Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Apr 1, 2012:

activity	#	time	miles		km		+m
Running	5	3:12:38	21.24	(9:04)	34.19	(5:38)	462
Orienteering	2	2:33:24	15.42	(9:57)	24.81	(6:11)	734
Strength/Core	2	18:00
Total	5	6:04:02	36.66		59.0		1196

2:16

0:00

» now

Sunday Apr 1, 2012 #

Running warm up/down 19:28 [2] 3.14 km (6:12 / km)
shoes: New Balance Minimus Road

Warm up.

Orienteering race 1:57:02 [5] 19.02 km (6:09 / km) +511m 5:25 / km
shoes: Inov8 X-Talon 190

Otago Long Distance Champs M21E. Went out at a pretty solid pace as the course was only 11km long and Earnsluegh is usually pretty quick, turns out the planner got the scale wrong and the course was 16.5km. Was running well until about control 20 where I died a bit and had to walk some hills, suffered from there to the finish (30 controls). Made a few mistakes, couple of minutes at 1 as I was to low, minute at 4 as I was at the wrong rock, same thing at 18 except more like 2minutes. Was alright run as I wasn't as far down as I usually am in a race that long although I don't know what time Carsten did.

Saturday Mar 31, 2012 #

Event: Otago Champs 2012

Running 21:03 [3] 3.21 km (6:33 / km)
shoes: Inov8 X-Talon 190

warm up.

Orienteering race 36:22 [5] 5.79 km (6:17 / km) +223m 5:16 / km
shoes: Inov8 X-Talon 190

Otago middle distance champs M21E. Had an exam in the morning so couldn't do the sprint, was also a bit brain dead by the time we got to the middle. Was an alright run just a bit sloppy and was struggling to concentrate. Made quite a few small errors (around 20-30seconds) but nothing big. Looked at my watch with 5 controls to go and saw it would be pretty close between me and Ed, that motivated me to push a bit on the last few and I sneaked in 1:30 ahead of him and 2:30 behind Carsten and Tane.

Friday Mar 30, 2012 #

Note
(rest day)

No training as Otago champs next two days and an exam tomorrow which I need to study for.

Thursday Mar 29, 2012 #

Running 33:53 [3] 5.76 km (5:53 / km) +51m 5:38 / km
shoes: Inov8 f-lite 230

Warm up and down, to logan park warm up and then back.

Running race 17:29 [5] 5.0 km (3:30 / km)
shoes: Inov8 f-lite 230

5km race down in logan park. Went out with the aim of sticking at 3:30's. average pace was 3:28's for first 3km then dropped a bit. Felt alright but had knowone to run with so was just running against my watch. Carried on to 5km so I can now claim it as a big PB (previous 18:07).

Wednesday Mar 28, 2012 #

Running 25:00 [3] 4.0 km (6:15 / km)
shoes: New Balance Minimus Road

Quick session on the treadmill. 15minutes a 5min/km, got off and did some dynamic stretching, 5minutes backon the treadmill at 5min/km. Don't reallyy like the treadmill but it gets it done quicker than running down to logan park and I'm pretty busy today.

Strength/Core 10:00 [3]

Core

Tuesday Mar 27, 2012 #

Note
(rest day)

Full on Uni day. got a bike scheduled tomorrow but might have to skip it as I've got a scholarship meeting and alot of study that needs to be done.

Monday Mar 26, 2012 #

Running 1:15:45 [3] 13.08 km (5:47 / km) +411m 5:00 / km
shoes: Asics GT-2160 (Black)

Usual places, usual pace. Feeling alright but didn't go for as long as planned as I've got quite a bit of study to do and also easing up a bit before otago champs and nationals. Going to use Otago champs to get my navigation sorted and not run full pace.

C • Otago Champs 5

Strength/Core 8:00 [4]

Not much but went pretty hard.

« Earlier | Later »