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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Nov 18, 2012:

activity # timemileskm+m
  Orienteering5 4:25:57 24.94(10:40) 40.14(6:38) 27556 /175c32%
  Running7 3:54:00 22.89(10:13) 36.83(6:21) 405
  Total7 8:19:57 47.83(10:27) 76.97(6:30) 68056 /175c32%

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MoTuWeThFrSaSu

Sunday Nov 18, 2012 #

10 AM

Running 9:00 intensity: (1:32 @1) + (2:05 @2) + (5:23 @3) 1.26 km (7:09 / km)
ahr:146 max:160 shoes: Inov-8 Mudclaw 330 (yellow)

Puting out Finish. Woodhill.

Orienteering race 31:53 intensity: (14 @1) + (6 @2) + (1:56 @3) + (27:34 @4) + (2:03 @5) *** 4.34 km (7:21 / km) +29m 7:06 / km
ahr:177 max:185 spiked:16/19c shoes: Inov-8 Mudclaw 330 (yellow)

Prologue. Woodhill. Course: Middle 3.4 km
Got sand blasted


WC Simulation Prologue (2012-11-18)

Running 4:00 intensity: (20 @1) + (3:40 @2) 0.63 km (6:21 / km) +2m 6:16 / km
ahr:137 max:148 shoes: Inov-8 Mudclaw 330 (yellow)

Running Back. Woodhill.

Running 15:00 intensity: (5:32 @1) + (9:28 @2) 2.09 km (7:11 / km) +3m 7:08 / km
ahr:134 max:150 shoes: Inov-8 Mudclaw 330 (yellow)

Running to Start and Finish. Woodhill.

Orienteering race 28:17 intensity: (10 @1) + (9 @2) + (1:29 @3) + (15:53 @4) + (10:36 @5) *** 4.29 km (6:36 / km) +8m 6:32 / km
ahr:179 max:189 spiked:19/20c shoes: Inov-8 Mudclaw 330 (yellow)

Chasing Start. Woodhill. Course: Middle 3.9 km
Ran out of puff


WC Simulaion Chasing Start (2012-11-18)

Running 11:00 intensity: (1:34 @1) + (8:08 @2) + (1:18 @3) 1.57 km (7:00 / km) +5m 6:54 / km
ahr:141 max:153 shoes: Inov-8 Mudclaw 330 (yellow)

Running Back. Woodhill.

Saturday Nov 17, 2012 #

10 AM

Running 24:00 intensity: (2:00 @1) + (1:57 @2) + (18:09 @3) + (1:54 @4) 4.02 km (5:58 / km) +8m 5:55 / km
ahr:156 max:176 shoes: Inov-8 Mudclaw 330 (yellow)

Run In. Woodhill.

Orienteering 1:23:00 intensity: (7:07 @1) + (10:32 @2) + (22:52 @3) + (22:12 @4) + (20:17 @5) *** 11.41 km (7:16 / km) +45m 7:08 / km
ahr:165 max:193 51c shoes: Inov-8 Mudclaw 330 (yellow)

Matt Techniques Training. Woodhill.
Fuck yeah


Matts Middle Techniques (2012-11-17)

Running 15:00 intensity: (22 @1) + (3:42 @2) + (10:02 @3) + (54 @4) 2.1 km (7:09 / km) +89m 5:54 / km
ahr:157 max:173 shoes: Inov-8 Mudclaw 330 (yellow)

Run (walk) Out. Woodhill.
3 PM

Running 5:00 intensity: (1:07 @1) + (2:16 @2) + (1:37 @3) 0.73 km (6:51 / km) +8m 6:29 / km
ahr:142 max:161 shoes: Nike Lunar Glide Plus 2

War Up to Start. Auckland.

