Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending May 10, 2009:

activity	#	time	miles	km	+m
Orienteering	1	2:11:36	4.72	7.6	650	21 /	24c	87%
Running	3	1:58:00	5.97	9.6	570
Mt Biking	1	1:28:00			450
Other	1	1:00:00
Rd Cycling	2	1:00:00
Gym	2	44:00
Total	7	8:21:36	10.69	17.2	1670	21 /	24c	87%

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Sunday May 10, 2009 #

Running warm up/down 6:00 [2] +60m
ahr:153 max:162 shoes: Inov8 RocLite 305 v.blue

Warm up, up the hill to the start, trying to shake out any hangover from Tan and Clems wedding

Orienteering race (OY) 1:31:36 [4] **** 7.6 km (12:03 / km) +445m 9:19 / km
ahr:162 max:184 spiked:21/24c (injured) shoes: Inov8 RocLite 305 v.blue

OY on Pulpit Rock. Ribs still a major problem, couldn't run hard as I couldn't take in deep enough breaths to sustain it. Messed up #2 big time, must have gone with-in 10 m of it a couple of times before bailing, tried split bagging #5, hurt rips, also got a stick in the eye through the rough shit to #15, slowed me down a bit as I could only see out of one eye for a while, still pretty sore. All in all a tough day out

Orienteering (Control Collection) 40:00 [2] *** +205m
ahr:140 max:174 shoes: Inov8 RocLite 305 v.blue

Control collecting, started in average weather, half way through a hail storm and southerly hit, right before I had to wind up about 200m of tape, bloody hard work. Couldn't feel hands when I got back from carrying everything, and was bloody cold, almost like running in the South Island, and who wants to do that, struggled to carry stuff a bit because of ribs

Saturday May 9, 2009 #

Running 54:00 [3] +245m
ahr:153 max:182 (injured) shoes: Adidas SuperNova Trail

Run at Okura with Tim. Luckily it was Tims first run in a while as I couldn't move properly after last night, sore hips, hip flexors, sides of knees and badly bruised ribs. The rips meant I couldn't take in any deep breaths. Pretty cruise pace

Friday May 8, 2009 #

Note
(rest day)

Resting, and by that I mean preparing myself for tonights World Orienteering Broom Ball Championships. Just dont know if Brent is the raging hot favourite or not

Other (Broom Ball) 1:00:00 [2]
shoes: Adidas SuperNova Trail

Yeah, I'd say I was the winner

Thursday May 7, 2009 #

Rd Cycling tempo (efforts) 40:00 [3]
ahr:147 max:165 shoes: Specilized Allez 06

On wind trainer. Stayed at work a little bit longer than hoped, plus legs felt like a day off running impact (the bruise from the fence was really sore today), and with it being dark and cold and raining and then forgetting about a meeting, I jumped on the wind trainer and tried to do as close as possible to my planned session. Did 10 min warm up then 2 x 10 min efforts in a harder gear at a lower cadence with controlled effort, with 5 min easy in between and 5 min cool down.

Wednesday May 6, 2009 #

Gym 26:00 [2]
ahr:137 max:180 shoes: Asics Rocket

Gym in morning at work before starting work. Did 10 min warm up on rowing machine, then a core session, some exercises felt quite hard today.

Mt Biking 1:28:00 [3] +450m
ahr:151 max:190 shoes: Giant Anthem X1 - 2009

Nite ride with Tom, and sort of Neil (he was further out the back door than Brent was in relation to expected results at Nationals). Did basically the same loop as last week except came back along the road due to Neil pulling the old Aiden line "I'm about to" but meaning sickness. Was feeling good, but a couple of times Tom took off I couldn't hold on, his handling is so much betterer. Was actually quite a nice night, had a couple of little spits of rain but never got wet, and was a lot warmer than what Albany was when I left and had packed every jacket I own as it was pissing down all day and freezing.

Tuesday May 5, 2009 #

Running 34:00 [3] 4.9 km (6:56 / km) +105m 6:16 / km
ahr:151 max:172 shoes: Nike Air Zoom Triax+11

Running, 11 warm up to estate, 10 min between sets and 13 min cooling down back home. Feeling good, but getting cold and dark

Running intervals (Hills) 24:00 [4] 4.7 km (5:06 / km) +160m 4:22 / km
ahr:174 max:196 shoes: Nike Air Zoom Triax+11

Hill reps at the estate (same as last week). Did 2 sets of 5 with a 10 min jog in between. Felt pretty good on the first set, running well with times being - 60, 63, 63, 63, 62. On second set felt strong as and was pulling legs through nicely and really getting a good stride on, times were - 61, 60, 59, 58, 57. Pretty stoaked with that, felt like the same effort as I was getting pumped by the times and the way I was feeling, apart from the last which really started to hurt and my stride was trying to Aiden up, but managed to push through it and hold good form.

Awesome session, haven't done/been able to do something like this for years.

Monday May 4, 2009 #

Rd Cycling warm up/down (wind trainer) 20:00 [2]
ahr:135 max:147 shoes: Specilized Allez 06

Warm up on wind trainer, bloody cold weather

Gym 18:00 [2]
ahr:105 max:135 shoes: Asics Rocket

Some core and strength work, easy day today.

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