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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Jan 23, 2011:

activity # timemileskm+m
  Running7 1:51:00 7.66(14:29) 12.33(9:00) 202
  Orienteering7 1:44:14 13.19(7:54) 21.23(4:55) 188125 /155c80%
  Squash1 42:00
  Total9 4:17:14 20.85 33.56 390125 /155c80%

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Sunday Jan 23, 2011 #

9 AM

Running warm up/down 9:00 intensity: (4:03 @1) + (2:00 @2) + (2:57 @3) 0.88 km (10:14 / km)
ahr:133 max:161 shoes: Nike Lunar Glide

9:43 a.m.. Hawkes Bay.

Warm up to start in rain, body really sore, achilles tender, but not too bad, but everywhere else as well

Orienteering race 18:46 intensity: (7 @1) + (11 @2) + (1:49 @3) + (13:13 @4) + (3:26 @5) *** 4.08 km (4:36 / km)
ahr:176 max:192 spiked:24/28c shoes: Nike Lunar Glide

9:52 a.m.. Hawkes Bay.
Course: Sprint 2.8 km 10 m http://www.gregjflynn.byethost17.com/maps/show_map...

STB race 5, flat school like map, control description holder broken as I was trying to get my descriptions in, which meant I had to carry it which was a bit of a put off. Was tricky first when I didn't see the fence and had to turn around. Again was taking it easy on the wet concrete as didn't want to smash myself, plus there were people coming in and out of all gaps. All good, but hesitant to 15 round through the sandpit and small gaps, dont know where from but legs felt like they had a bit of finish sprint in them today (after completely missing it from first 2 days) and hear Duncan talk me up gave the the sprint a go, last loop was fairly simple, very slippery going to 23 and planned the 'hill' leg down beforehand and nailed it, and then a good finish sprint as well, picking up points on all legs in this race.


Running warm up/down 2:00 intensity: (27 @1) + (1:33 @2) 0.19 km (10:32 / km) +1m 10:22 / km
ahr:136 max:148 shoes: Nike Lunar Glide

10:32 a.m.. Hawkes Bay.

Body really sore and cold and wet, not really a cool down just an attempt to save the legs from going solid

2 PM

Running warm up/down 4:00 intensity: (50 @1) + (2:35 @2) + (35 @3) 0.36 km (11:07 / km)
ahr:138 max:158 shoes: Nike Lunar Glide

2:05 p.m.. Hawkes Bay.

Gentle sort of warm up, after being slightly late from making a new control description holder, knew if I won the hill leg and Olly got no points we would be tied for 1st for the Polka Dot jersey (but thought he would get it on count back) so had that in the back of my mind before I started.


Orienteering race 16:57 intensity: (7 @1) + (7 @2) + (47 @3) + (9:53 @4) + (6:03 @5) ***** 3.48 km (4:52 / km) +6m 4:50 / km
ahr:179 max:194 spiked:23/28c shoes: Nike Lunar Glide

2:13 p.m.. Hawkes Bay.
Course: Sprint 2.6 km 10 m http://www.gregjflynn.byethost17.com/maps/show_map...

http://www.gregjflynn.byethost17.com/maps/show_map...

STB race 6, final stage on the tight, technical and very WET EIT. Felt like I had run myself out of any proper racing effort and was just trying to hold enough speed to not be too embarrassed. Wasn't sure I was allowed to do what I did going to 5, and was still reading it at 5 and not concentrating on 6, and almost made a meal of it, did loose time by having to go around. Had another stack at 9, slowing down to punch and feet went and ended up with my arm half buried in the garden mud, which was better than the concrete I suppose. Punched 11 (start of sprint) at same time as green jersey wearer, and took off right as he went left, smashed him to the control as well, felt good, but took a bit out of me, next few were straight forward, and was trying to plan the hill leg going to 21 and never really looked at 21 to 22, ended up right right which was way slower and more confusing. Tried smashing the hill leg which was taped to start, and somehow managed to stay on my feet getting into the buildings. But that almost blew the fufu value right out and couldn't really managed much for the next few legs, but came right and tried putting in a good finish sprint to end the weekend but was way to slippery and dont think I got it.

