Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: captain gumbi

In the 31 days ending Oct 31, 2007:

activity	#	time	miles		km		+m
Orienteering	4	4:58:45	18.45		29.7		1180	42 /	53c	79%
Run	5	3:40:30	3.18		5.12		760
Road cycling	5	2:10:00
Mountain Biking	1	1:07:23					300
Multisport	2	39:19	11.0	(3:34)	17.7	(2:13)	20
Total	11	12:35:57	32.63		52.52		2260	42 /	53c	79%

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Wednesday Oct 31, 2007 #

Road cycling 20:00 [2]
shoes: Slippers

Ride to/from school.

Note

Hmm sooo... was meant to do a medium run today but kept putting and putting it off until it was 9:30 and dark and it was no longer appealing. I know, i am ashamed. My excuse is study ;-) Def doing some sprinting tomorrow though. Has been a while.

Tuesday Oct 30, 2007 #

Road cycling 30:00 [4]
shoes: Slippers

Ride to/from work/school. Felt good after yesterdays ride.

Note
(rest day)

Wasnt expecting to have to work tonight so my planned run with Chloe didnt amount to anything... Probably time for a rest day anyway considering the adventure race this weekend.

Monday Oct 29, 2007 #

Mountain Biking (Hills) 1:07:23 [2] +300m
shoes: Slippers

Rode up the peak with Chris afterschool. Was quite easy for me cause Chris has gotten slow while being at uni... made up for it by riding on the verge on the way up and having to work slightly harder. The trails were great once we got to the top and i rode a switchback section that i have never managed to ride the whole thing before today. Bike sounds like shit but that was to be expected. Awesome hot day and good views from the top!

C • shoes 6

Road cycling warm up/down 20:00 [5]
shoes: Slippers

Ride to/from school. Was late so had to go incredibly hard. Lactic the whole way...

Sunday Oct 28, 2007 #

Multisport race (Duathlon (run leg)) 18:25 [5] 5.0 km (3:41 / km)
ahr:196 max:207 shoes: Asics Kayano

Tremain corporate duathlon. Ran the first run leg for the team. Chloe and Anna did the other two legs. Felt really good and came in second after an absolute gun but could have been faster if i had rested before hand. The long training hours up to the race definitely took a toll on my time. Strong headwind to the finish. Heart rate got pretty damn high!!

C • wow your training looks lik... 2

Run warm up/down 20:00 [3]
shoes: Asics Kayano

Pre race.

Saturday Oct 27, 2007 #

Orienteering (J Squad) 24:07 [3] **
ahr:158 max:193 spiked:6/9c shoes: Asics Kayano

Small orienteering exercise at pace. Made errors even on Te Mata when climbing over the top of a hill. Need to be very careful at these times in future because high risk of making nav errors... Well organised by Rachel and Duncan.

C • look who it is... 1

Run long (J Squad) 57:22 [3]
ahr:158 max:193 shoes: Asics Kayano

Run to and from HB junior squad training at Te mata park. Felt good and was leading the run a lot of the time. Held back on the decents because right ITB was feeling very tight and i was having to concentrate hard to stop my knee dropping in like it has in the past. Slightly tired after yesterdays hills but otherwise a very good training session on a another hot, dry, HB day!

Friday Oct 26, 2007 #

Run hills 1:24:21 [3] +560m
ahr:173 max:193 shoes: Inov-8 "mudclaw"

From my house up to the top of Mt Erin and back. Wicked run! Went across farmland and summited in about 50mins, then just over 30mins back down. Very hot and warm wind made coming down slightly sketchy. Found it hard to get into a rythm when running across the farmland. It was very bumpy due to cattle in wet weather. Legs felt great once i got onto semi-tracks. Felt strong up the hills too.

Should do this run more often!

Road cycling 30:00 [3]

Riding to/from school/work

Thursday Oct 25, 2007 #

Multisport race (Duathlon) 20:54 [5] 12.7 km (1:39 / km) +20m 1:38 / km
shoes: Asics Kayano

School duathlon... second place. Was winning after run but NZ rep cyclist caught me half way around the bike. Couldnt keep up. Felt strong in run and cycle, happy with result.

C • 20 min! 5

Run (slow) 28:07 [2]
shoes: Asics Kayano

Slow run following duathlon today... not really necessary as didnt really feel tired after the race. Should have treated it like a normal training day and done a good long run, i have one planned for tomorrow cause only a half day at school.

Road cycling 30:00 [2]

Riding to/from school/work.

Wednesday Oct 24, 2007 #

Run (Hills/recovery) 30:40 [2] 5.12 km (5:59 / km) +200m 5:01 / km
ahr:154 max:179 shoes: Asics Kayano

Took it very easy cause have duathlon for school tomorrow... found great new area for running right near my house. Should probably contact the landowners before i run there more frequently. Felt good and no longer have "heavy" muscles after the weekend!

C • name change?? 3

Tuesday Oct 23, 2007 #

Note
(rest day)

Big rest after the mammoth amount of racing in the weekend! Legs felt incredibly dead if i didnt move for a long time then tried to walk around. Big dinner helped with the recovery and should do a small run tomorrow pre the duathlon on Thursday to get my legs moving again.

Monday Oct 22, 2007 #

Orienteering race (long) 1:46:01 [4] *** 11.2 km (9:28 / km) +550m 7:36 / km
shoes: Inov-8 "mudclaw"

Wellington Champs - Long Distance
Ran well at start climbing to 4th place at control 8. Lost time and energy on 9&10 and rest of course became a long run rather than a race. Need to keep focus and stay clean. Possible 3rd/4th place with time from mistakes/route choice taken off overall time... Overall happy because within 125% performance criteria.

C • woohoo 2

Sunday Oct 21, 2007 #

Orienteering race (middle) 35:02 [5] *** 4.2 km (8:20 / km) +220m 6:37 / km
spiked:16/18c shoes: Inov-8 "mudclaw"

Wellington Champs - Middle
Good race with large error at control #4. Route needs to be firmly planned before leaving prior control. Slight error on #3 possible cause for rush to 4. Darren caught me and we remained close on splits till near the end where running speed allowed him to break away. Made time on most guys in last 4 controls (downhill & very clean). Happy with 3 mins behind top elites.

Orienteering (setting) 30:00 [3] * 3.0 km (10:00 / km) +20m 9:41 / km
shoes: Asics Kayano

Putting out/organising deco dash

Saturday Oct 20, 2007 #

Event: Wellington & CD Championships

Orienteering race (long) 1:43:35 [4] ***** 11.3 km (9:10 / km) +390m 7:49 / km
spiked:20/26c shoes: VJ Twisters

Central Districts Champs - Long
Very difficult contour map with lots of fine detail. Made errors at the start and end of course in route and circle. Needed to slow down and get over pre race nerves/running elite. Late to start 2mins. Could have done much better if concentration was higher. Running felt slow.

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