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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 21:

activity # timemileskm+mload
  Orienteering3 3:05:24 15.15(12:14) 24.39(7:36) 118290.0
  Running (road)5 1:40:48 9.83(10:15) 15.82(6:22) 17013.8
  O-training1 1:11:51 6.52(11:01) 10.49(6:51) 32722 /26c84%16.1
  Rock Climbing1 1:00:006.0
  X-Trainer1 45:23 4.37(10:23) 7.03(6:27)4.0
  Running (off-road)3 37:19 3.27(11:26) 5.26(7:06) 1405.2
  Total10 8:20:45 39.14 62.99 181822 /26c84%135.2
  [1-5]10 8:02:05

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MoTuWeThFrSaSu

Sunday Apr 21 #

11 AM

Running (off-road) 17:04 intensity: (2:17 @0) + (14:46 @1) + (1 @3) 2.23 km (7:38 / km) +76m 6:32 / km
ahr:122 max:143 shoes: Inov8 X-talon 212

Orienteering race 42:12 intensity: (10 @0) + (45 @1) + (2:56 @2) + (10:12 @3) + (25:25 @4) + (2:44 @5) 5.03 km (8:23 / km) +179m 7:07 / km
ahr:162 max:174 shoes: Inov8 X-talon 212

NZ Champs MIddle - 13th
Bad day at the office.
5 PM

Running (off-road) 4:36 intensity: (1 @0) + (32 @1) + (2 @2) + (1:28 @3) + (2:33 @4) 1.13 km (4:04 / km)
ahr:158 max:170 shoes: Inov8 X-talon 212

Saturday Apr 20 #

11 AM

Running (off-road) 15:39 intensity: (2:00 @0) + (11:28 @1) + (1:28 @2) + (43 @3) 1.89 km (8:17 / km) +64m 7:05 / km
ahr:127 max:157

Orienteering race 2:06:35 intensity: (4 @0) + (5:25 @1) + (14:57 @2) + (47:33 @3) + (53:53 @4) + (4:43 @5) 15.72 km (8:03 / km) +998m 6:07 / km
ahr:160 max:175 shoes: Inov8 X-talon 212

NZ Champs long - 7th
Fun race, long and tough as a good long distance should be. Lots of climb too. I was mostly pretty good exept for one bit where I kind of hit the wall through 12-15 and dropped from 5th to 7th. Came back a bit afterwards but still tailed off near the end. Otherwise happy with the technique and concentration had a high of 4th after 6 controls and was very in the mix so looking forward to some technical middle tomorrow.

Running (road) 10:34 intensity: (1:33 @0) + (8:59 @1) + (2 @3) 1.32 km (8:00 / km) +30m 7:10 / km
ahr:108 max:133 shoes: Inov8 X-talon 212

Friday Apr 19 #

9 AM

Running (road) 15:04 intensity: (1:10 @0) + (10:10 @1) + (2 @2) + (1:10 @3) + (2:32 @4) 2.57 km (5:52 / km) +19m 5:39 / km
ahr:128 max:165

1 PM

Running (road) 18:26 intensity: (2:17 @0) + (9:39 @1) + (3:28 @2) + (2:57 @3) + (5 @4) 2.91 km (6:19 / km) +13m 6:11 / km
ahr:129 max:162

2 PM

Orienteering race 16:37 intensity: (4 @0) + (33 @1) + (22 @2) + (27 @3) + (2:29 @4) + (12:42 @5) 3.64 km (4:34 / km) +5m 4:32 / km
ahr:171 max:178 shoes: New Balance 880-V7

Running (road) 13:22 intensity: (1:02 @0) + (12:18 @1) + (2 @3) 2.06 km (6:30 / km)
ahr:113 max:121

Thursday Apr 18 #

1 PM

Running (road) 43:22 intensity: (12 @0) + (35:33 @1) + (1:52 @2) + (3:57 @3) + (1:48 @4) 6.95 km (6:14 / km) +107m 5:48 / km
ahr:130 max:170 shoes: New Balance 880-V7

Up early for the plane, travelling south to Oamaru for the NZ champs. Broke the drive up a bit with a run in Timaru, a nice park called Centennial Park. Did a lap with Conor while Gina napped in the car. Lovely little park, exactly the right size for what we wanted. Some nice MTB and walking trails looping about that we followed randomly. Loads of ducks about. Finished up with 4x strides with Conor from the bridge. Feeling nice and snappy.

Then drove the rest of the way, stopping in Oamaru to shop and eat before an evening of Azul in the accom.

Wednesday Apr 17 #

Note
(rest day)

Easy day. Went for a walk since it was a nice day. Did some work on a new project for a stupidly specific problem (useful once every two years!), working out who qualifies for the middle final with the new qualification rules. Theory is to pull the results from the liveresults api, do the calculation and upload them to a webpage somewhere.

Tuesday Apr 16 #

10 AM

O-training 1:11:51 intensity: (2:33 @0) + (38:03 @1) + (4:34 @2) + (15:16 @3) + (11:25 @4) 10.49 km (6:51 / km) +327m 5:56 / km
ahr:139 max:169 spiked:22/26c shoes: Inov8 X-talon 212

O-Intz on Baring Head


Bit of a topper up session. Got a not too hilly map that Conor did some training on a few weeks ago with some o-intervals. Felt quite good on the warm up but was still a bit heavy on the intervals. Also lacking a bit of confidence on some of the steeper, rocky, gorsey downhills although that did improve as I went on. Pretty good oing, felt a little rusty at times but was able to go through the process and stay concentrated. Biggest issues were in the circle on 5 (misread the control feature) & 16 (attackpoint was too big an area). 17 I started in the wrong place slightly which messed it up a bit. Last one was tough, pretty long and that runnable open at the end was far from it.

Takeaways for the weekend, the 3 c's: concentration, confidence & compass

Monday Apr 15 #

Note

Got a bit tired last week but think I did pretty well and got in all the intended training with the desired intensities. After a nice block, a bit easier at the start of this week before NZ champs at the weekend and a week of oing next week.

Monday - AM x-trainer, PM climbing (no run to/from)
Tuesday - O-intervals (baring head)
Wednesday - rest
Thursday - Fly to Christchurch early, will fnd somewhere to run: 40 mins easy + strides
Friday - AM 15min BBA, PM Sprint
Saturday - Long
Sunday - AM Middle, PM very short sprint relay

Rock Climbing 1:00:00 [1]

In Fergs again. on the greens for a lot of it. Got the overhang blue I couldn't get last week and a few other nice ones. Felt better than last week, good fun.
10 AM

X-Trainer 45:23 intensity: (5:17 @0) + (40:05 @1) + (1 @3) 7.03 km (6:27 / km)
ahr:124 max:142

Down to the gym for some x-trainer. Grand.

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