Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 30 days ending Sep 30, 2007:

activity	#	time	miles		km		+m
Orienteering	8	10:28:05	9.76		15.7		2256
Running	5	5:56:00	21.62		34.8		1403
Other	5	5:37:00
Mt Biking	2	2:07:00	15.84	(7.5/h)	25.5	(12.0/h)	655
Rd Cycling	2	1:00:00
Gym	1	31:00
Total	21	25:39:05	47.22		76.0		4314

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Sunday Sep 30, 2007 #

Orienteering (ACT Long) 1:03:55 [4] *** +260m
ahr:165 max:190 shoes: Inov8 RocLite 305

Boring looking map, did first 5 controls halfassed then 3 short ones at race pace, then skipped up to 12 for next short section of 5 controls at race pace, then cruised back via last 4.

Saturday Sep 29, 2007 #

Event: Oceania Champs Carnival

Orienteering (Oceania Crap) 30:00 [3] *** +170m
ahr:152 max:193 shoes: Inov8 RocLite 305

Warm up training event on some poorly mapped area south of Canberra. Did a couple of hills hardish

Thursday Sep 27, 2007 #

Rd Cycling warm up/down (Wind Trainer) 20:00 [2]
ahr:137 max:156 shoes: Specilized MtBike Shoes

On wind trainer between getting all assignments done a week in advance, what a ....

Rd Cycling intervals (Wind Trainer) 15:00 [5]
ahr:166 max:187 shoes: Specilized MtBike Shoes

5 times 2 min ints with 1 min easy on wind trainer. Talk about sweaty ummm. Felling pretty good

Wednesday Sep 26, 2007 #

Note

Social functions again keeping me from my training, dam is hard being popular

Tuesday Sep 25, 2007 #

Running warm up/down 24:00 [3] 3.8 km (6:19 / km) +49m 5:56 / km
ahr:149 max:178 shoes: Asics Kayano XIII

Warm up and cool down for intervals. Up to soccer fields and round and round them a few times

Running intervals 14:00 [5] 3.6 km (3:53 / km) +31m 3:44 / km
ahr:178 max:187 shoes: Asics Kayano XIII

Intervals round and round the embankment around the mini soccer field. Did 30, 60, 90, 120, 120, 90, 60, 30 sec on all with 30 sec easy. Mostly trying to stride out. Had a bit of a rise on one side which was a bit tougher when I changed direction.

Monday Sep 24, 2007 #

Mt Biking 1:04:00 [3] 10.5 km (9.8 kph) +390m
ahr:150 max:191 shoes: Specilized MtBike Shoes

Ride at Gardens with Marquita and Rob, watched Rob have the slowest ever crash then rode up all of the Landels track. Then we did what sounded like the loop going to be used for the Auck Mt Bike event, with a couple of little added loops, shit thats going to be a tough race.

Sunday Sep 23, 2007 #

Orienteering 2:26:00 [3] **** +430m
ahr:151 max:187 shoes: Inov8 Mudclaw 330

Went and did some training on the Auck Champs maps and controls from last weekend. Myself, Neil, Nick and Tom all went round together with the usual banter and discussion about routes, mapping, girls etc

Did a couple of sprints in the awesome bit from middle, one had a major stack on sharp drop, it hurt a bit.

Good fun even if I was still feeling slightly hungover from thursday

ps Jamie there is nothing wrong with 9, you just suck

C • nothing at all 2

Saturday Sep 22, 2007 #

Running 1:11:00 [3] 10.5 km (6:46 / km) +205m 6:10 / km
ahr:152 max:186 shoes: Asics Kayano XIII

Another run from flat due to day being fucked up. Wasn't too bad basically went straight to the furthest point of last run and then carried on around behind the "Albany City" then down to Oteha Valley Rd, found what I thought was a hidden hippy commune, with some awesome bush tracks that I never knew existed, turns out its a artist retreat where they can get away from the stress of having to draw pictures. Looks quite good on google earth might have to investigate seeing if they will allow the artist in me to get away by running around there.

