Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Feb 7, 2017:

	activity	#	time	miles		km		+m
	Orienteering	3	3:50:58	14.6	(15:49)	23.5	(9:50)	1050
	Cycling	8	2:24:00
	Running	6	1:57:06	14.62	(8:01)	23.52	(4:59)	293
	Stretching	3	55:00
	Total	14	9:07:04	29.22		47.02		1343
averages - rhr:37

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Tuesday Feb 7, 2017 #

8 AM

Cycling 18:00 [2]

5 PM

Running 31:41 6.4 km (4:57 / km) +72m 4:41 / km
ahr:137 max:166 shoes: Hoka Challenger ATR 3

Wasn't sure if I'd run or not, but my new Hoka's arrived so I went. Felt fine to be honest, legs felt surprisingly fresh, not like I'd been racing all weekend. Will keep it easy until Saturday, then its time to get some solid interval work going.

C • Marshmallows 2

Cycling 18:00 [2]

Stretching 20:00 [2]

Monday Feb 6, 2017 #

10 AM

Orienteering race 53:06 [4] 7.0 km (7:35 / km) +300m 6:15 / km
shoes: Inov8 X-Talon 212 (Pair 3)

Waikaia middle distance. Much nicer map, probably one of the best middle distance areas I've run on in NZ, very cool. Was pretty clean through the first loop, caught both Carsten and Michael Adams. Failed to slow down and read the map a bit through the next section, a few misses, particularly 9 and 13, but still passing people and nothing major. Alright around the rest, not sure we needed the extra map flip loop, but it wasn't too bad and I still had enough gas in the tank. Think I ended up 4th but not sure, again pretty happy with the run and result, will probably just pretend the long didn't happen and call it a successful weekend.

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

10 PM

Stretching 20:00 [1]

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]

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