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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Jun 6, 2011:

activity # timemileskm+m
  Orienteering4 4:01:09 25.33(9:31) 40.76(5:55) 19365 /91c71%
  Running4 1:32:00 8.3(11:05) 13.36(6:53) 149
  Squash1 53:00
  Rd Cycling1 30:00 7.61(15.2/h) 12.25(24.5/h)
  Gym1 25:00
  Total8 7:21:09 41.24 66.37 34265 /91c71%

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Monday Jun 6, 2011 #

11 AM

Running warm up/down 13:00 intensity: (8:56 @1) + (4:04 @2) 1.32 km (9:51 / km)
ahr:122 max:141 shoes: Inov8 Oroc 280

Warm Up Trying to get Achilles Moving. Woodhill.

Very slow warm up to see if I could run due to Achilles, they were tight, but not too bad once I got moving

Orienteering race (Multi-Day) 48:30 intensity: (12 @1) + (10 @2) + (5:14 @3) + (34:59 @4) + (7:55 @5) *** 8.76 km (5:32 / km) +59m 5:21 / km
ahr:176 max:190 spiked:17/20c shoes: Inov8 Oroc 280

Queens B'day Day 3. Woodhill. Course: 7.6 km
Achilles sore to start but didn't notice much

Last day, wasn't sure how far I would get before my achilles decided it was enough and I'd be walking. Started fairly conservatively, and was reading just enough to know what I was doing in the vague stuff, stopped and checked where I was on the track before 5, used a newer compass today which seemed much better. On the way to 6 I started navigating to 10, before realising and correcting only to not read where the control feature was, thought the gully would be in the bottom of the re-entrant, did a bit of re-locating before clicking as to where it was (so not actually reading the map properly to figure it out) from there things were pretty straight forward and my achilles was playing nice, got a bit confused going into 11, which was also a bit of distraction from Jamie, Jamie and Gene. Got to 13 as Thomas Easton was coming into it at the opposite direction, knew there was a longish vague bit before some detail and didn't want him just following me into the detail so put my foot down, managed to nail 14 and 15 and then tried to keep up the slight intensity to the finish, getting the rest cleanly. Much better finish to the weekend, still lost over 3 mins tho, and still not reading everything I should be, but at least my achilles were semi ok today and I can now blame my old compass for some stuff from day 1 and 2. HR was lower today as well which shows I wasn't pushing that hard.

Sunday Jun 5, 2011 #

11 AM

Running warm up/down 13:00 intensity: (5:50 @1) + (5:30 @2) + (1:40 @3) 1.35 km (9:38 / km) +12m 9:13 / km
ahr:131 max:159 shoes: Inov8 Oroc 280

Warm up. Woodhill.

Orienteering race 1:21:33 intensity: (1:08 @1) + (8:30 @2) + (31:23 @3) + (39:10 @4) + (1:22 @5) **** 11.58 km (7:03 / km) +78m 6:49 / km
ahr:166 max:185 spiked:11/16c shoes: Inov8 Oroc 280

Queen B'day Day2. Woodhill. Course: Long 8.8 km
Long, some dodgy controls/mapping plus walked a section, took a massive stack and broke watch

Another shocker of a day, changed down as Achilles were sore and didn't want to really stuff them. Got the first couple alright and passed Addison at 2, then the wheels fell off, hit the road half way through 3rd leg, I stopped to check the direction with my compass, to be sure, and it lined up with the main road, ok more left than I thought, look left could see the felled through the trees, ok, look behind, slight rise so couldn't see the intersection, ok run up road, running along looking at map and compass but feeling things weren't right as couldn't see an intersection coming up plus a bend in the road went the wrong way, stopped again to check map and compass, still lined up with main road, shook everything angerly and watched the needle move about and change to line up with side road = FUCKEN HELL, had to run back, and then catch back up to Addison who was waddling along ahead on the main road. Going into 3, read most things (first time for the weekend) and got to the hill the control was ment to be on, but couldn't see the control, didn't want to waste time in the green shit so went back out to the clearing/track, and along that to re-locate on the ridge, along the ridge to the hill top at end, and in, finding the control down in a very green re-entrant way off the hill, Addison right with me again me again also complaining about the control. Going to 4, thought I was in the right place, over the ridge, into a massive white re-entrant, umm, then to the edge of that where there were 2 massive open hills, ok so the control should be directly south-east, where there is nothing but a massive white re-entrant, no hills, run back to the ridge, ok I am in the right place, by now there are about 6 people all running around in circles in the re-entrant including Simon, do something similar and stumble on the control more directly south of the massive open hills. Pretty fucked off by now, and pass Simon again on way to 5 where neither of us did it very well, before the long leg where I just ticked off the massive slopes to know where I was. Leaving 7 I took a massive stack in the felled shit, cut up my hand, winded myself, broke my watch and my compass went flying, lay there for a minute to recover before walk/jogging the rest of the way to 8, 9 and 10 as achilles were starting to feel like snapping. During this time Allan Janes had started to follow me and stopped when ever I stopped and walked when ever I walked, which is fucken annoying. Picked up the pace a little bit to more of a run through the last loop, as it was slightly interesting. Not all that happy again in the finish and achilles really sore. And my fucken compass, its going in the bin, as lining it up with another it is 15-20 degrees off and sticks (no it is not a northern hemisphere)

