Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Vaala

In the 30 days ending Apr 30, 2010:

activity	#	time	miles	km	+m
Run	23	11:13:52	14.91	24.0
Gym	8	6:25:00
Climbing	3	6:00:00
Peloton (Spin) class	7	5:15:00
Orienteering	5	5:09:20	12.43	20.0	230
MTB	3	4:44:06
Walk	2	1:40:00
Total	43	40:27:18	27.34	44.0	230

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Friday Apr 30, 2010 #

6 AM

Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

Wow, a Friday class I didn't run to! Got half an hour more sleep too! It was deadly as always (especially the last track...deceptively murderous).

Run warm up/down 5:00 [1]
shoes: Mizuno Wave Nirvana 5

Was thinking about doing my run after class to get it out of the way but the warmup said otherwise so I went home and got back into bed. Clearly it was the place to be since the cat decided to join me.

4 PM

Run warm up/down 15:00 [1]
shoes: Mizuno Wave Nirvana 5

5 minute warmup, 10 warmdown. It feels weird running in the afternoon and my stomach tends to disagree with this idea of exercise.

Run intervals (Ho chi Minh Trail) 1:00:00 [5]
shoes: Mizuno Wave Nirvana 5

3 loops of the Ho chi Minh Trail (or whatever it is that Rick calls it) with 2 1/2 mins recovery the first time and 3 mins recovery the second time. It's supposed to be uphill - 100%, flat - 80% and downhill - 50% recovery. Died once I got to the end of the forest tracks on the second loop (that direction is SO hard) and had to take a real quick breather. After the big long downhill near the start it's mostly an uphill grind. Not fun. Was quite gutted the third loop was so much slower 'cause I really dug it in for that one. But yay for surviving my first full attempt! Next time will be better and next time I won't be so terrified of doing it 'cause really it's just running and that shouldn't be anything scary!

Times were: 17:33, 18:06 (alternate direction), 18:18.

Thursday Apr 29, 2010 #

6 AM

Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 5

I felt bouncy and it was easy...what's up with that (not that I'm complaining)? I was so stiff and achey last night so it was quite surprising.

Gym (leg weights and stretches) 1:20:00 [3]

Second go at the leg weights program. Actually, it wasn't all that bad. It's tough but not quite as scary as I was imagining last night (dreading having to do it again!). Also, I'm not nearly so unco on the stair jumps and can do all 10. Oh, and my back isn't really hurting any more. So it looks like I just have to try and remain calm and I will survive (hmm, wonder if I'll be able to keep up this positive thinking tomorrow morning!).

Wednesday Apr 28, 2010 #

6 AM

Run warm up/down 15:00 [1]
shoes: Mizuno Wave Nirvana 5

To and from the Domain from the gym. I feel unco running with a drink bottle but I figured I was going to need it.

Run intervals (Speed Bumps) 26:00 [5]
shoes: Mizuno Wave Nirvana 5

3 times round the inner road with 2 minute recoveries between each lap (okay, mine were a tiny bit longer 'cause I was procrastinating). Alternating on speed bumps between 80% and 100%. I suck but at least I didn't give up (although my 100% on the last lap seemed more like an 80% but I couldn't get my legs to move). Also, it's hard starting a lap on 100% so the 2nd lap got off to a shaky start. Legs felt like jelly by the end and I felt like dying!

Times were 6.54, 7.01, 7.08.

Run intervals (Hill Sprints) 20:00 [4]
shoes: Mizuno Wave Nirvana 5

From the grandstand to the top of the hill and back down x5 with 1.5 - 2 minute recoveries. I was lazy to start off with but got a little bit better. Next time I will push harder 'cause it wasn't as hard as it probably should have been.

Times were 2.39 (yeah, lazy), 2.29, 2.31, 2.30, 2.24 (I pushed harder on this one)

C • ouch 4

Tuesday Apr 27, 2010 #

6 AM

Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 5

Feeling a bit heavy.

Gym (Leg weights and stretches) 1:10:00 [4]

Rick's leg weights training plan. 3 reps of everything, increasing the weight each time and stupid stair jumps. Then repeat twice more (3 times in total). My legs felt like jelly afterwards.

