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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Running (road)6 3:32:42 22.46(9:28) 36.15(5:53) 64829.1
  Orienteering4 2:10:11 11.9(10:56) 19.15(6:48) 26920 /54c37%59.9
  Running (off-road)3 1:37:00 8.9(10:54) 14.33(6:46) 45612.3
  Rock Climbing1 31:523.2
  Total10 7:51:45 43.26 69.63 137320 /54c37%104.6
  [1-5]10 7:24:30

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Sunday Jun 2 #

9 AM

Running (road) 17:41 intensity: (2:12 @0) + (13:44 @1) + (39 @2) + (1:06 @3) 2.92 km (6:03 / km) +6m 6:00 / km
ahr:121 max:161 shoes: 2019 Inov8 X-talon 212

Warm up along the river until I found a bush to stop in. Then back again. Trying out putting in a bit of a longer effort than just strides, did like 300m, maybe needs to be more like 500. Drills and strides then back in the car park and felt pretty good to go.

Orienteering race 13:29 intensity: (16 @2) + (4:31 @3) + (7:12 @4) + (1:30 @5) **** 3.32 km (4:04 / km)
ahr:161 max:174 25c shoes: 2019 Inov8 X-talon 212

QB Day 2 - sprint 1 - 15th

Started quick. First control didn't have SI Air turned on which was a nightmare when it was supposed to be. All controls were punched like normal after that even though some had Air on. Pretty good feeling through the first part and got most of the routes I think. Few micro things. 7->8 was a timed out road crossing then.
Other side of the road I didn't have such good flow but was still ok. Few corners and turns I maybe could have been more agressive on. Timed out again 17->18
Last bit was fairly intense then, lots of turning and was really starting to struggle with accelerating out of controls and turns. Not many places to make mistakes though and think it went ok. Just not super fast.

Running (road) 14:27 intensity: (13 @0) + (14:13 @1) + (1 @3) 2.35 km (6:09 / km)
ahr:113 max:125 shoes: 2019 Inov8 X-talon 212

Big group cool down the other direction along the river.
1 PM

Running (road) 12:15 intensity: (1:04 @0) + (10:59 @1) + (11 @2) + (1 @3) 1.75 km (6:59 / km) +8m 6:50 / km
ahr:121 max:149 shoes: 2019 Inov8 X-talon 212

Start happened a bit earlier than I expected so I had a bit shorter to warm up than I thought. Legs were heavy, which was fair enough but felt like I got moving ok with a few strides and longer leg openers. Had to go into the start pen 5 mins after first 2nd leg runner cam back so there was quite a bit of waiting around in there that I didn't log.

Orienteering race 11:55 intensity: (57 @1) + (4 @2) + (1:04 @3) + (8:32 @4) + (1:18 @5) **** 2.64 km (4:31 / km) +34m 4:14 / km
ahr:164 max:173 shoes: 2019 Inov8 X-talon 212

QB day 2 - Sprint Relay - team 7th? (Amelia, Conor, Me, Ellie)

Amelia had a sweet run, then Conor hung on to come back with still plenty of people around. I went out with one guy about 5s in front and another maybe 5s back.

Tried to close the gap early to 1, unforked and I did that a bit, then 2/3 was forked, though quite evenly but I lost a bit while the other 2 guys had the other fork. We were all quite close still until 7 which was in the foresty bit, then post 8 there was a hill and they got a gap. Could still seem them towards 9 but only flashes really and by the spectator I was solo really.
Missed the best route to 11 and was surprised to see Matt only just leaving the far loop as I entered (~2 mins). There was some dodgy mapping here as well and I missed the olive green gap costing maybe a further 10s so I was a bit back now. Could still see them but then had the long forking to 14 and had dropped back to a new group of 3. Front guy knocked the si box off 15 into the hedge so me and Tane had to manual punch. Straight up race with Tane from there and he managed to just stay ahead into the finish.
Handed over to Ellie and she did pretty well for us to take 2nd regional team (with the PineStars and BushRangers not counting)

Pretty fun race. Short and sweet. Nice to be in the thick of it.

Running (road) 8:13 intensity: (35 @0) + (7:37 @1) + (1 @3) 1.34 km (6:08 / km) +10m 5:56 / km
ahr:114 max:126 shoes: 2019 Inov8 X-talon 212

Token cool down after watching a fairly exciting conclusion to the relay. Legs feeling fairly tired alright. Went up to what looked like a nice playing field but it was actually soggy and bumpy so wasn't that pleasant.

Saturday Jun 1 #

11 AM

Running (off-road) 13:20 intensity: (26 @0) + (11:24 @1) + (1:28 @2) + (2 @3) 2.04 km (6:32 / km) +15m 6:18 / km
ahr:130 max:153 shoes: 2019 Inov8 X-talon 212

Warm up over to the start. Bit flustered and short on time after bad traffic and a detour on the way up in the morning. Shouldn't really have been but wasn't as organised as I thought I was. Then it turned out I had read my start time incorrectly and I was then 2 mins late for my start. Started at the next available slot with Aaron Prince didn't show up but it didn't help my flusteredness.

