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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Oct 18, 2015:

activity # timemileskm+m
  Mt Biking3 3:17:00 26.87(8.2/h) 43.25(13.2/h) 1022
  Orienteering3 2:38:34 12.45(12:44) 20.03(7:55) 78260c
  Running4 1:16:00 6.0(12:40) 9.66(7:52) 257
  Total7 7:11:34 45.32(9:31) 72.94(5:55) 206160c

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MoTuWeThFrSaSu

Sunday Oct 18, 2015 #

10 AM

Running warm up/down 7:00 intensity: (1:40 @1) + (3:00 @2) + (2:20 @3) 0.9 km (7:47 / km) +10m 7:22 / km
ahr:140 max:160 shoes: Inov-8 Mudclaw 330 (yellow)

To Start. Hawkes Bay.
Slightly late

Orienteering race 25:00 intensity: (1:09 @1) + (6:09 @2) + (17:08 @3) + (34 @4) *** 2.77 km (9:02 / km) +283m 5:58 / km
ahr:154 max:173 4c shoes: Inov-8 Mudclaw 330 (yellow)

WOA Long. Hawkes Bay. Course: Long
Feet too sore

Orienteering race 57:00 intensity: (24:56 @1) + (20:30 @2) + (11:26 @3) + (8 @4) *** 4.7 km (12:08 / km) +283m 9:19 / km
ahr:132 max:171 5c shoes: Bare Foot

WOA Long. Hawkes Bay. Course: Long
Feet too sore
C • Zola Budd? 1

Saturday Oct 17, 2015 #

10 AM

Running warm up/down 13:00 intensity: (3:55 @1) + (2:04 @2) + (6:02 @3) + (59 @4) 0.97 km (13:24 / km) +82m 9:25 / km
ahr:142 max:172 shoes: VJ Supra - 2nd

To Start. Hawkes Bay.

Orienteering race 55:25 intensity: (7 @1) + (6 @2) + (3:00 @3) + (32:45 @4) + (19:27 @5) *** 8.3 km (6:41 / km) +195m 5:58 / km
ahr:180 max:192 27c shoes: VJ Supra - 2nd

WOA Middle. Hawkes Bay. Course: 6,5 km 325 m
HOT
4 PM

Running warm up/down 11:00 intensity: (6:08 @1) + (1:34 @2) + (3:18 @3) 1.12 km (9:49 / km) +5m 9:36 / km
ahr:126 max:160 shoes: Nike Zoom Terra Kiger

To Start. Hawkes Bay.
Blisters sore

Orienteering race 21:09 intensity: (3 @1) + (11 @2) + (18 @3) + (3:53 @4) + (16:44 @5) *** 4.26 km (4:58 / km) +21m 4:51 / km
ahr:184 max:196 24c shoes: Nike Zoom Terra Kiger

WOA Sprint. Hawkes Bay. Course: Sprint 2,8 km 20 m

Friday Oct 16, 2015 #

Note
(rest day)

Tapering

Thursday Oct 15, 2015 #

6 PM

Mt Biking 1:07:00 intensity: (9:35 @1) + (18:42 @2) + (35:00 @3) + (3:43 @4) 13.7 km (12.3 kph) +349m
ahr:149 max:180 shoes: Giant Anthem X1 - 2009

Evening Ride. Vegas.
Neil pussed out again.

3rd time up the hill on a 3rd different route and down a 3rd different track, one not done before corridor, still another up option and a couple more down options as well. Didn't feel as good today, especially up the hill round the back, bit of a pinch there

Wednesday Oct 14, 2015 #

6 PM

Mt Biking 1:11:00 intensity: (5:12 @1) + (13:51 @2) + (36:58 @3) + (14:44 @4) + (15 @5) 15.73 km (13.3 kph) +367m
ahr:158 max:183 shoes: Giant Anthem X1 - 2009

Evening Ride. Vegas.
Enjoyed the old Gensis Block, starting to get some mt bike flow back, going uphill still hurts like a $%^*, although was an awesome view from the top with the sun reflecting off some mist going over the hills awesome.

Caught Neil and Tom running past just as I was walking out the door.

Tuesday Oct 13, 2015 #

6 PM

Running 45:00 intensity: (1:59 @1) + (14:42 @2) + (25:58 @3) + (2:21 @4) 6.67 km (6:45 / km) +160m 6:01 / km
ahr:151 max:180 shoes: Nike Zoom Structure Plus 14

Evening Run. Vegas.
Put old formthocis in for the first time in ages, had to take them out at about 30 mins due to blisters. Gota love a run in the bush on dusk - awesome

Monday Oct 12, 2015 #

6 PM

Mt Biking 59:00 intensity: (7:38 @1) + (11:02 @2) + (34:07 @3) + (6:10 @4) + (3 @5) 13.82 km (14.1 kph) +306m
ahr:153 max:182 shoes: Giant Anthem X1 - 2009

Monday Ride. Vegas.
Trying to get some v meters = hurt like hell when unfit and fat. As You Do is much better going down, pretty cool actually

Called into Neils on the way, caught him just as he had pulled into the garage, couldn't convince him to go riding, no prizes for guess what he (didn't) do instead

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