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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: immy

In the 7 days ending Jan 24, 2011:

activity # timemileskm+m
  Running12 3:02:18
  Orienteering7 2:37:38 13.98(11:16) 22.5(7:00)64c
  Road cycling4 2:15:30
  Total18 7:55:26 13.98 22.564c

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Monday Jan 24, 2011 #

8 PM

Running 38:09 [3]
shoes: Adidas adistar ride

Cruisy run - down Waimarie to St Heliers, along Tamaki Dr (which is no longer flooded, yay!), up Long Dr and back along St Heliers Bay Rd, Maskell St, Riddell Rd etc. Kept it nice and easy - proud of myself!

(Though I do wonder with these easy runs whether I might be teaching myself that slow is good? hmm. Recovery is very important though.)

Also had a very tiring day of orientation for WMDHB and ADHB. Exhausting.

Sunday Jan 23, 2011 #

Running warm up/down 15:00 [2]
shoes: Adidas adistar ride

Various warm ups and downs.

Note

Overall, it has been a fantastic weekend! If only it hadn't rained the entire time - became a bit tiresome after a while. And everything started to smell damp and disgusting...
Pretty gutted that I didn't win a kaweka challenge entry either! :( :(
9 AM

Orienteering race 17:50 [4] ** 2.4 km (7:26 / km)
25c shoes: Adidas adistar ride

STB stage 5 at the West Side (aka west of the railway line in Hastings town centre). I wasn't expecting to do particularly well on this map as I was predicting a flat runner's course. But it actually wasn't too bad - it was a clean run but again the same problem of being slower at the start. Also was stuck on a fence for some 10-20 seconds to number 2 :/ Piret caught up around number 10 but then I had a super route to number 11 so got a bit ahead again. I was very happy with how I planned out the next few legs during the long leg from 9-10.

Overall, quite a good run for me. But so rainy and freezing cold :(
2 PM

Orienteering race 15:00 [4] *** 2.4 km (6:15 / km)
shoes: Adidas adistar ride

STB stage 6 at EIT. This map requires intense concentration. I did fairly well I think, in fact I can hardly remember the race because I was concentrating so hard, and before I knew it, it was over! Wow Laura was fast though, she caught me just at the end. My navigation could have been faster today - I was hesitating at some of the controls because I hadn't planned ahead enough!

Also, it was so damn rainy! I didn't do a warm up, couldn't be bothered. Too wet and miserable.

Saturday Jan 22, 2011 #

9 AM

Running warm up/down 10:00 [3]
shoes: Inov-8 X-Talons

Around the fields at Te Aute college.

Orienteering race 16:33 [4] 2.2 km (7:31 / km)
shoes: Inov-8 X-Talons

Stage 2 at Te Aute College. hmm can hardly remember the race! Was very slow on the first part in the forest, just being overly cautious I guess. But still didn't nail the controls exactly. Then Jaime caught up around the hill leg. Mostly it was ok after that... except a majorly bad route choice to get into and out of number 12 - there was apparently a flight of stairs which I couldn't see on the map and most people used. So I went a very long way around... probably cost quite a bit of time :(
10 AM

Running warm up/down 5:00 [2]
shoes: Inov-8 X-Talons

Brief warm down.
1 PM

Running warm up/down 10:00 [2]
shoes: Inov-8 X-Talons

Brief warm up, jogged up and down the hill between the carpark and the event centre.
2 PM

Orienteering race 19:32 [4] 2.2 km (8:53 / km)
shoes: Inov-8 X-Talons

Stage 3 at Maison de Sante. What an awesome map! I liked the first part, having a longer first leg allowed me to get into the map and plan ahead a bit. Still, Jaime caught a bit of time up on me, but she kept making mistakes! So I stayed ahead. Was a bit hesitant from 9-12 for some reason, and slow up the hill climb, though I did run it. Then after going back into the forest I caught up a whole train of people... concentrated ok for the first few, then totally screwed number 17! I was just trying to get away from the pack I guess and feeling like the end was so close! After than I started to concentrate again and was ok for the last few. Fun race :)

Running warm up/down 5:00 [2]
shoes: Inov-8 X-Talons

7 PM

Orienteering race 21:06 [4] 2.2 km (9:35 / km)
shoes: Inov-8 X-Talons

Stage 4 at Te Mata Peak - the sleeping giant - another very cool map! There was a steep climb to the start, and then at the top we all froze, as the starts were delayed. From the start you could see down into a massive gully filled with native bush, and a whole bunch of people going down the opposite side trying to find a control. It seemed to be a tricky one, as everyone was going into the bush, coming out, going in again, going behind a nearby cliff... Seeing them wasn't really that helpful though, as we had no idea where the control was. Anyway, I finally started and was so slow at the start! Gosh. It was very slippery and I was being very cautious. Piret caught up by number 3! Then I was with her for quite a few controls, and we found Jula too. After the hill to number 11 I so had not been planning ahead and wasn't prepared for the maze of controls and track from 12-16... messed up number 12 :( But did catch up a group somewhere in that mess. The last few were ok... conditions were very tricky though! Wasn't much light and very slippery and I felt like I hardly had enough time to think about my route before I was at the control and had to start thinking about the next one. Very intense race. And a brilliant downhill finish sprint, which I didn't do justice to.