6 PM

Climbing (indoor - TR) 2:00:00 [3]
shoes: Red Chili Spirit Lady

With Chris at Extreme Edge. Feeling like shit and real tired to start with and found a new nemisis on my second warmup climb. It was a 15. How embarrassing! Not to worry. Tackled a 17 next and aced it. Conquered a narly 19 and showed Chris how it was done. I love it when that happens (which is very rare). Finished with the long green 18 which killed me (but was much easier than last week) and just belayed Chris for a couple more climbs. Even that had my arms shaking!

Monday Apr 26, 2010 #

6 AM

Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

Went all out especially in the sprint track so had nothing left for the final hill. Epic (thought I was going to keel off the bike!).

Gym (core and stretches) 20:00 [3]

12 PM

Run warm up/down 10:00 [1]
shoes: Mizuno Wave Nirvana 5

Before and after...could barely keep running after though!

Run intervals (Ho chi Minh Trail) 17:44 [5]
shoes: Mizuno Wave Nirvana 5

Coaching with Rick. 1 loop of the outer Domain tracks coming up the track by the tennis courts at the bottom. Supposed to be 80% on flat, 100% up hills and recovery downhill but I don't think I quite got it right first time. It's going to kill me when I have to do it properly (i.e. 3 loops) - It killed me enough as it was!

Run (Speed Bumps) 7:19 [4]
shoes: Mizuno Wave Nirvana 5

Coaching with Rick. Round the inner road of the Domain. At each speed bump changing alternating between 80% and 100%. Don't think I made it to 100% (especially when I was running into the wind) but pushed hard and felt pretty ill by the end of the loop! Again, this is supposed to be done 3 times when I do it properly.

Sunday Apr 25, 2010 #

11 AM

Orienteering race (Rogaine - Pulpit Rock) 1:25:44 [4]
shoes: Inov-8 Roclite 285

Did the classic case of planning too cautiously again (I always do this) which meant I had more than enough time for the loop I'd planned out for just in case (I'd done the loop I'd originally planned in an hour). Should have dropped some of the low pointers down the bottom right and got some of the higher pointers in the rough stuff. 820 was okay and I found pretty much all of them easily but yeah, could have got a better score if I'd aimed more ambitiously. Awesome to be out in the forest though and awesome that I bet Owen and awesome that Rick and his mate had a great time too (ah, another convert to orienteering!).

C • Grrrr! 2

Saturday Apr 24, 2010 #

11 AM

MTB race (MTBO Rogaine - Riverhead) 1:29:06 [4]
shoes: Louis Garneau Monte Rosa MTB

First time riding at Riverhead and it had to be muddy! But to be honest, it wasn't as terrible as I had feared and the only shitty bit was from #42 to #38 where I took the track and had to push my bike through the gorse and clay (which stuck so badly to my shoes that I had to do some serious work with a stick when I reached the road so I could clip in again). Should have gone back out to the road and round...would have been heaps quicker. Also, I oculd perhaps have got a few more points by dropping 1 or 2 of the ones I went out and back for and doing more in the bush down the bottom but I thought it was going to be too tough for me...turns out there were some lovely tracks there. Damn!

Friday Apr 23, 2010 #

5 AM

Run warm up/down 19:59 [3] 4.0 km (5:00 / km)
shoes: Mizuno Wave Nirvana 5

Felt like rough work this morning. Could definitely feel that beer from last night!

6 AM

Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

Good, tough class as usual. I think I might have got the hang of the new bikes now too.

7 AM

Run warm up/down 19:44 [2] 4.0 km (4:56 / km)
shoes: Mizuno Wave Nirvana 5

Feeling pretty good and wished I could have run further. Nice morning too.

Wednesday Apr 21, 2010 #

6 AM

Run warm up/down (treadmill) 20:00 [2] 4.0 km (5:00 / km)
shoes: Mizuno Wave Nirvana 4

Felt like my legs needed loosening after yesterdays hills so did a bit longer warmup. The treadmill is still boring though and even though there is a TV on each machine I can't watch it 'cause I nearly fell off last time I tried (plus it's, like, 30cm from your face which is a bit freaky). I sweat way more inside than outside which is saying quite a lot considering how much I sweat outside!

Gym (weights and core) 1:20:00 [3]

Tried to up some of the weights which made for tough work. Possibly a bit much chatting to people (the only thing that makes gym bearable) but Alex came to be my personal PT for the last half an hour so was pretty dead by the end. Make friends with the PTs and gym instructors and they help you out for free! Yay!

