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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  Orienteering3 3:08:11 18.53(10:09) 29.82(6:19) 88865 /83c78%
  Running6 2:27:00 14.79(9:56) 23.81(6:10) 90
  Tramping1 2:02:00 4.88(25:01) 7.85(15:32) 194
  Total7 7:37:11 38.2(11:58) 61.48(7:26) 117265 /83c78%

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SuMoTuWeThFrSa

Saturday Apr 7, 2012 #

12 PM

Running 10:00 intensity: (4:18 @1) + (4:17 @2) + (1:25 @3) 1.07 km (9:21 / km) +35m 8:03 / km
ahr:133 max:156 shoes: VJ Supra

Warm Up. Woodhill.

Orienteering race 1:41:01 intensity: (7 @1) + (57 @2) + (33:37 @3) + (1:05:38 @4) + (42 @5) **** 13.77 km (7:20 / km) +720m 5:49 / km
ahr:172 max:184 spiked:21/27c shoes: VJ Supra

Nationals Long. Woodhill. Course: Long 10.3 km 685 m


National Champs Long (2012-04-07)

1 - M21E - Splits

Friday Apr 6, 2012 #

Event: New Zealand Orienteering Championships 2012
 
2 PM

Running 5:00 intensity: (1:04 @1) + (3:07 @2) + (49 @3) 0.69 km (7:15 / km) +5m 7:00 / km
ahr:138 max:156 shoes: Nike Lunar Glide Plus 2

Warm Up 1. Albany.

Running 13:00 intensity: (6:27 @1) + (4:01 @2) + (2:23 @3) + (9 @4) 1.41 km (9:13 / km) +2m 9:09 / km
ahr:130 max:172 shoes: Nike Lunar Glide Plus 2

Warm Up 2. Albany.

Orienteering race 15:55 intensity: (55 @4) + (15:00 @5) **** 3.79 km (4:12 / km)
spiked:22/24c shoes: Nike Lunar Glide Plus 2

Nationals Sprint. Albany. Course: Sprint 2.9 km 25 m


National Champs Sprint (2012-04-06)

Running 17:00 intensity: (6:06 @1) + (10:18 @2) + (36 @3) 2.0 km (8:30 / km) +2m 8:27 / km
ahr:134 max:152 shoes: Nike Lunar Glide Plus 2

Cool Down. Albany.

Mens Elite - Splits

Thursday Apr 5, 2012 #

5 PM

Running 30:00 intensity: (28 @1) + (13:37 @2) + (15:55 @3) 5.58 km (5:23 / km) +9m 5:20 / km
ahr:150 max:167 shoes: Adidas SNova Glide 2

Easy Jog. Riverhead.

Wednesday Apr 4, 2012 #

7 AM

Running 15:00 intensity: (1:24 @1) + (6:25 @2) + (7:11 @3) 2.79 km (5:23 / km) +9m 5:17 / km
ahr:147 max:162 shoes: Adidas SNova Glide 2

Warm Up. Riverhead.

Running 10:00 intensity: (11 @2) + (41 @3) + (6:03 @4) + (3:05 @5) 2.34 km (4:16 / km) +0m 4:16 / km
ahr:178 max:191 shoes: Adidas SNova Glide 2

More 30:30s. Riverhead.

Running 7:00 intensity: (12 @2) + (6:33 @3) + (15 @4) 1.23 km (5:41 / km) +4m 5:36 / km
ahr:157 max:178 shoes: Adidas SNova Glide 2

Cool Down. Riverhead.
2 PM

Note

Proper massage today as well, felt like being beaten with a concrete rolling pin on my quads
9 PM

Note

Train in morning, so I can develop in the evening

http://www.nationals2012.co.nz/index.php/bring-you...
C • nice try 1

Tuesday Apr 3, 2012 #

8 AM

Running 30:00 intensity: (2:39 @1) + (21:01 @2) + (6:20 @3) 5.28 km (5:41 / km) +17m 5:36 / km
ahr:144 max:166 shoes: Adidas SNova Glide 2

Morning Jog. Riverhead.
Actually loosened the legs up, unbelievable

Monday Apr 2, 2012 #

4 PM

Tramping (Hunting) 2:02:00 intensity: (1:57:09 @1) + (4:51 @2) 7.85 km (15:32 / km) +194m 13:50 / km
ahr:93 max:150

Hunt With Old Mate Simon. Gardens.
Too windy

Sunday Apr 1, 2012 #

10 AM

Running 10:00 intensity: (3:13 @1) + (5:21 @2) + (1:26 @3) 1.42 km (7:03 / km) +7m 6:53 / km
ahr:134 max:155 shoes: VJ Supra

Warm Up. Woodhill.

Orienteering 39:37 intensity: (14 @1) + (7 @2) + (7:11 @3) + (28:24 @4) + (3:41 @5) *** 7.38 km (5:22 / km) +98m 5:02 / km
ahr:174 max:187 spiked:11/16c shoes: VJ Supra

Long Course. Woodhill. Course: 6.2 km
Some dodgy mapping and dodgy control placement


A Series Long 1 (2012-04-01)

Orienteering race 31:38 intensity: (18 @1) + (1:07 @2) + (18:04 @3) + (12:05 @4) + (4 @5) *** 4.88 km (6:29 / km) +70m 6:03 / km
ahr:166 max:182 spiked:11/16c shoes: VJ Supra

Middle Course. Woodhill. Course: Middle 4.1 km
More training focused


A Series Middle 1 (2012-04-01)

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