Training Log Archive: AlistairRIn the 7 days ending Dec 3, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
| ||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||
Monday Dec 3, 2012 #
Orienteering warm up/down 18:09 [3] 3.23 km (5:37 / km) +89m 4:56 / km
shoes: Inov8 X-Talon 190
Controls in and out for training on Hapua wetlands.
Orienteering intervals 18:37 [5] 2.78 km (6:42 / km) +214m 4:50 / km
shoes: Inov8 X-Talon 190
4 x two controls full pace with 30 second gaps, felt pretty strong considering it was after a weekend of racing, good to try and navigate at that pace.
Orienteering tempo 29:50 [4] 4.89 km (6:06 / km) +126m 5:24 / km
shoes: Inov8 X-Talon 190
Sprint course in some native reserve near Graeme Teahan's(?) house. Went at a solid pace but spent a bit of time looking for the control stakes that didn't have flags/weren't there, also made a mistake at 10 (should have gone on the track. Had a bit of a sprint finish with Toby while Chris decided the last control didn't need to be visited.
Orienteering 47:50 [3] 7.93 km (6:02 / km) +143m 5:32 / km
shoes: Inov8 X-Talon 190
Navigating out to the coust through a couple of really nie blocks of forest, just picking off features and getting a bit of terrain running in. Training along the open dunes trying to actually pick off features and use them, still find the open dunes pretty challenging and wasn't sure on quite a few of the things I was using. Ran back a similar way through some low vis and then an extended bit to get a bit more hills in.
Sunday Dec 2, 2012 #
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +80m 5:16 / km
shoes: Inov8 X-Talon 190
Warm up for the prologue, feeling a bit tired.
Orienteering 26:52 [5] 3.1 km (8:40 / km) +210m 6:28 / km
shoes: Inov8 X-Talon 190
Prologue at hapua wetlands. Started out well, caught a 2minutes on Jager by control 2, took a bad route choice on 3 (went low) and then hesitated on the entry loosing about 90sec. Smashed the long downhill into 4 trying to keep Chris in sight, lost contact at the end, went to far right, relocated and got it but lost another minute. rest of the course was alright except bad route on 10 and almost a 90 degree error exiting 10. Ended up second to last so a almost 7min down in the chasing start. Running on the hills was relatively good just a bit cautious because both ankles feeling weak.
Running 10:00 [3] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: Inov8 X-Talon 190
Pretty short warm up for the chasing start race.
Orienteering race 33:29 [5] 3.7 km (9:03 / km) +270m 6:38 / km
shoes: Inov8 X-Talon 190
Chasing start race. Didn't want to finish last in this as I'd managed to avoid that so far this weekend. Went out hard and nailed all the controls into the pivot where I got onto the back of a group that was a loop ahead of me. Worked my way past a couple guys and group of girls to get Greg in my sights by the pivot. Was less people around on the next loop in the bush and thought I'd gone out the back but came in to the pivot for the third time right behind Greg. Was alright through the next loops just didn't quite have enough energy to keep the pace on. Sussed out the long leg and had decided to go low, a downhill and several fence crossings got me back up to Greg. Low route turned out to be shit, should have man'd up and gone over it. Was a bit tired on the last hill but Greg must have been suffering as well as he didn't seem to put up a fight in the finish. Fairly happy with this run except for the bad call on the long leg.
Saturday Dec 1, 2012 #
Event: NZ World Cup Trials
Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Inov8 f-lite 230
15 up 5 down. Sprint, Palmerston North.
Orienteering race 20:34 [5] 4.85 km (4:14 / km)
shoes: Inov8 f-lite 230
Sprint Trial in Pamerston North. Was a bit strange to be orienteering this fast again and struggled to keep on top of the map, because of this control entry and exit was pretty sloppy and lost quite a bit time in these parts. Other than generally average navigation there weren't really any big mistakes until the last loop through the school where I just lost focus and didn't read enough detail, missed the best routes on all of these and alot of hesitations. Ended up third to last a couple minutes off the pace. Running was ok could feel the benefit of my intervals but still alot of work to do.