Tuesday Apr 20, 2010 #

6 AM

Run hills 1:15:25 [3]
shoes: Mizuno Wave Nirvana 5

Same run as last Tuesday. Set off fairly slow but made pretty good time and was going really well with a nice buffer of time (as in faster than last time) by the time I reached the top of Ayr Street (56:30) then I must have slowed down heaps in the Domain tracks so despite sprinting down the hill at the end I was still slower than last time. Grrrr!! I had more there I could have used but for some reason I'd stopped trying by the Domain.

Monday Apr 19, 2010 #

6 AM

Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

You know, 'cause Monday morning before I'm properly awake I like to thrash myself! Good class but I could feel my legs (and my bum) after yesterday's ride. Oh, and I could feel my bruises from yesterday too when I was pedaling.

7 AM

Run (treadmill) 10:00 [3]
shoes: Mizuno Wave Nirvana 5

I don't know why but I felt like a quick run after class so jumped on the treadmill. Legs feeling really good and it was fun to run in between 2 guys who looked like they were really pushing it and go faster than them with my cruisey stride. I'm so mean!

Gym (core and stretches) 20:00 [3]

6 PM

Climbing (indoor - TR) 2:00:00 [3]
shoes: Red Chili Spirit Lady

With Chris at Extreme Edge. After a shaky start we were off. A few good climbs then exhausted the strength in my fingers on the long green 18 so struggled overly on the purple 19 next to it which was annoying since most of it was actually easier (except for the bit in the middle that neither of us could quite work out). Then I stubbed my big toe halfway up my second to last climb and it hurt like hell and I thought it might even be bleeding so it was a struggle to get to the top (not helped by awful handholds that I couldn't grip). Finished on an easy (but long) climb 'cause the toe hated me. Damn.

Sunday Apr 18, 2010 #

9 AM

MTB (mtb) 2:45:00 [3]
shoes: Louis Garneau Monte Rosa MTB

Awesome ride out at the bike park. Out to the far end and round, then a smaller loop and the long way home. Feeling really strong on the hills and not too unco. Did have one nice fall where somehow I ended up on one side of the track and my bike on the other...not sure quite how that happened but definitely the quickest unclipping ever and I didn't even know I was doing it. Bumped into Lisa and Kylie at the playground but they were heading back while I was heading up.

C • bad bike 2

Saturday Apr 17, 2010 #

Note

Being the cheer-squad for the football team. Next time I'm taking a jacket (at least I had a seat...90 minutes is a long time).

Friday Apr 16, 2010 #

5 AM

Run warm up/down 19:59 [2] 4.0 km (5:00 / km)
shoes: Mizuno Wave Nirvana 5

Feeling stiff and it was quite cold outside.

6 AM

Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

Intense! As per my request we had heaps of long, epicly hard "hill climbs".

7 AM

Run warm up/down 20:07 [2] 4.0 km (5:02 / km)
shoes: Mizuno Wave Nirvana 5

One epic struggle to get home! I'd been sitting down chatting after class for a good 25 minutes so the legs felt frozen and unhappy about this idea of running!

Thursday Apr 15, 2010 #

6 AM

Run warm up/down (treadmill) 10:00 [2]
shoes: Mizuno Wave Nirvana 4

Nice and cruisey. Debated I should up my usual speed but then reminded myself it was supposed to be a warmup. Running a bit retardedly though!

Gym (weights and core) 1:10:00 [3]

Gym is boring. The only interesting bit is talking to the people there! But despite not having done weights in a while I could even up some of the weights. About bloody time!

Wednesday Apr 14, 2010 #

6 AM

Run 38:29 [3]
shoes: Mizuno Wave Nirvana 5

Round the Domain a couple of times (the long way round the road, then round the outer tracks through the bush once it was light enough). Feeling sluggish and my legs felt really tight but felt quite a lot better once I'd finished. I like running in the morning when it's nice and quiet and everything is still waking up.

7 AM

Gym (core and stretches) 25:00 [3]

Tuesday Apr 13, 2010 #

6 AM

Run hills 1:15:04 [3]
shoes: Mizuno Wave Nirvana 5

Long run from the gym with Bassett, Portland, Mt Hobson, Ayr Street, and up from the bottom of the Domain as my hills (Bassett Road is long...I was pondering this as I ran back down it again before Ayr Street). A bit gutted I didn't quite make it in under 1:15 but oh well! Was quite surprised I was even that fast as it was 'cause my legs felt tired and very slow. But I really enjoyed being out there with all this time and space to clear my head. Plus it's nice it's light in the mornings again for a little while.

