) +10m 5:15 / km

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