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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: immy

In the 7 days ending Apr 6, 2012:

activity # timemileskm+m
  Orienteering4 2:50:33 13.42(12:43) 21.59(7:54) 50
  Road cycling4 2:01:40 32.19(3:47) 51.8(2:21) 362
  Cross trainer1 1:10:00
  Aqua jogging1 1:00:00
  Gym1 45:00
  Running3 35:00 2.49 4.0
  Total11 8:22:13 48.09 77.39 412

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Friday Apr 6, 2012 #

3 PM

Orienteering race 17:31 [5] 2.6 km (6:44 / km)
shoes: inov8 X-talon 212s 26/02/12

Nationals sprint!! I have been looking forward to nationals for aages, so was a little nervous and over-excited before the race... had to resort to cleaning my room this morning to calm down. We were in the quarantine area for over an hour before starting which was kind of boring, and basically everyone just picked faults in the warm up map ;)

Anyway, about the race itself... I actually don't think it went that well! Was on the wrong side of the green patch for 1 and dithered around there for a bit, and then was very slow and confused for 18-19 (as most people were). But I guess the main thing was that I didn't feel on top of things - I kept hesitating before practically every control, or stopping and having to look around corners trying to find controls. And I was terrible at planning ahead, really couldn't do much of it at all. It was a very technical map and so difficult to read while running. Route choices were the other thing - I didn't feel like I had any time to choose the best one, so I just chose anything that seemed reasonable! Don't think that's the best way to do it...

I could really tell that it has been a while since I've run this hard... suffered a bit after the long road legs. Despite everything, I'm happy with the result though :)

Woah, just had a look at winsplits and the mistake at number 1 was a lot bigger than I thought - about 30s! Shocking. Lucky I didn't think too much about it and just got on with the course.

Map

Running warm up/down 15:00 [1]

Warming up on the warm up map and then some jogging in the finish quarantine area - boring!

Wednesday Apr 4, 2012 #

4 PM

Aqua jogging warm up/down 30:00 [2]

Had to do some training today for peace of mind, despite having very little time. I was at that stage where you have so much nervous energy that you have to burn some of it off before you can concentrate on your work anyway. So I did aqua jogging. Warmed up for about 10, did intervals then warmed down for 10 minutes.

Aqua jogging intervals 30:00 [4]

2 x (6 x 2:30) with 30s recoveries and 2 minutes between sets. I felt good warming up, and then good during the intervals, but I wasn't as fast as I have been... I haven't done so much aqua jogging lately so maybe I'm going backwards?! A bit faster and stronger towards the end though.

I think I need to keep doing this at least 2-3x a week if I want to maintain a good level of aqua jogging fitness... though whether this is important for anything or not, I have no idea.

Tuesday Apr 3, 2012 #

6 AM

Road cycling 26:50 [2] 12.5 km (2:09 / km) +105m 2:04 / km

Sick of getting up early - come on long weekend!

No flat tyres at least though, but really must get that back one replaced soon.
7 AM

Cross trainer (subthreshold) 1:10:00 [4]

30 minutes on the incline cross trainer and 40 on the regular one. I felt so much stronger today on the incline cross trainer! Especially compared to last Wednesday... Finally it's having an effect I think :) This doesn't mean it was easy though. Kept my heart rate around 170 - if it goes too much over then the urge to quit becomes a bit too overwhelming.

I have calluses/blisters on my palms now from the incline cross trainer :/ Don't know whether to be happy or depressed about this.
7 PM

Road cycling 34:00 [2] 13.4 km (2:32 / km) +67m 2:29 / km

What a day. Had plenty of lab work to do myself as it was, then we received a brain and so I was helping with that... it's totally amazing that we are given these brains but also sad because it means someone must have just died... well anyway, then I was really behind in all my work and was also slow today because I had 2 new protocols for some of my experiments, so wasn't as confident with these. I had hoped to work on my essay some time today as well... no such luck. Eventually escaped some time after 6 having done what really needed to be done and left the rest.

Argh and then had to ride home in the wind, which was extremely slow. I feel like if I can survive the next few days I will enjoy nationals, but I may not survive in fact...