Monday Apr 12, 2010 #

6 AM

Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

Lots of hill work this morning.

7 AM

Gym (core and stretches) 20:00 [3]

Sunday Apr 11, 2010 #

11 AM

Climbing (Indoor - TR) 2:00:00 [3]
shoes: Red Chili Spirit Lady

Climbing with Chris. We were quite rusty to start and needed some serious warmup but managed some tough climbs. Almost conquered the purple on the epic wall (I overheard someone calling it the wall of doom which cracked me up) but kept falling at the beginning so did a substitute to keep going. Maybe next time? Nearly had a rather epic fall on that climb though but somehow managed to keep my balance. Was a bit scary! The tips of my fingers and toes hurt a bit now though...

Saturday Apr 10, 2010 #

Note
(rest day)

Really wanted to go out to the bike park today but wasn't up to it. Depressing.

Friday Apr 9, 2010 #

5 AM

Run warm up/down 19:45 [2] 4.0 km (4:56 / km)
shoes: Mizuno Wave Nirvana 5

To the gym. Felt slow and my legs felt tired.

6 AM

Peloton (Spin) class intervals 45:00 [5]
shoes: Louis Garneau Monte Rosa MTB

My second time on the new bikes...hmmm, going to take some getting used to. Was a tough but good class but my legs were feeling a bit like jelly. Probably took it a bit hard.

7 AM

Run 46:00 [3]
shoes: Mizuno Wave Nirvana 5

Home from the gym via Mt Eden. Was going to go up OTH hill as well but I felt really sick at the base of Mt Eden (but being my usual stubborn self I made myself run up it anyway) and it was a struggle enough to get home again. I think I need a break. Too much stress going on this week.

Thursday Apr 8, 2010 #

Walk 1:10:00 [2]
shoes: Mizuno Wave Nirvana 3

Round OTH and up to the summit a couple of times. Wanted to go for a run but was feeling a bit fragile so walking seemed a better option.

MTB 30:00 [2]
shoes: Louis Garneau Monte Rosa MTB

To lunch and back via OTH.

Wednesday Apr 7, 2010 #

11 AM

Run 20:00 [2]
shoes: Mizuno Wave Nirvana 5

With Cameron (couldn't believe it when he texted me telling me to bring my running shoes) to his local park, round it a few times and then back. He did a sprint lap while I just coasted. Still feeling pretty good and still wanted a bike ride but drunk a bit too much afterwards and ate a bit too much popcorn so again, maybe tomorrow...?

Tuesday Apr 6, 2010 #

5 PM

Run 48:17 [3]
shoes: Mizuno Wave Nirvana 5

Round the dirt track and up to the summit of OTH then down to Manukau Rd and back up. It was going to be a short run but I was feeling really good so I thought I'd add the summit but was still feeling pretty good so did the full loop of the park with the extra hill. It was funny 'cause I really didn't feel like heading out but once I was out I didn't really want to stop running.

Really felt like hopping on my bike once I got back but it was getting dark. Maybe tomorrow...

C • that's just sick 2

Monday Apr 5, 2010 #

12 PM

Orienteering race (Nationals Relay) 29:54 [4] 3.0 km (9:58 / km)
shoes: Inov-8 Roclite 285

Sunday Apr 4, 2010 #

Run warm up/down 10:00 [1]
shoes: Inov-8 Roclite 285

Before race.

11 AM

Orienteering race (Nationals Long) 1:49:20 [4] 10.8 km (10:07 / km)
shoes: Inov-8 Roclite 285

Saturday Apr 3, 2010 #

Run warm up/down 10:00 [1]
shoes: Inov-8 Roclite 285

Before and after.

11 AM

Orienteering race (Nationals Middle) 55:57 [4] 4.0 km (13:59 / km) +230m 10:52 / km
shoes: Inov-8 Roclite 285

Friday Apr 2, 2010 #

Event: New Zealand National Orienteering Champs

Run warm up/down 15:00 [1]
shoes: Inov-8 Roclite 285

Before and after race.

3 PM

Orienteering race (Nationals Sprint) 28:25 [3] 2.2 km (12:55 / km)
shoes: Inov-8 Roclite 285

Thursday Apr 1, 2010 #

Walk 30:00 [2]
shoes: Asics Gel Trabuco IX WR

Walked up to and around the housesites with Sam (followed by a swim...just warm enough for me not to completely freeze). Feeling incredibly lazy!

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