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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Mar 31:

activity # timemileskm+mload
  Running (off-road)4 5:14:05 27.93(11:15) 44.95(6:59) 170874.5
  Strength3 2:19:4611.3
  Running (road)2 1:39:28 10.69(9:18) 17.2(5:47) 39425.1
  Football1 1:30:0027.0
  Orienteering1 46:36 3.43(13:36) 5.52(8:27) 27414 /18c77%11.0
  Rock Climbing1 45:004.5
  Swimming1 40:38 0.81(50:16) 1.3(31:14)4.1
  Total11 12:55:33 42.85 68.97 237614 /18c77%157.5
  [1-5]11 12:09:41
averages - weight:80.7kg

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Sunday Mar 31 #

11 AM

Orienteering race 46:36 intensity: (10:19 @0) + (9:44 @1) + (3:09 @2) + (15:36 @3) + (7:48 @4) *** 5.52 km (8:27 / km) +274m 6:46 / km
ahr:129 max:169 spiked:14/18c shoes: Inov8 X-talon 212

Colonial Parklands CSW1
- GPS is hilariously bad so no actual quickroute but I said I'd put up the map anyway.

Grand little local map. Started in 3 min intervals with Jake and Conor ahead of me. New Str8 compass which was really nice. Enjoyed it a lot. Felt pretty good physically and worked hard enough on some of the hills. Mostly quite clean. A few wobbles in circles. Definitely need to keep up the aggression in the green and make sure I'm planning ahead. Detailed analysis in the splits. Unfortunately I have no SI numbers entry list to import the whole race onto AP so I have to think about that a bit.

Time includes warm up and cool down waiting for Conor & Jake to finish so we could go for a long run.

Running (off-road) long 1:12:53 [2] 10.84 km (6:43 / km) +377m 5:44 / km
shoes: Inov8 X-talon 212

Long topper upper with Jake and Conor after. Up to the summit via the bike track. Steep bits fairly took it out of me near the top. Stunning day though and pretty fantastic views. Very enjoyable. Very hot and tired afterwards. Had a lovely nap on the sofa once I got home.

Saturday Mar 30 #

7 AM

Running (road) warm up/down 9:58 intensity: (17 @0) + (4:13 @1) + (1:15 @2) + (45 @3) + (3:28 @4) 1.43 km (6:58 / km) +17m 6:34 / km
ahr:144 max:168 shoes: New Balance 880-V7

warm up laps. Bit late this morning so a bit short. Made sure to get a few drills and strides in and felt limber.

Running (road) intervals 35:44 intensity: (3 @0) + (12:12 @1) + (4:22 @2) + (3:36 @3) + (7:01 @4) + (8:30 @5) 7.04 km (5:05 / km) +257m 4:18 / km
ahr:154 max:179 shoes: New Balance 880-V7

5x 800m intervals w/ 400m jog recovery and 1x 800m fast
2:51, 2:50, 2:51, 2:51, 2:51 & 2:35

Pretty good pacing anyway. Conor, Jake and Ronan were all a bit quicker but I felt like I had the pace about right. Looking at HR it was maybe a little slow though at the time it felt like I was working.
Then we had a slightly longer rest. There was a girl, Kate, who is running a 3k next weekend and wanted some pacers to do a 2:35 800m so we ran one essentially as a paced race, starting in lanes. Conor was crazy fast out of the blocks and we were a little quick for the first 200 but after that the pace was very good. I felt very in control the whole way which I was a little surprised by. Bit of a finish line race but I was boxed in and had no chance to go anywhere.

Running (road) warm up/down 15:07 intensity: (1 @0) + (11:58 @1) + (1:12 @2) + (1:46 @3) + (10 @4) 2.26 km (6:41 / km) +59m 5:55 / km
ahr:131 max:162 shoes: New Balance 880-V7

Cool down zoo lap with Jake & Conor. Day warming up nicely.
10 AM

Football (American Flag) 1:30:00 [3]
shoes: Inov8 X-talon 212

3x 40 min games that I played bits of. Blazing sunshine all day
Game one: played a little bit of defense. First two plays good, then I conceded a TD getting stepped and dropped across the back which wasn't great. Then some O(ffense) but our QB was having an off day and I didn't get any ball really.
Game 2: New QB, new look O and new plays. "Bunch Crab" was highly effective. I scored a TD but didn't realise because I fell over crossing the line. Towards the end I lost concentration and had two false starts which was bad. Team got 33 points but lost still.
Game 3: Started really well and had some great drives. I got two TDs and should have had a 3rd at the death but the ball was slightly behind me on my crossing route and I didn't quite control it. Lost again :{
Good fun day though. Team was good craic. Can't really go tomorrow for day 2 unfortunately.
3 PM

Rock Climbing (bouldering) 45:00 [1]

In Hang Dog. Brought Leila & Alfie (cousins once removed) for the afternoon. Wasn't exactly fresh at this point and mostly stayed on yellow tags when I wasn't watching Alfie but snuck in a blue somewhere too.