Running warm up/down 10:00 [2]
shoes: Inov-8 X-Talons

Nice warm down loop with Piret and Amber - Amber showed us around :) Would be so cool to train here!

Friday Jan 21, 2011 #

7 PM

Running warm up/down 15:00 [2]
shoes: Adidas adistar ride

Warm up which was half running and half drills. Felt really good after the drills!

Orienteering race 19:19 [4] ** 3.0 km (6:26 / km)
23c shoes: Adidas adistar ride

STB stage 1 at Frimley Park, was ok but I just couldn't make myself run very fast. Was a bit faster at the end though. There were a couple of moments where I dithered a bit and then went around the wrong side for number 16 as most people did. But other than that I was accurate. Really good course too!
8 PM

Running warm up/down 9:00 [2]
shoes: Adidas adistar ride

Warm down around the fields.

Thursday Jan 20, 2011 #

7 AM

Road cycling 32:00 [3]

Went pretty hard this morning, for no reason in particular. Quads were burning on a few uphills a bit :)
4 PM

Road cycling 35:00 [3]

Today was a day where I felt that most people must be blind or something :( First of all, there was a guy standing on the road taking photos of the cathedral, and I had to slow down heaps not to crash into him. (why stand in the middle of the road anyway??) Then he blithely walks off the road and I'm still not even sure he saw me then. Then further down the road a woman was coming out of a driveway turning right - she was initially coming out quite slowly but was looking only to her left... I thought she probably hadn't seen me and I slowed down heaps on the chance that she might just drive out. Which she did, and if I hadn't slowed to almost a standstill I would have crashed right into her!

Then just a number of incidents on Tamaki Dr with several doors being opened in front of me :( scary stuff. And also a few pedestrians who walked right out onto the road without even looking!

It's lucky I'm observant or there could have been many disasters today.

Wednesday Jan 19, 2011 #

7 AM

Road cycling 37:00 [3]

Cycled in again, don't know why it was quite that slow. I wasn't rained on too much which was good :)
3 PM

Road cycling 31:30 [3]

The weather is so beautiful again! I even put on some sunscreen - I'm not really a fan of cycle tan lines, or freckle lines, as they would probably be in my case. This ride felt quite fast. I was also cheeky and followed a guy on a bike from Mission Bay to St Heliers, hehe. He was riding pretty strongly.

Also managed to transport a heavy textbook home - success!!
6 PM

Running warm up/down 15:00 [3]
shoes: Adidas adistar ride

Warm up from home through Churchill Park, down Hartland and across the field then down to where the track off the beach into Tahuna torea starts - it's pretty much exactly 15 minutes :)

Running tempo 16:00 [4]
shoes: Adidas adistar ride

Tempos are so brutal! But so beneficial as well. I was meant to do a tempo yesterday, but went orienteering instead, so I though I would do the tempo today because a) I wasn't too tired and b) I have done so little speedwork lately that I thought this would be good preparation for sprint the bay. In my experience, I actually do quite well in the few days/week after I have done tempo sessions.

So I ran at a higher intensity through Tahuna torea, along the track to Pt England, then the track out to Taniwha, then ran up Taniwha a bit. But then after 16 minutes I gave up :( But I'm not too upset about it, it was still a very intense 16 minutes and will be good for me. It is nice to see that I could still produce some speed if I want to, and I was quite a lot faster around the tracks than when I usually run here.

Running warm up/down 19:09 [3]
shoes: Adidas adistar ride

Continued back home up Taniwha, down Roberta and around Riddell Rd. This was actually quite a tough "warm down" and I kept up a good pace. It felt like the tempo session had made me feel stronger rather than exhausted - it's always nice when that happens.

Tuesday Jan 18, 2011 #

5 PM

Running warm up/down 5:00 [2]
shoes: Adidas adistar ride

Brief warm up at unitec.

Orienteering race 48:18 [4] ** 8.1 km (5:58 / km)
16c shoes: Adidas adistar ride

Summer series at Unitec. It was stormy before I started, but surprisingly ok once I was running :) The course wasn't the best today... too many legs where I just ran on the road at the side of the map, not enough short and intricate legs in the buildings and one control description which wasn't the best (getting quite picky there!). But I don't want to complain, it's great that we have lots of people setting courses! On the positive side, there were some good long route choice legs.

I wasn't feeling great today, just rather slow and tired, though I did run up the short and steep hills despite thinking I would like to walk up them. I was suprised that the time wasn't slower, but you never can tell with these course distances how long they actually are. So although I struggled a bit today, I'm not feeling too bad about it because I feel like it was good training for me :) Navigation was fine but it probably was pretty shocking how little I actually looked at the map...

Very glad I didn't cycle today though! On the way home it was extremely windy on Tamaki Drive, so much that I could feel the car being pushed by the wind, and waves were coming over the stone wall :/
6 PM

Running 10:00 [2]
shoes: Adidas adistar ride

Did a warm down run around unitec with the map, just exploring :)

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