Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Apr 23, 2019:

activity	#	time	miles		km		+m
Orienteering	4	3:52:39	20.51	(11:21)	33.0	(7:03)	1135
Running	7	3:19:30	25.21	(7:55)	40.56	(4:55)	220
Cycling	4	1:12:00
Stretching	1	20:00
Total	11	8:44:09	45.71		73.56		1355

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Tuesday Apr 23, 2019 #

3 PM

Running 30:00 6.01 km (4:59 / km) +89m 4:39 / km
ahr:133 max:148 shoes: Saucony Kinvara 10

New shoes arrived so went for an easy jog. Bit sore and a tight hammy.

Stretching 20:00 [1]

Monday Apr 22, 2019 #

10 AM

Orienteering race 31:39 [4] 6.0 km (5:17 / km) +150m 4:41 / km
shoes: Inov8 X-Talon 212 (Pair 3)

Nationals relay. Humpy Bumpy. Butchered the first split and then played catch up for first two loops. Went through the spectator in a reasonable position, alright through the next loop and had everyone except Jo in sight. Ran my way up to 2nd, but the Taranaki guy had a better split and I came in third. Reasonable run, fitness helped on that terrain, good fun.

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

Sunday Apr 21, 2019 #

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)

M21E - Middle - Splits

Saturday Apr 20, 2019 #

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)

M21E - Long - Splits

Friday Apr 19, 2019 #

Event: NZ Orienteering Nationals - Easter 2019

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, 2019 #

7 AM

Cycling 18:00 [2]

12 PM

Running 33:55 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, 2019 #

7 AM

Cycling 18:00 [2]

5 PM

Running 45:35 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]

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