Thursday Mar 28 #

9 AM

Strength 1:10:38 intensity: (11:24 @0) + (59:14 @1)
ahr:90 max:126

Le Gym bit of progression

5min row + bar warm up. Then did some warm up lifts increasing the weight slowly. All of 2 mins rest
Deadlifts 3x6, 57.5
Shoulder press 1x 3@30kg, 2x 6@27. 5 failed on that first set and dropped the weight. Form pretty shocking.
Squats 3x6 55. The first set felt hard but then got through the rest pretty well
Bentover row 3x6 37.5
Drop Box jumps 3x4 30" by drop I mean dropping off a little step then jumping up for extra explosiveness
Assisted pull ups 3x6, 20,30,30
5 mins cool down before meeting Gina after her interview
4 PM

Running (off-road) 1:29:01 intensity: (1:00 @0) + (49:29 @1) + (17:06 @2) + (20:25 @3) + (1:01 @4) 13.67 km (6:31 / km) +608m 5:20 / km
ahr:139 max:163 shoes: Inov8 X-talon 212

Lap of Zealandia with Conor. Nice sunny evening but a bit of a chill in the air. Went clockwise to try and get the headwind out of the way early which seemed to work. Grand enough loop. Quite firm underfoot, nearly would have been better with runners with just a few slippery spots. Was going to be a bit short so added some extras in Polhill area. Came up the fence line path from Zealandia entrance to home with I haven't done before. A good steep zig-zaggy climb which is much nicer than the steps for sure. Felt good most of the way but tired after for sure. Having real HR data is interesting.

Wednesday Mar 27 #

Strength 15:00 [1]

Physio stuff + press ups + some core.
Then spent a while watching TV stretching and foam rolling
6 PM

Running (off-road) hills 1:28:14 intensity: (4:03 @0) + (44:05 @1) + (4:26 @2) + (4:45 @3) + (13:59 @4) + (16:56 @5) 11.62 km (7:35 / km) +409m 6:27 / km
ahr:140 max:179 shoes: Inov8 X-talon 212

Wednesday hills. Bit of a group today; Gina, Conor, Stu & Ellie
Had been grim, windy and wet all day but it cleared up for the evening. First a warm up, to the upper clearing and back. Then I did a few sneaky drills before getting down to business on
5x 5mins hills (5') + 3x 3mins flat (2')
First two were strong and the next 3 were good and self consistent anyway. Conor a bit ahead the whole time, out of sight by the end especially in the dark forest near the top. It kept getting darker every time too. New shoes were great in the damp forest. New HRM actually has data that looks like I did a hill session!
Then once down did some flat stuff. Conor dropped off after about 1 min and Stu just did the first one. I felt quick but GPS reception down that valley is poor so who knows the reality. Tried to make sure I hit 80 strides pm. Then jog back to the car in the fast approaching darkness.

Tired afterwards. Feels good.

Tuesday Mar 26 #

8 AM


11 AM

Running (off-road) 1:03:57 intensity: (1:24 @0) + (22:32 @1) + (23:41 @2) + (11:39 @3) + (3:48 @4) + (53 @5) 8.81 km (7:15 / km) +314m 6:09 / km
ahr:145 max:184 shoes: Inov8 X-talon 212

New shoes and a nice proper tester for the foot. Bit of trail stuff heading in to Otari-Wilton and zagging my way up to the Skyline to go home over Johnston hill. Nearly blown off the top with the wind but it was mostly at my back on top so was enjoyable. Didn't really need the Inov8s as it hadn't actually rained yet and only started once I got home. Still felt much grippier than the old ones and better than the road shoes in a few spots. Felt pretty good overall. The blue loop seemed less tough than the last day. 4x strides up the lane to finish. A little sluggish feeling, mostly to do with the massive headwind I think, Nearly forgot my phone in the post box.
New HRM might come tomorrow with any luck. Foot is officially better I'm saying.

Monday Mar 25 #


I think I did ok last week considering the injury. Still got a decent volume in with cross training. For now my body seems to be telling me what the limit of running is so will be mixing it up a little on Mondays to relieve some of that.

Monday: am swim, pm easy 30 mins + core
Tuesday: easy 1hr
Wednesday/Thursday: There is some talk of orienteers doing hills on Wednesday evening. In any case I'll do hills, gym, 90mins in that order just not sure which days.
Friday: rest - and this means actual no running rest
Saturday: am intervals, pm gym. Possibly climbing in here somewhere which sounds tough but fair.
Sunday: Long run, orienteering in Porirua maybe or else last weekends x-terra route.

10 AM

Swimming 40:38 [1] 1.3 km (31:14 / km)

Over to Karori pool in the morning. Since I can't swim constantly for 40 mins I had to come up with something. Started with 5 mins breaststroke then did freestyle for 4 lengths followed by a rest. Did that a few times then reckoned I could do 6 which I did twice. Aimed for 8 then but was grand and did 10. Finished with 2 quick ones before 5 mins breaststroke to finish off.
7 PM

Strength 15:00 [0]

Pre run physio exercises. This includes some calf activation things like lunges up on toes and quick leg swapping. Having a nice long carpeted hallway is great.

Running (road) 38:39 intensity: (2:21 @0) + (28:53 @1) + (4:39 @2) + (2:46 @3) 6.47 km (5:59 / km) +61m 5:42 / km
ahr:128 max:160 shoes: New Balance 880-V7

With Jonny on his injury comeback down to Karori park for a lap and back again. Then 4 strides up the laneway. Feeling good.

Strength 39:08 [1]
ahr:88 max:136

House core
Since we are all orienteers here I put together a little core routine. Conor wussed out claiming he was tired from digging a trench all day but Jonny & Regina joined in. Good fun but probably needs some adjustment to the programming.

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