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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Feb 12, 2012:

activity # timemileskm+m
  Orienteering9 6:50:33 31.16(13:10) 50.15(8:11) 889107 /142c75%
  Running5 1:33:00 6.31(14:44) 10.16(9:09) 168
  Total9 8:23:33 37.47(13:26) 60.31(8:21) 1057107 /142c75%

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MoTuWeThFrSaSu

Sunday Feb 12, 2012 #

Note

Sprint The Bay maps are up

DOMA!

Saturday Feb 11, 2012 #

11 AM

Running 4:00 intensity: (3:35 @1) + (25 @2) 0.38 km (10:32 / km) +1m 10:27 / km
ahr:117 max:133 shoes: Adidas SNova Riot 2

Short Warm Up. Wanganui.

Orienteering 44:00 intensity: (2:45 @1) + (2:03 @2) + (24:27 @3) + (13:24 @4) + (1:21 @5) *** 6.41 km (6:52 / km) +19m 6:46 / km
ahr:163 max:190 spiked:17/20c shoes: Adidas SNova Riot 2

Relay Training on Jailhouse Dunes. Wanganui. Course: Relay 4.3 km
Taking it easy at start as first run without tape on knee, picked it up a bit in last loop, knee was really good


Relay Training (2012-02-11)

Running 10:00 intensity: (46 @1) + (9:14 @2) 1.36 km (7:21 / km) +11m 7:04 / km
ahr:137 max:147 shoes: Adidas SNova Riot 2

Cool Down Back to Car. Wanganui.

Friday Feb 10, 2012 #

12 PM

Orienteering 50:00 intensity: (8:28 @1) + (16:31 @2) + (18:32 @3) + (6:29 @4) **** 7.69 km (6:30 / km) +34m 6:22 / km
ahr:148 max:181 spiked:17/20c shoes: Adidas SNova Riot 2

Exercise on Harakeke. Wanganui.
3 loops in nice stuff


Control Picking (2012-02-10)

2 PM

Orienteering intervals 1:04:00 intensity: (21:47 @1) + (11:12 @2) + (6:01 @3) + (8:22 @4) + (16:38 @5) **** 8.22 km (7:47 / km) +27m 7:40 / km
ahr:151 max:195 spiked:20/21c shoes: Inov8 Oroc 280

My Czech Relay, Good Fun. Wanganui.


Czech Relay (2012-02-10)


Running 8:00 intensity: (2:00 @1) + (4:13 @2) + (1:47 @3) 0.78 km (10:15 / km) +3m 10:04 / km
ahr:141 max:163 shoes: Inov8 Oroc 280

Cool Down. Wanganui.

Thursday Feb 9, 2012 #

6 PM

Orienteering 53:00 intensity: (19:25 @1) + (20:19 @2) + (12:42 @3) + (34 @4) *** 5.41 km (9:48 / km) +48m 9:23 / km
ahr:136 max:174 8c shoes: Adidas SNova Riot 2

Easy Run Run with Duncan and Toby. Wanganui.
Plus some green bashing


Jog Around (2012-02-09)

Wednesday Feb 8, 2012 #

10 AM

Orienteering 54:00 intensity: (24:29 @1) + (12:00 @2) + (15:20 @3) + (2:11 @4) *** 5.13 km (10:32 / km) +232m 8:35 / km
ahr:130 max:180 7c shoes: Adidas SNova Riot 2

Long Leg Route Choices with Duncan. Hawkes Bay.


Route Choice (2012-02-08)


2 PM

Running 13:00 intensity: (1:50 @1) + (6:42 @2) + (4:28 @3) 1.87 km (6:57 / km) +46m 6:12 / km
ahr:142 max:161 shoes: VJ Supra

Warm Up. Hawkes Bay.

Orienteering (O Hill Intervals) 29:00 intensity: (9:54 @1) + (7:39 @2) + (3:12 @3) + (5:22 @4) + (2:53 @5) *** 3.39 km (8:33 / km) +97m 7:29 / km
ahr:145 max:186 spiked:11/12c shoes: VJ Supra

O Hill Intervals. Hawkes Bay.


O Hill Intervals (2012-02-08)


Running 13:00 intensity: (3:33 @1) + (8:48 @2) + (39 @3) 1.74 km (7:28 / km) +20m 7:04 / km
ahr:136 max:152 shoes: VJ Supra

Cool Down. Hawkes Bay.

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

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