Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Apr 5, 2009:

activity	#	time	miles	km	+m
Orienteering	4	5:32:00	5.03	8.1	807	12 /	19c	63%
Mt Biking	1	1:33:00			610
Rd Cycling	1	35:00
Total	6	7:40:00	5.03	8.1	1417	12 /	19c	63%

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Sunday Apr 5, 2009 #

Orienteering (Control Put Out) 40:00 [2] *** +25m
ahr:138 max:163 shoes: Inov8 RocLite 305 v.blue

Putting out the last controls for event at Muriwai as Claire was sick

Orienteering tempo 12:30 [4] **** +21m
ahr:170 max:186 spiked:3/7c shoes: Inov8 RocLite 305 v.blue

First Training exercise at Stags Roar, control picking, bit scrappy in the circles but finally starting to read map again at speed and picking contours, good

C • climb 4

Orienteering 15:30 [3] **** +34m
ahr:163 max:178 spiked:4/4c shoes: Inov8 RocLite 305 v.blue

Long legs, skipped first one and just cruised through the forest in prep for the big race off.

Orienteering race 17:00 [5] **** +22m
ahr:180 max:197 spiked:5/8c shoes: Inov8 RocLite 305 v.blue

Race simulation, mass start, quite funny for the first few when Stu hadn't got the toilet paper out yet, felt a bit slow, plenty more speed to come out of my legs yet. Good fun

Saturday Apr 4, 2009 #

Orienteering 48:00 [3] **** +190m
ahr:148 max:178 shoes: Inov8 RocLite 305 v.blue

Training at Weiti, started off well and with focus, lost it after 1 and never got it back, bit green in places, did the first few slopes alright tho before walking back

Friday Apr 3, 2009 #

Orienteering (Control Put Out) 1:59:00 [2] **** +360m
ahr:128 max:177 shoes: Inov8 RocLite 305 v.blue

Putting out controls at Muriwai, not what I want to do, how the hell did this happen

Thursday Apr 2, 2009 #

Rd Cycling warm up/down 20:00 [2]
ahr:132 max:147 shoes: Specilized Allez 06

Such an awesome day, so I got out the road bike and chucked it on the wind trainer, 15 min warm up, 5 cool down....

Rd Cycling intervals 15:00 [4]
ahr:163 max:184 shoes: Specilized Allez 06

Wanted a day off the running, did 2 mins on 1 min off, as fast as I could turn my legs over, ave cadence about 120 maxing out at 143.

Sweating like a Tane taking his 3rd before Nationals

Wednesday Apr 1, 2009 #

Orienteering tempo (Secret) 1:20:00 [4] **** 8.1 km (9:53 / km) +155m 9:01 / km
ahr:163 max:188 shoes: Inov8 Mudclaw 340

Secret training with Neil, was awesome had some patchs where trying to understand the map but generally pretty ok, starting to come right for Nash Girls - you're dead Tane

Tuesday Mar 31, 2009 #

Mt Biking 1:33:00 [3] +610m
ahr:155 max:192 shoes: Giant Anthem X1 - 2009

At bike park byself, went through stages of feeling quite shit and bloody awesome, the later normally when I got my HR up and was pushing. Went right out the back to python, best track at the moment as everything is so dry and sandy, also went hard up the avanti hill, 6:22, gota be a pb, increased the effort and HR all the way up felt really good, hopefully the carts back on the rails.

Monday Mar 30, 2009 #

Note

Physio today, more strenuous work on my shins, really tender after and with my belief of non-training after this sort of stuff I lazed about practising my Indian blocking shots with my air bat.

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