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Training Log Archive: Nieuwy

In the 7 days ending Apr 20, 2017:

activity # timemileskm+m
  Orienteering6 6:41:15 28.38(14:08) 45.68(8:47) 866
  Walking1 5:30:00 13.11(25:10) 21.1(15:38) 804
  Running1 20:00
  Total7 12:31:15 41.5 66.78 1670

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Thursday Apr 20, 2017 #

9 AM

Orienteering race 20:46 [4] 4.29 km (4:50 / km)
ahr:172 max:187 shoes: Asics Gel Sonoma 2

Sprint in Rotorua

Knee was very stiff and sore this morning but good enough to run. A bit sore trying to warm up.

Once I started I forgot about it a bit, but it did slow me down slightly. Realised I was still going fast when the first km came up as 4:20. Overshot 6 slightly to lose 10-15 secs there and took the wrong track to 7 to lose about the same again. No real mistakes after that just a bit slow. Bruce went past quite quickly, but didn't get away as quick.

Wednesday Apr 19, 2017 #

11 AM

Orienteering race 1:17:33 [4] 8.74 km (8:52 / km) +110m 8:21 / km
shoes: Asics Gel Sonoma 2

Middle/long at Rotorua

Running late for the start and just made it in time. Legs a bit tired from yesterday. Didn't realise that the contours were 2.5m and was a bit put off by it. Too far right on 1 and went way too low losing a couple of mins. Not too bad for the rest of the southern loop, just slow in the forest. A couple of misses in the last loop but not much time lost.

Jumped over a log just before the last control and bumped my knee as I went over which really hurt. Limped to the finish. After getting changed my knee could hardly bend and it is quite sore. Not sure about running tomorrow.

Tuesday Apr 18, 2017 #

9 AM

Walking 5:30:00 [3] 21.1 km (15:38 / km) +804m 13:08 / km
shoes: Asics Gel Cumulus 18

Tongariro crossing walk.

Very scenic

Monday Apr 17, 2017 #

10 AM

Orienteering race 1:11:47 [3] 6.5 km (11:03 / km) +202m 9:34 / km
shoes: Asics Gel Sonoma 2

Oceania Middle

This is one of the most spectacular maps I have ever run on. Very steep with Limestone rocks and cliffs everywhere.

With it so wet and steep I was worried about slipping because I don't have spikes. It turned out the mud made it even worse and I was slipping everywhere. Found it really hard to go down the steep grassy hills. Walked a lot if it just being careful.

Navigation was mostly ok just a little bit off here and there. Really fun and I would like to go back when it is dry.

Sunday Apr 16, 2017 #

10 AM

Orienteering race 44:38 [4] 6.4 km (6:58 / km) +81m 6:34 / km
ahr:165 max:182 shoes: Asics Gel Sonoma 2

Oceania Relays at Woodhill

Didn't enter for this because I wanted a rest day after the long. Steve and Ben asked me at the sprint if I wanted to make a team with them in 35's and I said I would.

I went out first abd was slightly off on 1 but then ok until 18 just before the spectator. The clearing in the saddle was covered by the circle, so I had trouble working out where I was. About 1 1/2 to 2 mins lost. A bit disapointed about that.

Ended up 6th after first leg but only 2 1/2 mins from 2nd and 4 from 1st. Steve had a good run and kept the team in 6th and Ben did well too and only got passed by Bruce to finish up 7th.

Saturday Apr 15, 2017 #

10 AM

Orienteering race 2:46:00 [4] 15.75 km (10:32 / km) +423m 9:18 / km
shoes: Asics Gel Sonoma 2

Oceania long at Woodhill

Was expecting a tough race today and I got it. Tried to take a few tracks to save some energy to start with but went straighter towards the end because my pace wasn't much different either way.

Lost a minute or so on 1, I wasn't prepared for such a short leg to start with and didn't check which direction I left the track. Did ok with just some small misses until 24 when I couldn't read what was up and down in that area. Lost 6 minutes or so here. Not too bad for the rest, just slow.

Friday Apr 14, 2017 #

1 PM

Orienteering race 20:31 [5] 4.0 km (5:08 / km) +50m 4:50 / km
ahr:178 max:191 shoes: Adidas Adizero Pro

Oceania sprint at Unitec

Felt good and started ok with just a couple of minor route choice errors in the first half. Had issues with 24, missed the turn off then ended up doing a lap of the buildings and went in where I should have the first time, 45 seconds lost.

Running warm up/down 20:00 [3]
shoes: Adidas Adizero Pro

Warm up in the gym

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