Training Log Archive: AlistairRIn the 7 days ending Apr 14, 2017:
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Friday Apr 14, 2017 #
Event: Oceania Championships 2017
Orienteering race 18:30 [5] 3.6 km (5:08 / km) +50m 4:48 / km
shoes: Inov8 f-lite 195
Oceania Sprint - 24th(?) M21E.
Ran straight past control 1 and had to double back, was pretty much fine from then until 20, just a few little route choice errors. Lost my shit in the complex buildings, almost missed a control, ended up on the wrong side of every fence in sight.
Don't think my head or legs were quite ready for this, ran fast but didn't feel fresh, felt like I was battling with the map rather than navigating smoothly. Definitely had potential to be up in the top 5 but couldn't bring it together on the day.
Ran straight past control 1 and had to double back, was pretty much fine from then until 20, just a few little route choice errors. Lost my shit in the complex buildings, almost missed a control, ended up on the wrong side of every fence in sight.
Don't think my head or legs were quite ready for this, ran fast but didn't feel fresh, felt like I was battling with the map rather than navigating smoothly. Definitely had potential to be up in the top 5 but couldn't bring it together on the day.
Thursday Apr 13, 2017 #
Note
(rest day)
Drove up to chch this afternoon. Flight tomorrow morning. Hopefully the weather is on my side.
Wednesday Apr 12, 2017 #
12 PM
Running 24:41 4.58 km (5:23 / km) +47m 5:07 / km
ahr:135 max:160 shoes: Hoka Challenger ATR 3
Taper taper taper time. Might do a little jog on the drive up to Christchurch tomorrow.
Tuesday Apr 11, 2017 #
8 AM
Cycling 18:00 [2]
12 PM
Running 25:15 4.83 km (5:14 / km) +64m 4:54 / km
ahr:137 max:168 shoes: Hoka Challenger ATR 3
Easy jog, still a bit sore/tired from the weekend, but felt good to get out.
5 PM
Cycling 18:00 [2]
Sunday Apr 9, 2017 #
2 PM
Orienteering 42:54 [3] 6.0 km (7:09 / km)
shoes: Inov8 X-Talon 212 (Pair 3)
Steady cruise around the orienteering at Cuttance block after watching Brooke at 3 peaks. Didn't really feel like pushing it, legs pretty tired from yesterday. Course was kind of fun, way too many controls, few bad route choices on my part, not really focusing. Nice few easy days and I should be all good to go for Oceania, the Sprint and Middle at least...
Saturday Apr 8, 2017 #
11 AM
Running 19:40 3.31 km (5:56 / km) +9m 5:52 / km
ahr:145 max:166 shoes: New Balance Zante v2
Warm up.
Running race 16:28 5.01 km (3:17 / km)
ahr:157 max:185 shoes: Inov8 f-lite 195
5km Time trial along the waterfront cycleway from St Leonards to the Stadium. One of my goals was a 16:30 5km in the month before Oceania and I'd missed all the 5k series for various reasons, so thats why I decided to do it. Did it in one direction to avoid using the Ravensbourne gate more than once. Gate still slowed me down a bit, plus I had to dodge a fair number of dog walkers, but I figure the slight tail wind makes up for it. Started out too fast, got into a decent rhythm after that, died a bit in the 4th k and managed a slight pick up towards the end. Stoked to dip under 16:30, 45 sec improvement since starting my last serious block of training before Oceania. Took 23 secs off my previous PB.
Running 23:04 4.13 km (5:35 / km) +21m 5:27 / km
ahr:162 max:182 shoes: Inov8 f-lite 195
Warm down.
6 PM
Stretching 15:00 [1]
Foam roller.