But did win the hill, and Olly missed out which meant we were tied and need a 'hill off'
4 PM

Orienteering race (Hill Off) 21 [5] 0.13 km (2:42 / km) +17m 1:38 / km
shoes: Inov8-Mudclaw 330(liquidation)

Hill off, race 1, feeling stuffed, tied

Orienteering race (Hill Off) 22 [5] 0.13 km (2:49 / km) +17m 1:42 / km
shoes: Inov8-Mudclaw 330(liquidation)


Head to Head Hill Off, got cheated out of the win when Olly stopped in front of me and I had nowhere to go but into him, but the refs never looked at his first push just off the start line that left me in the tree!!!!

Saturday Jan 22, 2011 #

9 AM

Running warm up/down 10:00 intensity: (3:53 @1) + (3:42 @2) + (2:25 @3) 0.83 km (12:03 / km) +4m 11:44 / km
ahr:137 max:164 shoes: Inov8-Mudclaw 330(liquidation)

9:35 a.m.. Hawkes Bay.

Warm up to start and about, feeling feeling rather stiff and tender

Orienteering race 16:35 intensity: (10 @2) + (16 @3) + (6:01 @4) + (10:08 @5) *** 3.0 km (5:32 / km) +28m 5:17 / km
ahr:183 max:197 spiked:22/25c shoes: Inov8-Mudclaw 330(liquidation)

9:47 a.m.. Hawkes Bay.
Course: Sprint 2.5 km 45 m http://www.gregjflynn.byethost17.com/maps/show_map...

STB race 2 at Te Aute College where Nationals was in 05, started straight into thick green, got 1 ok, contoured to 2 but ended low?, was standing on top of 4 before seeing it, then into some normal sprint stuff, got suckered bigtime into the hill climb now, and it hurt, almost blew a fufu before getting to the control. Pussy footed through the buildings as it was slippery on the wet concrete in o shoes. Couldn't find 17, was too early on it, simple through the rest.

Running warm up/down 10:00 intensity: (4:48 @1) + (4:53 @2) + (19 @3) 0.85 km (11:46 / km) +3m 11:36 / km
ahr:129 max:150 shoes: Inov8-Mudclaw 330(liquidation)

10:09 a.m.. Hawkes Bay.

Trying to stop body from freezing up


1 PM

Running warm up/down 7:00 intensity: (2:45 @1) + (3:34 @2) + (41 @3) 0.6 km (11:40 / km) +20m 10:00 / km
ahr:131 max:155 shoes: Inov8-Mudclaw 330(liquidation)

1:49 p.m.. Hawkes Bay.

Feeling really stiff, but not really noticing Ab, which is good

Orienteering race 20:53 intensity: (12 @2) + (43 @3) + (10:15 @4) + (9:43 @5) *** 3.36 km (6:13 / km) +72m 5:37 / km
ahr:180 max:191 spiked:16/23c shoes: Inov8-Mudclaw 330(liquidation)

2:05 p.m.. Hawkes Bay.
Course: Sprint 2.7 km 115 m http://www.gregjflynn.byethost17.com/maps/show_map...

STB race 3, lacking some serious speed and strength, missed 9 a little bit and then had a major stack leaving 12, as again very slippery on the concrete.
Passed Olly walking before the hill leg, and gave it ago, had to have a small sit down on the hay bails at the top. was a bit slow through the blackberry maze trying to read where I was going, probably would have been better just looking up and picking the gaps as it was very hard to tell what was going on.

Running warm up/down 12:00 intensity: (2:48 @1) + (5:36 @2) + (3:36 @3) 1.33 km (9:01 / km) +38m 7:53 / km
ahr:138 max:157 shoes: Inov8-Mudclaw 330(liquidation)

2:45 p.m.. Hawkes Bay.

Went for a cool down jog with Karl, to check out the cool mt bike tracks, this place is pretty cool

6 PM

Running warm up/down 12:00 intensity: (53 @1) + (4:11 @2) + (5:26 @3) + (52 @4) + (38 @5) 0.95 km (12:38 / km) +96m 8:23 / km
ahr:152 max:192 shoes: Inov8-Mudclaw 330(liquidation)

6:36 p.m.. Hawkes Bay.

