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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Feb 7, 2012:

activity # timemileskm+m
  Orienteering7 3:10:09 19.56(9:43) 31.48(6:02) 484127 /150c84%
  Running6 2:44:00 10.76(15:15) 17.31(9:28) 115
  Total7 5:54:09 30.32(11:41) 48.79(7:16) 599127 /150c84%

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WeThFrSaSuMoTu

Tuesday Feb 7, 2012 #

2 PM

Orienteering 21:00 intensity: (9:53 @1) + (4:38 @2) + (6:29 @3) *** 2.04 km (10:18 / km) +72m 8:45 / km
ahr:126 max:167 shoes: VJ Supra

Warm Up Plus Jeans Coaching Exercises. Hawkes Bay.

Orienteering 58:00 intensity: (24:37 @1) + (18:18 @2) + (15:05 @3) *** 5.02 km (11:33 / km) +287m 8:59 / km
ahr:134 max:169 7c shoes: VJ Supra

Downhills Legs Plus Contouring Leg. Hawkes Bay.
Knee getting a bit sore


Downhill Training (2012-02-07)

Monday Feb 6, 2012 #

9 AM

Running 21:00 intensity: (15:06 @1) + (5:00 @2) + (54 @3) 1.62 km (12:58 / km) +85m 10:16 / km
ahr:115 max:153 shoes: Inov8-Mudclaw 330(liquidation)

Warm Up. Hawkes Bay.
Big struggle, guts were not right

Orienteering race 21:02 intensity: (10 @1) + (52 @2) + (9:38 @3) + (10:21 @4) + (1 @5) *** 2.83 km (7:26 / km) +70m 6:37 / km
ahr:167 max:182 spiked:14/17c shoes: Inov8-Mudclaw 330(liquidation)

STB Race 5. Hawkes Bay. Course: Middle 2.0 km 110 m
Took it a bit easy because of knee, wasn't sore just didn't want to stuff it up on the hard ups and downs


Sprint The Bay - Race 5 (2012-02-06)

2 PM

Running 17:00 intensity: (10:22 @1) + (4:32 @2) + (2:06 @3) 1.65 km (10:18 / km) +0m 10:18 / km
ahr:127 max:161 shoes: Nike Lunar Glide Plus 2

Warm Up. Hawkes Bay.
No cool down this morning, ment this was rough

Orienteering race 16:31 intensity: (12 @2) + (8 @3) + (6:55 @4) + (9:16 @5) *** 4.01 km (4:07 / km) +5m 4:06 / km
ahr:182 max:198 spiked:28/30c shoes: Nike Lunar Glide Plus 2

STB Race 6. Hawkes Bay. Course: Sprint 3.1 km 10 m
Again just slow to get going


Sprint The Bay - Race 6 - Part 1 (2012-02-06)



Sprint The Bay - Race 6 - Part 2 (2012-02-06)

Running 7:00 intensity: (4:25 @1) + (2:35 @2) 0.76 km (9:13 / km) +2m 9:05 / km
ahr:127 max:140 shoes: Nike Lunar Glide Plus 2

Cool Down. Hawkes Bay.
Poor attempt, only because I should do

Sunday Feb 5, 2012 #

9 AM

Running 14:00 intensity: (9:34 @1) + (4:26 @2) 1.67 km (8:23 / km)
ahr:120 max:145 shoes: Nike Lunar Glide Plus 2

Warm Up. Hawkes Bay.

Orienteering race 17:46 intensity: (12 @1) + (9 @2) + (41 @3) + (9:28 @4) + (7:16 @5) ** 4.35 km (4:05 / km)
ahr:179 max:188 spiked:25/27c shoes: Nike Lunar Glide Plus 2

STB Race 3. Hawkes Bay. Course: Sprint 2.9 km

Took ages to get going


Sprint The Bay - Race 3 (2012-02-05)


Running 14:00 intensity: (1:39 @1) + (10:43 @2) + (1:38 @3) 1.94 km (7:13 / km)
ahr:139 max:160 shoes: Nike Lunar Glide Plus 2

Cool Down. Hawkes Bay.
With Muzza and Ev
5 PM

Running 12:00 intensity: (6:40 @1) + (3:53 @2) + (1:27 @3) 1.45 km (8:17 / km) +0m 8:16 / km
ahr:128 max:156 shoes: Nike Lunar Glide Plus 2

Warm Up. Hawkes Bay.

Orienteering race 19:13 intensity: (8 @1) + (4 @2) + (1:16 @3) + (15:43 @4) + (2:02 @5) ** 4.71 km (4:05 / km) +2m 4:04 / km
ahr:178 max:189 spiked:22/25c shoes: Nike Lunar Glide Plus 2

STB Race 4. Hawkes Bay. Course: Sprint 3.1 km
This race just hurt, lost time early, running right past 4 twice without seeing it, and Ev was on me from then, altho did pass him about 5 times during the race...but then he saved me when I almost skipped 23


Sprint The Bay - Race 4 - Part 1 (2012-02-05)



Sprint The Bay - Race 4 - Part 2 (2012-02-05)


Running 12:00 intensity: (6:21 @1) + (5:39 @2) 1.5 km (8:00 / km)
ahr:129 max:142 shoes: Nike Lunar Glide Plus 2

Cool Down. Hawkes Bay.

Saturday Feb 4, 2012 #

Event: Sprint the Bay
 
11 AM

Running 20:00 intensity: (6:43 @1) + (9:51 @2) + (3:26 @3) 1.95 km (10:15 / km) +16m 9:51 / km
ahr:136 max:166 shoes: Inov8 Mudclaw 330

Warm Up. Hawkes Bay.

Orienteering race 19:05 intensity: (5 @2) + (10 @3) + (3:07 @4) + (15:43 @5) *** 4.08 km (4:41 / km) +46m 4:26 / km
ahr:186 max:194 spiked:16/21c shoes: Inov8-Mudclaw 330(liquidation)

STB Race 1. Hawkes Bay. Course: Sprint 2.8 km 90 m
Mass start


Sprint The Bay - Race 1 (2012-02-04)

Running 16:00 intensity: (7:47 @1) + (7:52 @2) + (21 @3) 1.51 km (10:36 / km) +3m 10:29 / km
ahr:127 max:152 shoes: Nike Lunar Glide Plus 2

Cool Down. Hawkes Bay.
5 PM

Running 15:00 intensity: (4:34 @1) + (5:13 @2) + (5:02 @3) + (11 @4) 1.7 km (8:49 / km) +8m 8:38 / km
ahr:140 max:174 shoes: Nike Lunar Glide Plus 2

Warm Up. Hawkes Bay.

Orienteering race 17:32 intensity: (10 @2) + (20 @3) + (42 @4) + (16:20 @5) ** 4.44 km (3:57 / km) +3m 3:56 / km
ahr:186 max:198 spiked:22/23c shoes: Nike Lunar Glide Plus 2

STB Race 2. Hawkes Bay. Course: Sprint 3.2 km 15 m


Sprint The Bay - Race 2 (2012-02-04)


Running 16:00 intensity: (10:54 @1) + (5:06 @2) 1.56 km (10:15 / km) +0m 10:15 / km
ahr:121 max:140 shoes: Nike Lunar Glide Plus 2

Cool Down. Hawkes Bay.

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