Monday Apr 2, 2012 #

7 AM

Road cycling 29:50 [2] 13.4 km (2:14 / km) +123m 2:08 / km

Nice cycle with dad this morning.
Highlights - not too much wind, feeling good :)
Lowlights - nearly being pushed off the road by a bus...
5 PM

Gym 45:00 [1]

Proprioception and core with Mike and Gene, and a brief warm up on the bike beforehand. Quite a decent core session actually; enjoyed it :)

Managed to restrain myself and not go aqua jogging as well.
6 PM

Road cycling 31:00 [2] 12.5 km (2:29 / km) +67m 2:25 / km

Cycling happily along Mission Bay, the next thing I notice is bump bump bump... uh oh, flat tyre again :( The culprit was a massive piece of glass blatantly still stuck in the tyre. Changed the tube and continued on, but I am always a bit cautious after this...

That's it, I'm getting a new back tyre for real this time!

Sunday Apr 1, 2012 #

10 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 X-talon 212s 26/02/12

Really brief warm up and down for today's event.

Orienteering 53:00 [4] 7.6 km (6:58 / km)
shoes: inov8 X-talon 212s 26/02/12

Red 1 "long" course at High Dam Rd map in Woodhill. Urgh it wasn't the best... made mistakes on 1, 2, 9, and 12 - it was the same thing each time, not knowing how far along a broad feature I was. Number 2 was the worst, knew I was on the hillside but just hadn't gone far enough to find the erosion gully the control was in. Wasted a number of minutes on these mistakes, no good. There were times where I didn't aim off and I should have - that may have been part of the problem.

Nice map though as you can run quite fast, and I was surprisingly tired afterwards. So I didn't go out on a second course as I had planned to... there is such a thing as burning yourself out I believe :) and I don't want to do that just before Nationals. Quit while you're still enjoying it and keen for more!

This is also the start of my tapering - really glad to be able to back off with the training over the next few days as I haven't had an easy week in a while.

Saturday Mar 31, 2012 #

10 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 X-talon 212s 26/02/12

Brief warm ups for both exercises, didn't warm down though; I was slack.

Orienteering 48:44 [3] 5.4 km (9:01 / km) +20m 8:52 / km
shoes: inov8 X-talon 212s 26/02/12

Middle training set by Duncan at Rimmer Rd. I like this map as I don't have to run 15 minutes to get there, and there's no 15 minute uphill slog at the end :) I was hoping it wouldn't be too much in the felled part but guess what, it was pretty much entirely in that part of the forest. Well, it's good physical toughness training for Waioneke at least.

This first part of the training was 2 loops, A and B, and we went in pairs with one person running A first and the other B - I was with Kate. After finishing the first loop we continued straight on to the second without a break. So I guess the idea was to try to be faster than your partner and to simulate a bit of race pressure as you would often see your partner out there.

I did loop B first and stuffed up the first control totally - was quite put off by all the logs on the ground and so didn't go the direction I should have... then ran too far as everything seemed quite vague and I couldn't pick out the features I was looking for. Then next few were ok, but then I was rather puzzled by number 6 - I'm still not sure I found it. I know I was approximately in the right place, but the depression was a couple of contours on the map, and I just couldn't see anything of that size on the ground... Ran around and confirmed my position but still wasn't sure about the depression.

Loop A was quite good, I enjoyed it more - maybe because I was getting into the map by then. Didn't really mess up but my lines through the terrain were not very direct at all...
11 AM

Orienteering 51:18 [3] 5.99 km (8:34 / km) +30m 8:21 / km
shoes: inov8 X-talon 212s 26/02/12

Second part of the training. This was again mostly in the felled area... sigh. Started off really well and was stopping briefly at each control to take a bearing and plan routes (my goal for this session). But then I somehow made an epic mistake to number 7 :( I ended up going about 45 degrees in the wrong direction around the wrong hill... I had gone quite far by the time I realised so it would have been about a 5minute mistake or possibly more :( I knew something was not quite right as I was going along but was in denial about it I guess... This is again another example of why I need to use my compass more often, not just at the beginning of a leg.

Well after that disaster things went surprisingly well and I managed to put it behind me. Made a small error at 14 but mostly the others were ok. I felt slow in the felled part but then as soon as I was in the open forest for the last few controls I was running strongly again. So I guess that's good, but maybe it means I should have tried to push a bit more?

Hopefully I have got some of these mistakes out of my system now and won't make them again next weekend!!

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