Friday Sep 21, 2007 #

Note

Paying the price for partying with the rich and famous and Clem, mainly because of Clem

Wednesday Sep 19, 2007 #

Other (Squash) 52:00 [4]
ahr:158 max:181 shoes: Asics Rocket

Squash with Andrew, good battle today both were playing well, game score 4-3 to me.

Tuesday Sep 18, 2007 #

Running 35:30 [3] 5.2 km (6:50 / km) +108m 6:11 / km
ahr:149 max:179 shoes: Asics Kayano XIII

Exploring run round flat before and after strides, about time I checked out if anywhere to run from here, just as I thought - no. Almost got lost, then found the soccer fields close to flat, did some strides there...

Running intervals (Strides) 2:30 [4] 0.7 km (3:34 / km)
ahr:167 max:177 shoes: Asics Kayano XIII

5 x 30 sec strides on soccer fields, about 140m each, concentrating on relaxing and really striding out.

Legs didn't feel so flash this morning

Monday Sep 17, 2007 #

Note
(rest day)

Legs feeling surprising good after yesterday, although they look like they have been smashed to death with a baseball bat.

Ran out of time for training, was going to do an easy spin

Sunday Sep 16, 2007 #

Orienteering race (Auck Long Champs) 1:38:30 [5] **** 10.2 km (9:39 / km) +468m 7:51 / km
ahr:178 max:191 shoes: Inov8 Mudclaw 340

Auckland Long Champs, parts in Native, nice block either side of mushroom rd and also the crap vague whose game area. Bit slow on first couple as I was struggling to tell what was up and down (cut the fucken lines) Went well through the native and most parts before map change. Had lots of issues with shoe laces not wanting to stay done up no matter what knotted I tied. Going alright for first few after map change, then once through coast went into the most shittest mapped part of woodhill (almost same control site as OY a couple of months ago) lost about 4 mins on 27 and went past 28 as I started to tire big time. Really struggled from there to finish lots of walking up hills. Bloody tough day.

Neil was impressive

Saturday Sep 15, 2007 #

Event: Auckland Championships

Orienteering race (Auck Middle Champs) 36:40 [5] **** 5.5 km (6:40 / km) +167m 5:47 / km
ahr:188 max:200 shoes: Inov8 Mudclaw 330

Auckland Middle Champs on awesome area. Stuffed up 3 when stopped oing and was off and short, was off on a couple of bearings later as well. Loved the middle section in the real technical bit.

Other (Tennis) 1:17:00 [2]
ahr:146 max:186 shoes: Asics Kayano XI

Tennis with Jamie and Neil, couple of single vs double games, first me and Neil on Jamie then me on Jamie and Neil, Aced Jamie twice haha

Thursday Sep 13, 2007 #

Orienteering (fartlek) 56:00 [3] **** +185m
ahr:147 max:179 shoes: Inov8 Mudclaw 330

Orienteering fartlek on Celebre. Good to do some oing and training in the daylight but didn't seem to read the map much, the leader always seemed to go the speed I wanted which was good.

Wednesday Sep 12, 2007 #

Mt Biking 1:03:00 [3] 15.0 km (14.3 kph) +265m
ahr:145 max:176 shoes: Specilized MtBike Shoes

Lunch time cruise at bike park. Didn't feel to good, achilles really tight in morning, and right knee was sore biking at start, got better as warmed up a bit but not too impressed. Got half decent sleep last night which should help feel better

Monday Sep 10, 2007 #

Note
(rest day)

Pretty shattered, felt like need a day doing nothing physical esp since I had 2 tests and some major project work to get done.

Sunday Sep 9, 2007 #

Running 1:31:00 [4] +330m
ahr:166 max:192 shoes: Asics Kayano XIII

Group run on National Squad weekend. From Craters of the Moon with biggish group, split after 35 mins and was Me, Ross, Bryn, Mike, Darren, Jamie and Piret. I was getting smashed, in massive struggsville. Fuck all sleep and sickness must be to blame as I had nothing.

Saturday Sep 8, 2007 #

Note
(sick)

National Squad Training/Get together weekend in Taupo. Had a major case of not too solid stool last night and bit scared to move at all today. Felt drained and lacked any energy to do anything. Squad meeting wasn't anywhere near as bad as I thought it would be.