Warm up to and at the start, was freezing

Orienteering race 11:57 intensity: (7 @1) + (10 @2) + (2:56 @3) + (8:37 @4) + (7 @5) *** 2.65 km (4:31 / km) +43m 4:10 / km
ahr:179 max:196 spiked:17/24c shoes: Inov8-Mudclaw 330(liquidation)

7:02 p.m.. Hawkes Bay.
Course: Sprint 2.1 km 100 m http://www.gregjflynn.byethost17.com/maps/show_map...

STB race 4, cool little area on Te Mata Peak. Good slog to 1, then some downhill legs through paths and green, rolled my ankle on the track going to 3, hurt a bit but managed to run it off, just hobbled to about 6. Brent passed me on the road to 7, but I beat him to the control, then me passed me on the way to 8, and I beat him to 9 and 10, then he passed me again to 11, was behind him with Nick until the Hill Climb leg, where I was just slipping all over the show and then got distracted by the others not being about to find it and just being dumb and not looking properly. Dont know what happened to Brent but was with Nick through to 21 where Brent joined up again, then he lead from there to the finish, was a bit crazy going super fast downhill and not reading much, choice finish

Friday Jan 21, 2011 #

7 PM

Running warm up/down 10:00 intensity: (3:55 @1) + (3:41 @2) + (2:24 @3) 1.1 km (9:05 / km)
ahr:134 max:156 shoes: Nike Lunar Glide

7:27 p.m.. Hawkes Bay.

Trying to warm up, Ab didn't feel to good, neither did rest of body

Orienteering race 18:23 intensity: (1 @1) + (7 @2) + (8 @3) + (17 @4) + (17:50 @5) **** 4.4 km (4:11 / km) +5m 4:09 / km
ahr:191 max:199 spiked:23/27c shoes: Nike Lunar Glide

7:42 p.m.. Hawkes Bay.
Course: Sprint 3.4 km 10 m http://www.gregjflynn.byethost17.com/maps/show_map...

Sprint the Bay race 1 at Firmly. Remember this map for being flat and simple and a pure running effort, was much better this year as they used the buildings to full potential. Had trouble working out what was going with the walls and fences to number 2, but got there, got slightly suckered into the hill leg after running past it and seeing the best option. Got really confused going to 20, things just didn't seem to line up, but didn't really loose much. Had absolutely nothing in the legs for either of the sprint legs, and ab hurt a bit during the race, and was conscious of it so wasn't trying to push 100%

Running warm up/down 5:00 intensity: (1:16 @1) + (3:42 @2) + (2 @3) 0.54 km (9:16 / km) +3m 8:59 / km
ahr:133 max:144 shoes: Nike Lunar Glide

8:13 p.m.. Hawkes Bay.
Poor cool down talking more shit than running with some boys, legs felt smashed, ab not too bad

Thursday Jan 20, 2011 #

7 AM

Squash 42:00 intensity: (6:08 @1) + (16:47 @2) + (17:41 @3) + (1:02 @4) + (22 @5)
ahr:146 max:175 shoes: Asics Rocket

7:07 a.m.. Glenfield Squash.

Squash with Andrew, really buggered and didn't care much, Andrew could tell and even asked if I wanted to carry on after 25mins. Ab wasn't too bad but was trying to not put it under too much stress with stretching shots or hard chasing. Needless to say got my ass kicked

Wednesday Jan 19, 2011 #

5 PM

Running 30:00 intensity: (48 @1) + (9:25 @2) + (13:31 @3) + (3:58 @4) + (2:18 @5) 4.7 km (6:23 / km) +36m 6:09 / km
ahr:157 max:198 shoes: Adidas SNova Glide 2

5:24 p.m.. Riverhead.

Went for a run (jog) with the wife, felt like shit the entire time, everything hurt, was a massive struggle and ab strain got really sore about 18 mins in. Stopped and walked home after 30mins. Dont think this weekend is going to be as fun as it was 2 months ago

Monday Jan 17, 2011 #

Note
(injured) (sick)

Dont you love it when you go to blow your nose but instead the snot comes out your eyeball

Was going to do something when got home, but lifted something and my strain in my abs went 'pop'. bloody sore, could barely lift left leg and coughing was similar to sneezing with a cracked rib, shithouse

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