Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Feb 5, 2017:

	activity	#	time	miles		km		+m
	Cycling	10	3:00:00
	Orienteering	2	2:57:52	10.25	(17:21)	16.5	(10:47)	750
	Running	6	2:04:11	15.14	(8:12)	24.36	(5:06)	349
	Stretching	1	15:00
	Total	15	8:17:03	25.39		40.86		1099
averages - rhr:38

2:40

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Sunday Feb 5, 2017 #

12 PM

Orienteering long 2:30:16 [3] 13.0 km (11:34 / km) +600m 9:24 / km
shoes: Inov8 X-Talon 212 (Pair 3)

Waikaia long distance. Started alright, lost all ability to orienteer at 4 and lost 10mins. Got back into it a wee bit when Matt Scott came past. Got confused but a weird flat section at 14 and after that I just cruised around the rest of the course as I was so far off the pace anyway. Bit shit, but felt good physically and the map was in definite need of a few updates.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

Saturday Feb 4, 2017 #

Event: Waikaia O Weekend

2 PM

Orienteering race 27:36 [4] 3.5 km (7:53 / km) +150m 6:30 / km
shoes: Inov8 X-Talon 212 (Pair 3)

Sprint by Chris Forne at 12 mile delta. Fun map, but first half was way too green. Was running fast the whole time, bit scrappy in and out of a few though, particularly 6 and 12. Think I ended up 2nd behind Matt, pretty happy with the run and the result.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

Friday Feb 3, 2017 #

8 AM

Cycling 18:00 [2]

5 PM

Running 21:46 4.36 km (4:59 / km) +176m 4:09 / km
ahr:129 max:147 rhr:34 shoes: New Balance Zante v2

Jogging around the block, feel good, no traces of soreness from last week, guess you can't properly tell until you try run hard. We'll see what happens tomorrow. Looking forward to it.

Cycling 18:00 [2]

10 PM

Stretching (foam roller) 15:00 [1]

Thursday Feb 2, 2017 #

Note
rhr:40 (rest day)

Little jog tomorrow and then I'll need to remember how to navigate. Confident with fitness, except maybe strength in terrain, just using it to get back into orienteering mind set.

8 AM

Cycling 18:00 [2]

3 PM

Cycling 18:00 [2]

Wednesday Feb 1, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 23:39 4.76 km (4:58 / km) +45m 4:44 / km
ahr:144 max:169 shoes: New Balance Zante v2

Another easy run, feeling pretty much fully recovered.

5 PM

Cycling 18:00 [2]

Tuesday Jan 31, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 29:56 5.82 km (5:09 / km) +60m 4:54 / km
ahr:140 max:158 rhr:39 shoes: New Balance Zante v2

Another jog, this time from uni, feeling alright, quads a bit better, super hot today.

5 PM

Cycling 18:00 [2]

Monday Jan 30, 2017 #

8 AM

Cycling 18:00 [2]

5 PM

Running 23:50 4.42 km (5:24 / km) +68m 5:00 / km
ahr:132 max:161 shoes: New Balance Zante v2

Shuffling around the block when I got home, felt fine apart from some very tender quads.

Cycling 18:00 [2]

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