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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 14:

activity # timemileskm+mload
  Running (road)8 6:57:45 39.09(10:41) 62.91(6:38) 1272101.5
  Strength2 2:25:156.9
  Running (off-road)2 2:16:15 11.43(11:55) 18.4(7:24) 107921.4
  Rock Climbing1 1:00:006.0
  Swimming1 40:37 0.73(55:32) 1.18(34:31)8.1
  Total13 13:19:52 51.26 82.49 2350143.8
  [1-5]13 11:27:03

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Sunday Apr 14 #

11 AM

Running (road) 2:27:27 intensity: (12:13 @0) + (1:04:03 @1) + (18:25 @2) + (34:41 @3) + (18:01 @4) + (4 @5) 18.27 km (8:04 / km) +602m 6:56 / km
ahr:138 max:171 shoes: New Balance 880-V7

Sprint intervals around Wellington.
Was very cold in the house but actually a pretty nice day out. First down to the Botanic Gardens with conor and jonnyq where we met Jake. I started first and we did one "interval" on that map before heading down to the Thorndon map where we did 5 mass starts. Then back to Botanic Gardens for a further 2, with some serious uphill on the first of those. Down the steps then to Vic Uni for 3 very map intensive ones. Back up those grim steps for the last 2 in the gardens for 13 in total. Then we had to run home which was mostly fine except for the stupidly steep steps up to the bridge.
Generally not going too fast becasue we had many to do but still working a bit. Few weird things on the Thorndon and Vic Uni maps with missing and/or new buildings. I think Conor won most of them but I took the last 3 anyway. Some bad orienteering at times, somewhat out of practice at the old sprinting but nice to do a bit before next weekend.

Saturday Apr 13 #

7 AM

Running (road) 17:46 intensity: (17:44 @0) + (2 @3) 2.87 km (6:11 / km) +30m 5:52 / km
ahr:65 max:65 shoes: New Balance 880-V7

Warm up laps with Conor then drills and strides. Needed some activation. A nap is definitely on the cards for later. Cold morning but again the rain and wind had mostly stopped and warmed up once running.
8 AM

Running (road) 35:28 intensity: (59 @0) + (14:51 @1) + (2:24 @2) + (4:39 @3) + (11:34 @4) + (1:01 @5) 5.28 km (6:43 / km)
ahr:144 max:174 shoes: New Balance 880-V7

4x1k tempo + 1x1k interval
3:41, 3:40, 3:38, 3:38 + 3:28
Legs felt a little slow and had to concentrate on making sure the cadence was good. In fact the speed was quite fine. 4th was watchless but it apparently got some of the HR data. Last one was hard work. Jake came by me fairly early pushing the pace but I knew I wanted to do just sub 3:30 so stuck to that and it was about right.
9 AM

Running (road) 14:13 intensity: (10:06 @1) + (1:52 @2) + (2:14 @3) + (1 @4) 2.21 km (6:25 / km) +67m 5:34 / km
ahr:136 max:162 shoes: New Balance 880-V7

Zoo lap with Conor & Jake. The better way today. Discussing an orienteering board game I invented in a dream.
11 AM

Strength 59:14 intensity: (41 @0) + (58:32 @1) + (1 @3)
ahr:92 max:134

Bit easier due to NZ champs coming up next weekend.
1k warm up row + bar warm up
3x4 squats 50kg
3x4 shoulder press 25kg
3x4 deadlifts 55kg
3x4 hang cleans 30kg
3x4 box jumps 30"
3x4 assisted pull ups 30kg
1k cool down row

Actually had a few sore/tight bits before hand (neck, back) and this really helped them. Felt really good after and now time for a post lunch nap before some board games this evening.

Thursday Apr 11 #

10 AM

Running (road) 1:18:55 intensity: (2:35 @0) + (52:09 @1) + (4:09 @2) + (8:34 @3) + (11:26 @4) + (2 @5) 11.99 km (6:35 / km) +263m 5:56 / km
ahr:133 max:171 shoes: New Balance 880-V7

Forecast was for lots of rain from about 12 so I wanted to get this in a little earlier. the rain actually came at 9 so didn't help much. Down to Karori park for drills and strides. Warmed up a bit and the rain stopped too so had to take the jacket off.
Then the usual
4x400m + 4x300m hills but because of the rain my watch wouldn't lap of course! Thus times are what I saw on the watch
1:39, 1:40, 1:40, 1:45
1:19, 1:20, 1:19, 1:17
A bit slower than last week, especially on the 300s but for sure I felt more tired. Found it difficult to get up to that top gear and really dig deep. Not taking my inhaler probably didn't help but I don't think it had a big impact.

Rain came back just as I started the uphill jog home but I managed to avoid the worst of it.
2 PM

Swimming 40:37 [2] 1.18 km (34:31 / km)

Post lunch swim. Probably a bit soon after lunch tbh, felt a bit full sometimes which isn't the best in the pool. Pretty good today, Did like 20 lengths in one go which is definitely a new PB. did the usual 5 mins breaststroke, then 10ish mins crawl, 5 mins only legs, 15 mins crawl & 5 mins breaststroke. Felt better for it after and had a nice walk home in the rain with my full waterproof kit.

