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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering4 4:32:30 24.78(11:00) 39.88(6:50) 1232
  Running5 2:29:30 18.98(7:53) 30.55(4:54) 131
  Cycling6 1:48:00
  Stretching1 10:00
  Total13 9:00:00 43.76 70.43 1363

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Sunday Apr 21 #

12 PM

Orienteering 41:31 [4] 6.0 km (6:55 / km) +185m 6:00 / km
shoes: Inov8 X-Talon 212 (Pair 3)

Nationals Middle. Kuriheka. Tried to convince myself that this type of terrain was still my jam. It wasn't. Mucked up a few at the start, but got into the map and went pretty well through the middle section. Got a bit of tow from Nick, lost him at the spectator and then he lost me at the next control. Half decent around the last loop, but ran too hard and made a massive cock up at 19. Lost about 7 places on one leg and came in 12th, very tight racing. More Orienteering practice and I feel like I could have had a more consistent run and been in the mix for a podium (unlike the long).

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

Saturday Apr 20 #

10 AM

Orienteering race 2:25:00 [3] 17.0 km (8:32 / km) +800m 6:54 / km
shoes: Inov8 X-Talon 212 (Pair 3)

Nationals Long. Maraewhenua. Started ok, but drifted on the long leg and lost a fair amount of time bumbling around in some gorse. Rest of the course was fairly similar, poor navigation and not strong enough for that terrain. Road running definitely didn't help much on those soft hills. Would need alot more specific training and much more focused navigation to get anywhere near the front of this race.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

Friday Apr 19 #

2 PM

Orienteering race 14:29 [5] 4.0 km (3:37 / km)
shoes: Inov8 f-lite 195

Nationals sprint. Oamaru Gardens/Town. Fairly basic course, farily clean run. Out of practice so wasn't very smooth, two bad route choices lost me 10-20sec. Pretty happy given my non-existent prep. Ended up 5th, 5sec off the podium, couldn't really have hoped for anything better.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: New Balance 1080v9

Thursday Apr 18 #

7 AM

Cycling 18:00 [2]

12 PM

Running 33:55 intensity: (1:26 @1) + (32:23 @2) + (6 @3) 7.09 km (4:47 / km) +78m 4:32 / km
ahr:135 max:154 shoes: New Balance 1080v9

Definitely getting a bit of a cold, not terrible but annoying. Just an easy jog before the races this weekend.

Don't really have any expectations, will just run hard and hope the navigation holds up. Should be in decent shape for the sprint, but my legs have definitely forgotten what hills look like so the middle and long could be a bit rough.

I'll give myself next week as pretty easy, but then it'll be time to get some big weeks in before Christchurch Half.
5 PM

Cycling 18:00 [2]

Wednesday Apr 17 #

7 AM

Cycling 18:00 [2]

5 PM

Running 45:35 intensity: (26 @1) + (44:19 @2) + (50 @3) 9.46 km (4:49 / km) +53m 4:41 / km
ahr:134 max:166 shoes: New Balance 1080v9

Pub run. Felt crap at work, but better once I got outside. The lack of free beer and chips this week was disappointing.
7 PM

Cycling 18:00 [2]

Tuesday Apr 16 #

7 AM

Cycling 18:00 [2]

11 AM

Orienteering 1:11:30 intensity: (3:41 @1) + (51:06 @2) + (16:32 @3) + (11 @4) 12.88 km (5:33 / km) +247m 5:04 / km
ahr:144 max:174 shoes: Hoka Torrent

Easy cruise around a Botanic Gardens course followed by some strides on the track, hammy still a bit niggly.
5 PM

Cycling 18:00 [2]

Monday Apr 15 #

Note
(rest day)

First day without running since the start of the year. Had an interview at lunch and then wasn't keen after work. Was my easy day anyway, just doing some jogs this week before nationals.
10 PM

Stretching 10:00 [1]

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