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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Apr 2, 2013:

activity # timemileskm+m
  Orienteering3 2:59:12 16.83(10:39) 27.08(6:37) 60167 /85c78%
  Running4 49:00 3.2(15:19) 5.15(9:31) 84
  Total5 3:48:12 20.03(11:24) 32.23(7:05) 68567 /85c78%

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WeThFrSaSuMoTu

Tuesday Apr 2, 2013 #

Note
(injured)

Got some training in hammering down the deck, knee a little better than yesterday could almost walk properly but struggled to carry bag, had to get Claire to do it

Monday Apr 1, 2013 #

Note
(injured)

Knee completely sore, couldn't use it to get out of bed in the morning and had to pull the pin running the relay - in hindsight wasn't a good idea to carry on in the long

Sunday Mar 31, 2013 #

Orienteering race 1:59:32 intensity: (1:49 @1) + (4:18 @2) + (42:04 @3) + (57:21 @4) + (14:00 @5) *** 17.09 km (7:00 / km) +471m 6:09 / km
ahr:170 max:189 spiked:25/29c shoes: VJ Supra - 2nd

Nationals Long. Christchurch. Course: Long 11,5 km 595 m
Knee fucked, heel sore (doesn't feel like the cortisone has worked) - pretty fucked off at this by the end of the course
12 PM

Running warm up/down 15:00 intensity: (4:22 @1) + (5:25 @2) + (5:13 @3) 2.01 km (7:28 / km) +72m 6:20 / km
ahr:138 max:159 shoes: VJ Supra - 2nd

Warm Up to Start. Christchurch.
Quads and knee bit sore from yesterday

Saturday Mar 30, 2013 #

10 AM

Running warm up/down 15:00 intensity: (8:00 @1) + (6:00 @2) + (1:00 @3) 0.68 km (22:04 / km) +10m 20:37 / km
ahr:131 max:161 shoes: VJ Supra - 2nd

Warm Up. Christchurch.
(didn't start gps right away)

Orienteering race 39:39 intensity: (9 @2) + (30 @3) + (8:00 @4) + (31:00 @5) ***** 5.87 km (6:45 / km) +130m 6:05 / km
spiked:18/26c shoes: VJ Supra - 2nd

Nationals Middle. Christchurch. Course: Middle 5,2 km 130 m
Not too bad - but not fantastic
12 PM

Running warm up/down 10:00 intensity: (1:11 @1) + (7:35 @2) + (1:14 @3) 1.35 km (7:24 / km) +2m 7:22 / km
ahr:139 max:164 shoes: Nike Lunar Glide Plus 2

Cool Down Along Beach. Christchurch.

Friday Mar 29, 2013 #

Event: NZ Orienteering Championships
 
1 PM

Running 9:00 intensity: (3:31 @1) + (2:52 @2) + (2:37 @3) 1.11 km (8:06 / km) +1m 8:05 / km
ahr:138 max:170 shoes: Nike Lunar Glide Plus 2

Warm Up. Christchurch.

Orienteering race 20:01 intensity: (9 @2) + (9 @3) + (1:55 @4) + (17:48 @5) **** 4.12 km (4:52 / km)
ahr:187 max:195 spiked:24/30c shoes: Nike Lunar Glide Plus 2

Nationals Sprint. Christchurch. Course: Sprint 2,8 km

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