Orienteering 18:29 intensity: (11 @1) + (11 @2) + (1:19 @3) + (15:58 @4) + (50 @5) *** 3.85 km (4:48 / km) +13m 4:43 / km
ahr:175 max:185 32c shoes: Nike Lunar Glide Plus 2

Massey Uni Sprint Training. Auckland. Course: Sprint
Good

Orienteering 20:03 intensity: (12 @1) + (46 @2) + (13:24 @3) + (5:41 @4) ** 3.66 km (5:29 / km) +2m 5:28 / km
ahr:165 max:180 19c shoes: Nike Lunar Glide Plus 2

Western Springs Sprint Training. Auckland. Course: Sprint
Just tempo pace

Friday Nov 16, 2012 #

5 PM

Running 17:00 intensity: (3:32 @1) + (10:38 @2) + (2:50 @3) 2.93 km (5:48 / km) +45m 5:23 / km
ahr:141 max:163 shoes: Adidas SNova Riot 4 (orange)

Easy Jog In. Woodhill.

Orienteering 46:00 intensity: (17:44 @1) + (14:46 @2) + (13:06 @3) + (24 @4) **** 4.8 km (9:35 / km) +97m 8:42 / km
ahr:137 max:171 12c shoes: Inov-8 Mudclaw 330 (yellow)

AOTC Training Weekend Part 1. Woodhill. Course: Middle
Went in early and put out toilet paper for some controls, wanted a slightly easier session and in daylight. Felt ok but struggled with a couple of controls - couldn't find a feature for 8


AOTC TW Friday Night (2012-11-16)

Thursday Nov 15, 2012 #

5 PM

Note
(rest day)

Went and got a massage, bloody good and bloody painful all at the same time

Wednesday Nov 14, 2012 #

6 PM

Running 28:00 intensity: (3:51 @1) + (10:37 @2) + (13:32 @3) 4.55 km (6:09 / km) +97m 5:34 / km
ahr:148 max:170 shoes: Adidas SNova Riot 4 (orange)

Riverhead with Matt. Riverhead.

Running intervals 15:00 intensity: (7 @1) + (23 @2) + (5:25 @3) + (4:12 @4) + (4:53 @5) 2.63 km (5:42 / km) +45m 5:15 / km
ahr:173 max:191 shoes: Adidas SNova Riot 4 (orange)

Hill Sprints with Matt. Riverhead.
30 sec hill sprints with 1 min recovery down. Hurt like hell

Running 27:00 intensity: (31 @1) + (13:58 @2) + (12:31 @3) 3.92 km (6:53 / km) +50m 6:28 / km
ahr:150 max:168 shoes: Adidas SNova Riot 4 (orange)

Riverhead with Matt. Riverhead.
Feeling pretty poked

Tuesday Nov 13, 2012 #

6 PM

Running 15:00 intensity: (32 @1) + (11:26 @2) + (3:02 @3) 2.68 km (5:36 / km) +17m 5:25 / km
ahr:145 max:153 shoes: Nike Lunar Glide Plus 2

Warm Up. Auckland.
With Matt

Orienteering race 38:15 intensity: (16 @1) + (54 @2) + (3:46 @3) + (25:53 @4) + (7:26 @5) ** 7.79 km (4:55 / km) +82m 4:40 / km
ahr:176 max:190 spiked:21/22c shoes: Nike Lunar Glide Plus 2

Summer Series Western Springs. Auckland. Course: 7.6 km
Hammies tight


SS Western Springs (2012-11-13)

Running 11:00 intensity: (33 @1) + (10:27 @2) 1.49 km (7:23 / km) +12m 7:06 / km
ahr:137 max:147 shoes: Nike Lunar Glide Plus 2

Warm Down. Auckland.
With Matt

Running 10:00 intensity: (1:01 @1) + (7:54 @2) + (1:05 @3) 1.44 km (6:57 / km) +7m 6:47 / km
ahr:141 max:154 shoes: Nike Lunar Glide Plus 2

Bonus Warm Down. Auckland.
With Matt, Gene and Toby

Monday Nov 12, 2012 #

6 PM

Running 28:00 intensity: (2:34 @1) + (21:38 @2) + (3:48 @3) 4.79 km (5:51 / km) +18m 5:44 / km
ahr:141 max:160 shoes: Adidas SNova Glide 3

Easy Jog. Riverhead.
Feeling a little worse for wear

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