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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Oct 23, 2011:

activity # timemileskm+m
  Orienteering2 1:42:33 9.53(10:46) 15.34(6:41) 33936 /47c76%
  Running3 58:00 4.57(12:41) 7.36(7:53) 106
  Squash1 56:00
  Mt Biking1 56:00 12.43(13.3/h) 20.0(21.4/h) 209
  Rd Cycling1 30:00 7.38(14.8/h) 11.88(23.8/h)
  Total6 5:02:33 33.91 54.58 65436 /47c76%

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MoTuWeThFrSaSu

Sunday Oct 23, 2011 #

8 AM

Note
slept:0.0 (sick)

Got no sleep last night, hot and cold sweats, massive sore throat and general rubbish feeling
10 AM

Running 16:00 intensity: (6:30 @1) + (8:53 @2) + (37 @3) 1.51 km (10:36 / km) +84m 8:17 / km
ahr:132 max:155 shoes: VJ Supra

Warm Up. Port Waikato.

Warm up to see how I felt, wasn't feeling too bad but not great and once I was up there sort of forgot about maybe not running

Orienteering race (Long) 1:27:24 intensity: (8 @1) + (1:57 @2) + (25:52 @3) + (54:11 @4) + (5:16 @5) *** 11.64 km (7:31 / km) +325m 6:35 / km
ahr:172 max:187 spiked:18/25c (sick) shoes: VJ Supra

Auckland Long Champs. Port Waikato. Course: Long 8.0 km 365 m

Map with Route

Course 1 - Splits

Saturday Oct 22, 2011 #

Event: Auckland Orienteering Championships
 
1 PM

Running 8:00 intensity: (3:06 @1) + (1:57 @2) + (2:57 @3) 0.79 km (10:08 / km) +2m 10:00 / km
ahr:138 max:168 shoes: Nike Lunar Glide

Warm Up. South Auckland.

Feeling rubbish, sore, tight and slow, not the best combination before a sprint

Orienteering race (Sprint) 15:09 intensity: (10 @2) + (12 @3) + (28 @4) + (14:19 @5) ** 3.7 km (4:06 / km) +14m 4:01 / km
ahr:188 max:195 spiked:18/22c shoes: Nike Lunar Glide

Auck Sprint Champs. South Auckland. Course: Sprint 3.14 km 36 m

Map with Route

Way easier than it looked, lost time on 18 when I didn't read my descriptions and assumed* it would be on the inside, otherwise just that little bit too slow.

On a positive note my oing is coming back nicely, felt in control and reading and planning ahead most of the time, which is good after the struggles I've been having with myself over the past year or so.

*assumption is the mother of all fuck ups

Running 13:00 intensity: (6:56 @1) + (6:04 @2) 1.45 km (8:58 / km) +10m 8:41 / km
ahr:126 max:141 shoes: Nike Lunar Glide

Cool Down with Tane and Karl. South Auckland.

Course 1 - Splits

Friday Oct 21, 2011 #

7 AM

Squash 56:00 intensity: (8:04 @1) + (19:15 @2) + (25:27 @3) + (3:14 @4)
ahr:147 max:180 shoes: Asics Rocket

Friday Squash. YMCA.

Thursday Oct 20, 2011 #

5 PM

Mt Biking 56:00 intensity: (2:42 @1) + (19:29 @2) + (26:53 @3) + (6:40 @4) + (16 @5) 20.0 km (21.4 kph) +209m
ahr:154 max:184 shoes: Giant Anthem X1 - 2009

Norm Loop. Riverhead.
Legs felt alright

Wednesday Oct 19, 2011 #

7 PM

Running 21:00 intensity: (2:45 @1) + (8:25 @2) + (9:50 @3) 3.61 km (5:49 / km) +10m 5:44 / km
ahr:146 max:164 (injured) shoes: Nike Lunar Glide

Run To/Round Fields. Riverhead.
Achilles!!!!!!!!!!

Lower legs were super tight after driving to and from Whangarei today, so shot out late to turn the legs over in the pouring rain.

achilles felt like a golf ball when running and wasn't getting any better so after 15 mins decided to go back, then when I got back it was all swollen, like fluid build-up, so iced, compression and some light stretching. Maybe a bad reaction to some trigger point work..?

See how it settles down tomorrow, legs are still generally all tight as buggery
C • No!!!!!!! 5

Tuesday Oct 18, 2011 #

5 AM

Note

Had a proper massage, at a new person, was ok, wasn't too hard eg felt a bit soft but she seemed to know what she was doing which was good (ex NZ triathlon rep) also did a lot of trigger point pressure. Leg were super tight and stiff going in, only slightly better coming out.......

Monday Oct 17, 2011 #

6 PM

Rd Cycling (Wind Trainer) 30:00 intensity: (19:54 @1) + (10:06 @2) 11.88 km (23.8 kph)
ahr:125 max:143 shoes: Specialized Allez 2011

Recovery Spin. Home.

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