Saturday Jun 4, 2011 #

11 AM

Running warm up/down 5:00 intensity: (56 @1) + (1:10 @2) + (2:54 @3) 0.59 km (8:28 / km) +0m 8:29 / km
ahr:143 max:161 shoes: Inov8 Oroc 280

Warm Up. Woodhill.

Orienteering race 1:33:05 intensity: (7 @1) + (5 @2) + (4:29 @3) + (35:37 @4) + (52:47 @5) *** 16.85 km (5:31 / km) +40m 5:28 / km
ahr:182 max:192 spiked:14/30c shoes: Inov8 Oroc 280

Queens B'day Day 1. Woodhill. Course: Long 14.1 km 250 m
Useless, and died

Had a absolute muppet of a race, dont think I ever managed to read what was on the map, and still dont know how I actually made it round the course, plus my direction was all over the show, which is surprising given how most of the course was at orange level at best. Got turned around inside the Bermuda Triangle again on the way to 3 (something always happens to me in that section of the map) Saw Duncan leaving 4, but stuffed up 5, saw him leaving 5 as I was coming into it, but then never saw him again as I stuffed 6 as well. Another massive direction failure going to 9, got really confused about 12, 18 should show how much attention I was paying to my routes, and Karl passed me right before the control, was behind him to 19 and 20 then he ran away, before passing me again on the long leg after the spectator... not so good Karl. Never saw the road on 28. Finished getting slower and slower, and sorer and sorer as my achilles and hip-flexors were killing me, also finished in a pretty foul mood after my physical and technical performance and the shit they tried to serve up as an elite course.
4 PM

Orienteering race 18:01 intensity: (9 @2) + (9 @3) + (4:48 @4) + (12:55 @5) **** 3.57 km (5:03 / km) +15m 4:56 / km
ahr:183 max:190 spiked:23/25c shoes: Nike Lunar Glide

Sprint at Massey. Albany. Course: Sprint 2.8 km 10 m
Wet and slippery, fell a couple of times

Friday Jun 3, 2011 #

6 PM

Rd Cycling (Wind Trainer) 30:00 intensity: (6:03 @1) + (15:11 @2) + (8:06 @3) + (40 @4) 12.25 km (24.5 kph)
ahr:142 max:181 shoes: Specialized Allez 2011

High Cadence Session before Weekend. Home.
Power track created for Minoura - mag-500 / 850 2 by Trainer Power plugin v1.1.3

Thursday Jun 2, 2011 #

(rest day)

Rest day before the weekend, (trying a rest 2 days out and some easy stuff the day before to see how my legs feel first up on Sat)

Also went to the pub afterwork

Wednesday Jun 1, 2011 #

7 AM

Squash 53:00 intensity: (1:54 @1) + (11:08 @2) + (29:17 @3) + (9:43 @4) + (58 @5)
ahr:159 max:185 shoes: Asics Rocket

Squash with Andrew. YMCA.

Tuesday May 31, 2011 #

3 PM

Gym 25:00 [1]

Pilates One on One. Forest Hill Physio.
She tried to work my ass towards end, it hurt
5 PM

Running 22:00 intensity: (3:45 @1) + (7:38 @2) + (8:18 @3) + (2:19 @4) 3.22 km (6:50 / km) +37m 6:27 / km
ahr:144 max:178 shoes: Adidas SNova Glide 2

From Work to Hill Intervals at Uni. Albany.

Running intervals 25:00 intensity: (18 @1) + (7:31 @2) + (6:17 @3) + (1:44 @4) + (9:10 @5) 4.63 km (5:24 / km) +85m 4:57 / km
ahr:166 max:197 shoes: Adidas SNova Glide 2

Hill Intervals at Uni then Some Sprints at Albany Senior High School. Albany.
5 x 90 sec hills
4 x 100m on 30sec rotation

Running 14:00 intensity: (1:18 @2) + (11:38 @3) + (57 @4) + (7 @5) 2.25 km (6:13 / km) +15m 6:01 / km
ahr:163 max:189 shoes: Adidas SNova Glide 2

From ASHS back to Work. Albany.

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