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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Apr 8, 2012:

activity # timemileskm+m
  Orienteering3 2:17:28 9.2(14:57) 14.8(9:17) 480
  Running4 1:54:53 11.97(9:36) 19.27(5:58) 52
  Total4 4:12:21 21.17(11:55) 34.07(7:24) 532

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Sunday Apr 8, 2012 #

Running warm up/down 27:00 [3] 4.6 km (5:52 / km)
shoes: Inov8 X-Talon 190

Warm up for middle.

Orienteering race 49:17 [4] 4.5 km (10:57 / km)
shoes: Inov8 X-Talon 190

Nationals Middle Distance Champs M20. Didn't feel good about this race for some reason and that was probably why I started off so badly, got my head together at about control 6. Was good until 11 but then shit hit the fan with the control desciptions/codes being wrong and not matching the map. Duncan caught up and we realised they'd stuffed up the codes. Didn't have much motivation to race the course after that so we ran around the rest and caught up Ryan who was looking pretty confused at control 19. Stopped at the top of the Carnage hill finish chute and took it in turns to smash it down there. Got the fastest finish split of the day even though I stacked it half way down then missed the punch first time.

Course and results were all invalidated.

Saturday Apr 7, 2012 #

Running warm up/down 24:00 [3] 3.8 km (6:19 / km)
shoes: Inov8 X-Talon 190

Warm up for long.

Orienteering long 1:11:56 [5] 7.1 km (10:08 / km) +480m 7:34 / km
shoes: Inov8 X-Talon 190

Nationals Long Distance Champs M20. Was pretty careful at the start and maybe lost some time because of it but was probably a good move. Picked a good route for the long leg but hit the track at the wrong place and took me a minute to work it out. Went high for 10 which was another bad move and probably cost me another 90 seconds. Was good all the way through to the sepctator where I had my powerade on the run though. Saw the next few controls were easy to stuff up but still managed to be a bit sloppy with my navigation and dropped a few minutes before coming back into the arena to finish.

Came 5th, 40minutes in front of Ryan, faster km rate than Liam who ran a shorter course, 30 seconds behind Duncan.

Friday Apr 6, 2012 #

Running warm up/down 30:00 [3] 5.09 km (5:54 / km)
shoes: Inov8 f-lite 230

Long warm up before the sprint, feeling good.

Orienteering race 16:15 [5] 3.2 km (5:05 / km)
shoes: Inov8 f-lite 230

Nationals Sprint Champs M20. Was pretty pumped before the start and went out a bit hard, lost 10-15 seconds on the first control. Was good from there to the spectator putting some decent speed into the easy legs as I knew the second half was more complex. Lost another 10-15 seconds on the control after the spectator as lost contact with the map slightly. Good on the next loops just struggled to stay on top of the map and had quite a few hesitations. Passed Liam (2minutes) at control 12 and caught Eugene (1minute) at 21. Got caught out by th balcony control at 22 like most people and lost a good 30 seconds. Found it and boosted the last 2 controls into the event center.

Came 4th, 2 minutes ahead of Ryan, 4 minutes ahead of Liam. Would have been nice to be 2 seconds faster and got 3rd place ahead of Duncan but a good run anyway.

Thursday Apr 5, 2012 #

Note
(rest day)

still very slight sore throat. Flying up to CHCH today then to auckland tomorrow morning.

Wednesday Apr 4, 2012 #

Running 33:53 [3] 5.78 km (5:52 / km) +52m 5:37 / km
shoes: New Balance Minimus Road

Cruise down to logan park, dynamic stretching, 5x150m strides, jog back to Carrington. Feeling good except for very slight feeling of sickness, downing the berroca and hoping it comes to nothing.

Tuesday Apr 3, 2012 #

Note
(rest day)

Cramming for exam tomorrow. Will do an easy run and some strides tomorrow to get my legs all ready for nationals. not sure I'll have the speed for the sprint but Should be all good for the long.

Monday Apr 2, 2012 #

Note
(rest day)

right knee was sore before the race yesterday and sore on the downhills during the race. Isn't sore today but only doing one easy run before nationals to make sure I'm recovered and knee doesn't get worse.

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