Wednesday Apr 10 #

10 AM

Running (off-road) 1:20:40 intensity: (1:17 @0) + (48:59 @1) + (19:57 @2) + (8:36 @3) + (1:09 @4) + (42 @5) 10.6 km (7:37 / km) +707m 5:42 / km
ahr:138 max:174 shoes: New Balance 880-V7

Wednesday Wander out the coast from Owhiro bay to Red Rocks. Flat running is weird! Very windy, and from no consistent direction. Then along the ridge back. Felt a bit heavy at the start of climbing but freshened up as it went on. My planned route wasn't quite long enough back straight so needed a loop. One sign indicated a nice loop so I branched off to do that. At the bottom of the valley there was only a kind of vague wet, gorsey overgrown path along the river valley which I tried for a bit before going back up the proper steep vehicle track. Felt decent on this climb actually. Along the ridge for a bit was lovely. Top views, though plenty windy and then went down the old quarry track. This was a bad idea. It was even more overgrown and covered in gorse but only after it was too late to abandon, which also would have probably made this a 2h run. Just suffered it but it was an unpleasant finish to what was otherwise a very pleasant run.

Tuesday Apr 9 #


Updated the CNOC Doma again, getting back on using it.

Also found out over the weekend that Winsplits spl files contain the SI card numbers even if the xml files don't. Wrote a python script to extract the si card numbers and plugged that into my other script allowing me to upload the splits from Sunday. That was particularly nice because the winsplits data was mangled due to a control that didn't have the clock changed so I could correct the splits.
In theory this all means I could just automate taking splits from Winsplits to Attackpoint but there are a few things to work out before that and I probably want the whole thing to be in python rather than the current bash/python mish-mash. There's also the "is that something I want?" question.
10 AM

Running (road) 1:17:31 intensity: (9 @0) + (34:07 @1) + (5:26 @2) + (8:52 @3) + (25:05 @4) + (3:52 @5) 14.69 km (5:17 / km) +111m 5:05 / km
ahr:149 max:173 shoes: New Balance 880-V7

Down to Karori park on a sunny Tuesday morning. Another school thing on where they were running laps but luckily they had just finished when I got there. They were crossing the path quite obliviously however so there was a small bit of dodging in one corner.
Did 4x 8mins, covering 1 lap + 100m each time, in theory 3:48/k though my watch reckons it was 3:57. Good consistent pace for all of them really. The last one started to bite a bit.
Then back up Friend street. Tired by the time I was home.
3 PM

Strength 1:26:01 intensity: (1:16:05 @0) + (9:54 @1) + (2 @3)
ahr:89 max:132

Monday Apr 8 #

8 AM


Nice week with the three sessions. Feeling tired on Sunday evening and this morning, in a good way. Another hard week this week and then an easier one before the NZ champs

Mon- AM Easy run ~50mins PM Climbing
Tues- AM 3-4 x 8min w/ 2min recovery + Gym
Weds- 75mins run
Thurs- AM Short hills 4 x 400 + 4 x 300 PM Crosstraining
Fri- Rest day
Sat- AM Track + Gym
Sun- AM 60-75mins run PM Crosstraining - will have a look at doing the run as o-training
9 AM

Running (off-road) 55:35 intensity: (34 @0) + (36:31 @1) + (11:03 @2) + (6:02 @3) + (1:22 @4) + (3 @5) 7.8 km (7:08 / km) +372m 5:45 / km
ahr:138 max:171 shoes: New Balance 880-V7

Easy morning run explore up Te Ahumairangi. Included passing through Northland, which has three food places on the main street: Pizza Hut, Hell Pizza & Dominoes! Some nice trails and the sun came out making for a very pleasant run.
4 PM

Running (road) 20:22 intensity: (17 @0) + (7:14 @1) + (1:39 @2) + (5:45 @3) + (4:51 @4) + (36 @5) 3.68 km (5:32 / km) +11m 5:27 / km
ahr:149 max:174 shoes: New Balance 880-V7

Down to climbing. Somehow not actually 100% downhill but very close to it. Was a bit early for meeting Gina so sat in the sun for a few minutes which was very pleasant.

Rock Climbing 1:00:00 [1]
shoes: Asics GT 1000

Climbing in Ferg's Kayaks. Good spot actually. There don't have too many very easy problems for warm up but a nice little range of some interesting ones. Mostly working on blue/green with is from like 5a to 6a or so. Got very forearm pumped quite quickly. Bit out of practice.
7 PM

Running (road) 26:03 intensity: (15 @0) + (3:16 @1) + (4:01 @2) + (12:02 @3) + (5:07 @4) + (1:22 @5) 3.92 km (6:39 / km) +188m 5:22 / km
ahr:155 max:179 shoes: New Balance 880-V7

Back home with Conor by the same route. Slower and a bit harder work this way, quite unsurprisingly. I think the first time I've run in Wellington in the dark.

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