Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MattR

In the 28 days ending Feb 28, 2010:

	activity	#	time	miles	km	+m
	running	15	11:52:52	79.68	128.24	1779
	Orienteering	5	3:40:45	12.05	19.4	565	20 /	27c	74%
	Total	18	15:33:37	91.74	147.64	2344	20 /	27c	74%
averages - sleep:9 weight:145lbs

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Sunday Feb 28, 2010 #

Orienteering 1:18:50 [3] *** 11.1 km (7:06 / km) +300m 6:15 / km
shoes: Mizuno

Mt Ross

Friday Feb 26, 2010 #

7 AM

running intervals 26:00 [4] 5.7 km (4:34 / km) +50m 4:22 / km
shoes: Mizuno

7x2 minutes with 2 minutes rest in between.

running warm up/down 28:00 [2] 5.0 km (5:36 / km)
shoes: Mizuno

Wednesday Feb 24, 2010 #

6 PM

running warm up/down 40:00 [2] 7.0 km (5:43 / km) +50m 5:31 / km
shoes: Mizuno

Ran from Uni to event (4km) then ran home (3km). Was a bit of an effort running with a bag full of school books.

Orienteering race 21:00 [3] *** 2.0 km (10:30 / km)
shoes: Mizuno

Was a bit tired from running there so felt quite tired running. Orienteering wasn't great either.

Tuesday Feb 23, 2010 #

running warm up/down 18:00 [2] 3.3 km (5:27 / km) +50m 5:04 / km
slept:8.5 shoes: Mizuno

Grass track was out of use so ran around Ross creek, 8 x 30s sprints with about 2-3 minutes jogging in between.

running intervals (short) 26:00 [4] 4.4 km (5:55 / km) +80m 5:25 / km
shoes: Mizuno

Grass track was out so did 8X30s intervals around Ross Creek with 2-3 minutes jogging in between

Sunday Feb 21, 2010 #

11 AM

running long 1:40:00 [3] 18.3 km (5:28 / km) +250m 5:07 / km
slept:9.5 shoes: Mizuno

Ran through Ross creek up Leith Valley to Sullivan's dam and back. Tried beating a MTB rider up Leith Vally, not that he was aware of it though. He had me on the flat sections due to the mechanical advantage of the wheel and his gears but I pulled back some distance on the steeper sections as he struggled to haul 15kg of metal and rubber up the hill. However, 2/3 of the way up he stopped and turned around back down the hill, dam him.http://www.mapmyrun.com/route/nz/dunedin/324126671...

Friday Feb 19, 2010 #

7 AM

running 55:00 [3] 10.0 km (5:30 / km) +225m 4:57 / km
slept:9.0 weight:145lbs shoes: Mizuno

Ran with Riki, was good to run with somebody else as it kept me slacking off on the pace especially on the hills.

Wednesday Feb 17, 2010 #

7 AM

Orienteering (planning) 1:00:00 [1]
shoes: Mizuno

Went and checked the control sites for Town Belt North course

5 PM

Orienteering race 26:43 [4] *** 2.9 km (9:13 / km) +130m 7:32 / km
spiked:11/13c shoes: Mizuno

lost about a 1 minute on control 1, area was poorly mapped with many other depressions near by and went to far in. Rest of course was fine except on control 6 lost about 1 min, tried to cut off part of the track except stuffed it up and went too early and hit a fence then ran past control.

running warm up/down 20:00 [2]
shoes: Mizuno

Monday Feb 15, 2010 #

7 AM

running 19:41 [5] 5.0 km (3:56 / km)
shoes: Mizuno

5km time trial (grass track)- Once again want out too hard and paid for it in the latter laps. However, still reduced my time from previous time:
4/12/2009 - 21:21
18/1/2010- 20:14
Laps were:
82,93,95,96,95,98,97,96,96,99,100,94,38

running warm up/down 15:00 [2] 2.7 km (5:33 / km) +43m 5:09 / km
shoes: Mizuno

Friday Feb 12, 2010 #

running hills 1:30:00 [3] 16.8 km (5:21 / km) +320m 4:53 / km
shoes: Mizuno

From flat down to Leith valley through Ross creek down into Leith Valley again and up to where the road crosses over the motorway. http://www.mapmyrun.com/route/nz/dunedin/702126594...

Wednesday Feb 10, 2010 #

5 PM

Orienteering race 34:12 [4] *** 3.4 km (10:04 / km) +135m 8:24 / km
spiked:9/14c shoes: Mizuno

Event was at Logan Park, I got too excited at the start and sprinted off and didn't read my map well enough and stuffed up the first 5 controls, which just happened to be the hardest. Lost 3-5 minutes on control 4 when I went well pass the control, I relocated and found it very quick but should of done so a lot earlier. Lost about 30s on 1-3,5. After them I was fine for the rest of the course although these controls were not very difficult. Should of been able to do the course in about 25 minutes. I felt good running and strong on the hills although probably was running too fast to navigate properly at the start. I think I might have to get some O shoes as my trail shoes just weren't given me the grip I needed on the slopes although not quite sure what type to get?

Tuesday Feb 9, 2010 #

3 PM

running 42:00 [3] 8.4 km (5:00 / km) +50m 4:51 / km
shoes: Mizuno

Once again I got running diarrhea and stomach cramps during my run so had to cut the run short again which was real annoying. Not sure what caused it this time as had lunch about 2 and a half hours earlier. http://www.mapmyrun.com/route/nz/dunedin/544126568...

C • ???? 2

Sunday Feb 7, 2010 #

running intervals (aprints) 10:11 [4] 2.4 km (4:15 / km)
shoes: Mizuno

6x200m sprinting (~37s) with 200m jogging in between. I planned on doing about 10-12 reps but was far too tired after 6. First time I have done such short distance intervals so wasn't totally sure how to go about it. .Next time I will have to make the jog in between longer so I can recover more in between and thus do a sufficient number of reps.

8 PM

running warm up/down 18:00 [4] 3.0 km (6:00 / km) +30m 5:43 / km
shoes: Mizuno

Friday Feb 5, 2010 #

3 PM

running warm up/down 30:00 [2] 5.2 km (5:46 / km) +110m 5:13 / km
shoes: Mizuno

running intervals 26:00 [4] 6.0 km (4:20 / km) +50m 4:10 / km
shoes: Mizuno

Intervals 7X2min with 2 minute jogging in between.

Thursday Feb 4, 2010 #

3 PM

running hills 1:15:00 [3] 13.4 km (5:36 / km) +300m 5:02 / km
shoes: Mizuno

Ran through Ross creek down into Leith valley then went up Nichols creek for the for the first time. Ran to the waterfall and then a bit further up the hill. Nichols creek area was real cool, will definitely have to have a better look around that area. http://www.mapmyrun.com/route/nz/dunedin/456126526...

Wednesday Feb 3, 2010 #

running 30:00 [3] 6.0 km (5:00 / km) +71m 4:43 / km
shoes: Mizuno

Was 15 minutes into the run and then everything turned to shit, almost literally. I got the sudden strong urge to go number 2s so turned around and struggled home for a very long 15 minutes. I was trying out my new camel pack so maybe the sloshing of the water got to me although was more likely due to eating too soon before my run.

Monday Feb 1, 2010 #

running tempo 29:00 [4] 5.64 km (5:09 / km) +100m 4:43 / km
shoes: Mizuno

After a few days off with a sore quad this run went well although the speed was a lot slower than I thought I was running.

running warm up/down 15:00 [2]
shoes: Mizuno

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