Friday Sep 7, 2007 #

Other (Squash) 1:01:00 [4]
ahr:151 max:183 shoes: Asics Rocket

Squash with Andrew, bit tired and slow off the mark today, basically got smashed as Andrew was playing bloody well.

Thursday Sep 6, 2007 #

Note

Made NZ under groups for Oers in NZ, dont know exactly what groups do but I was procrastinating and it took up time, go join NZers (Community - Groups)

C • Huh? 1

Running long (Night Run) 1:58:00 [3] 11.0 km (10:44 / km) +680m 8:12 / km
ahr:148 max:198 shoes: Adidas SuperNova Trail

Night run from water works in Waitaks with Tim, Neil and Karyn, not necessarily in that order. From waterworks, up to scenic drive, up scenic drive then down some track Neil had never been on to cascades and golf course, up some other track Neil had never been on and loop sort of round to Dam, then up road to scenic drive (a lot longer than anticipated for the sprint off) then down bloody rough track with awesome view over city to finish. Thought someone was breaking into our cars but it was just a bunch of boys toking it up.

Best part was the Hawaiian burger and scoop chips and 4 chicken nuggets and can drink for only $6 thats right $6, bargain!

Wednesday Sep 5, 2007 #

Rd Cycling warm up/down (Wind Trainer) 10:00 [2]
ahr:125 max:177 shoes: Specilized MtBike Shoes

5 min warm up and 5 min cool down. Wasn't feeling flash and knee a little bit sore with pressure, couldn't really make up my mind about what to do and just end up doing ....

Rd Cycling tempo (Wind Trainer) 15:00 [4]
ahr:158 max:177 shoes: Specilized MtBike Shoes

Up tempo, holding a steady effort, feeling weird

Tuesday Sep 4, 2007 #

Other (Squash) 45:00 [4]
ahr:155 max:183 shoes: Asics Rocket

Squash with Sam, he won the first game, then it was all downhill for him from then on. Wasn't hitting the ball well, neither was Sam at stages but every now and again bloody hell. Would be a good battle if we both play a bit more.

Monday Sep 3, 2007 #

Gym 31:00 [1]
ahr:111 max:136 shoes: Asics Rocket

Felt bit jaded, legs bit heavy and couldn't really be bothered doing much, bit of a warm up, stretch and some core.

Sunday Sep 2, 2007 #

Orienteering (Coaching) 28:00 [2] **** +35m
ahr:130 max:169 shoes: Inov8 RocLite 305

Coaching on compass exercise which was not really a compass exercise rather get everyone lost in the low vis on the smallest features possible.

Orienteering (Coaching) 43:00 [3] **** +153m
ahr:147 max:178 shoes: Inov8 RocLite 305

Windows exercise, waiting at start after first control not there, then cruised through looking to pick up people in trouble, was way too hard not many people did the whole thing and I passed a lot in the low vis without seeing them, nailed all the controls myself tho which was good.

C • Too hard? 4

Orienteering (Control Collecting) 43:00 [3] **** +85m
ahr:147 max:177 shoes: Inov8 RocLite 305

Collected control with Dave backwards on windows exercise, spent a bit of time looking for one in the low vis, ended up following some footprint back into the control

Other (Tennis) 1:42:00 [3]
ahr:148 max:183 shoes: Asics Kayano XI

Tennis with Garden and then Neil. Was running round quite a bit with Garden, and was stuffed once Neil turned up, good day

Saturday Sep 1, 2007 #

Orienteering (Coaching) 53:00 [2] *** +169m
ahr:135 max:179 shoes: Inov8 RocLite 305

First exercise at coaching weekend, really stop start (watch as well) because of coaching

Orienteering (Coaching) 18:00 [3] *** +129m
ahr:147 max:168 shoes: Inov8 RocLite 305

2nd exercise at coaching weekend, did some coaching at start then cruised through checking people without too much stopping

Orienteering (Coaching) 12:00 [3] +5m
ahr:151 max:179 shoes: Inov8 RocLite 305

Jogging to start of 3rd exercise, and a little cruise in forest checking people

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