Orienteering 1:16:09 intensity: (7 @0) + (14 @1) + (53 @2) + (12:59 @3) + (58:11 @4) + (3:45 @5) **** 10.35 km (7:22 / km) +218m 6:39 / km
ahr:165 max:174 spiked:20/29c shoes: 2019 Inov8 X-talon 212

QB Day 1 - Multiday distance - 11th


Started flustered due to late start, even though I calmed down a decent bit in the start boxes, going through my routine. It wasn't totally gone from my mind though and then the ground was quite a bit scrappier than I had expected it would be so I was thinking more on the running quickly and agressively than orienteering to the first one. Came over the hill and knew I was right of it bit didn't do anything and took an extra loop around before finding it.
Everything was kind of mixed after that. I'd have great feeling and flow for a bit (2->6, 9->17, 20->23), then my legs would feel tired and I'd make some silly decision (7, 18, 24, 26). Was with Simon Uppill from 20->24 and could handle that pace I thought but collapsed then after 24 so couldn't actually it would seem.

Really not happy with this. Thought I was in a better place physically but I really suffered in the quite physical terrain. I tried to push through and at times I would be grand but I couldn't sustain that and orienteering at a high level for long periods. Terrain work needed.
1 PM

Running (off-road) 14:54 intensity: (47 @0) + (14:06 @1) + (1 @3) 2.31 km (6:28 / km) +20m 6:11 / km
ahr:123 max:135 shoes: 2019 Inov8 X-talon 212

Back over to the start with Jonny to collect his thermal.
3 PM

Orienteering 28:38 intensity: (7:55 @0) + (13:16 @1) + (3:48 @2) + (2:55 @3) + (43 @4) + (1 @5) ** 2.84 km (10:05 / km) +17m 9:47 / km
ahr:124 max:171 shoes: 2019 Inov8 X-talon 212

Control collecting. Fairly tired legs didn't feel like going super quickly through the forest.

Friday May 31 #

10 AM

Running (road) 47:46 intensity: (4:56 @0) + (40:18 @1) + (2:17 @2) + (15 @3) 7.79 km (6:08 / km) +143m 5:37 / km
ahr:123 max:153 shoes: New Balance 880-V7

Around Karori on the roads with a map in hand. Just taking it easy, making sure the legs are awake for the weekend. Did a short little effort in the park and then 6 strides up the driveway once home.

Wednesday May 29 #

10 AM

Running (road) 1:04:05 intensity: (53 @0) + (38:28 @1) + (3:32 @2) + (7:06 @3) + (14:06 @4) 12.03 km (5:20 / km) +259m 4:49 / km
ahr:141 max:170 shoes: 2019 Inov8 X-talon 212

Easy down to Makara bike park then up Koru for a tempo. Mostly got a free run at it but did meet some bikers that I had to pass out at one point. Much better incline for doing a tempo and could get the legs moving. Felt like I was doing good work anyway. Then back home the straightest way.

Tuesday May 28 #

11 AM

Running (off-road) 1:08:46 intensity: (1:21 @0) + (46:55 @1) + (15:55 @2) + (3:51 @3) + (44 @4) 9.98 km (6:53 / km) +421m 5:41 / km
ahr:135 max:163 shoes: 2019 Inov8 X-talon 212

A common loop, but in the opposite direction. Down to Otari-Wilton first. It started raining just as I started which was kinda nice, haven't run in the rain in ages. Then a big climb up through the flax clearing to the skyline and along to Johnson hill before down home. Moving well enough, definitely felt tougher this way with the climb being all in one go. 6x strides on the drive to finish up.

Monday May 27 #

9 AM

Note

Bit of an easier week because it's needed and with a bit of competition coming up to do some fine tuning on technique.

Monday - run to & from + climbing
Tuesday - easy hour
Wednesday - 1hr inc. 20min tempo
Thursday - rest
Friday - easy 40 mins
Saturday - QB day 1 - multiday distance (+ control collecting)
Sunday - QB day 2 - 2x sprints (+pm control collecting)
Monday - QB day 3 - middle distance
4 PM

Running (road) 23:00 intensity: (6:27 @0) + (16:30 @1) + (3 @3) 3.97 km (5:48 / km) +55m 5:25 / km
ahr:114 max:137 shoes: New Balance 880-V7

Down to climbing. A bit late leaving and then took a slightly weird route but it avoided some of the climb in a nice way and increased the amount through the gardens.

Rock Climbing 31:52 intensity: (31:51 @1) + (1 @3)
ahr:89 max:141

Climbing at Ferg's. All new problems this week which was nice.
Got some sweet problems, including a yellow where I tall personed the start but was still a tricky finish real high up in the corner. Some more nice things to get done next week. Wore the HRM out of curiosity. Spiked when I fell off with a lot of forward tumble momentum.
7 PM

Running (road) 25:15 intensity: (19 @0) + (23:57 @1) + (57 @2) + (2 @3) 3.99 km (6:19 / km) +168m 5:14 / km
ahr:131 max:152 shoes: New Balance 880-V7

Back up the hill via the main road. Feeling nice and cruisy.

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