Running 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 190
Warm up for the middle distance trial.
Orienteering race 50:31 [4] 5.1 km (9:54 / km)
shoes: Inov8 X-Talon 190
Middle Distance Trial in some of the most technicle and physical dunes I've ever run in. Went through all the controls in the forest relatively well, just a few places where I drifted slightly off my bearing (1 and 3). Went out onto the dunes not really knowing how to tackle them, just winged it for 7, 8, 9 and didn't really lose anything. Next loop in the forested stuff was alright and went quite well through 10, 11, 12. Caught back up to Chris (he passed me at 9) at 13 and we both preceded to overshoot it, not to major though. Looked at 14 and had no idea how to approach the leg so just ended up running along the dunes as Chris disappeared infront of me. Ended up standing on a hill for about 2-3min trying to relocate and eventually worked out the control was about 50m in front of me. Was ok through the rest just a bit slow, stuffed up 20 as I was in the re-entrant to close. Came higher up than expected as lost of people stuffed up, was about 4min off the big group that qualified.
Friday Nov 30, 2012 #
Note
(rest day)
Flying up to Wellington for World Cup Trials this afternoon. Just using the weekend to get in some decent racing on good maps/courses before Oceania as I haven't done any big events all year. Got no chance of making the team so will just be happy if I have some clean runs and don't end up last in all four races.
Thursday Nov 29, 2012 #
Running 27:56 [2] 4.67 km (5:59 / km)
shoes: New Balance Minimus Road
Cruise down to Hansen park, did some dynamic streching followed by some strides then cruised home again. Took it real easy to let the legs recover before the weekend. Calfs were pretty tight to start with but got better throughout the run.
Stretching 29:02 [1]
Wednesday Nov 28, 2012 #
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Inov8 X-Talon 190
Approx 15min warm up and 5min warm down with Eugene, Josh and Tane.
Running race 26:56 [5] 6.22 km (4:20 / km) +212m 3:42 / km
shoes: Inov8 X-Talon 190
Frontrunner offroad series at Halswell Quarry. Started out at a similar pace to lat week, attempted to use some little kid as a wind break but he was a bit small. First lap was ok, tried to hold back a bit more than last week but could feel yesterdays intervals as legs were bit tired. Slowed down on second lap but started feeling good once I was across the grassy section so smashed it around the quarry and down into the finish. 5 seconds slower than last week so not bad considering I did a harder session yesterday and it was windy this time.
Came second junior man in the series behind Josh. Scored myself a pair of skins calf/sock things as a spot prize which was a pretty good deal, testing them out now as calfs were pretty tight after the race.
Came second junior man in the series behind Josh. Scored myself a pair of skins calf/sock things as a spot prize which was a pretty good deal, testing them out now as calfs were pretty tight after the race.
Cycling 28:19 [3] 10.3 km (21.8 kph)
Ferrymead and back.
Stretching 31:23 [1]
New flexibility record, knuckles on the floor!
Strength/Core 11:28 [1]
Ankle strengthening.
Tuesday Nov 27, 2012 #
Cycling 26:09 [3] 10.3 km (23.6 kph)
Ferrymead and back.
Running 25:39 [3] 4.69 km (5:28 / km)
shoes: New Balance Minimus Road
17 up 8 down.
Running intervals 16:46 [5] 4.07 km (4:07 / km)
shoes: Nike Athletics Spike
Track session in Hansen Park, quite late as I was working most of the day then waited until a bit later so that the little kids would have finsihed running on the track. Turns out they were still there so I just ran around them, although they seemed pretty keen to get out of my way. Did:
2x200m (33, 34seconds)
3x400m (1:11, 1:09, 1:10)
2x200m (36, 34)
Feeling alright, legs were good just struggling to make them move fast. Sickness was annoying me though as breathing was a bit constricted again.
Saw Tane doing some curious looking loops as I was leaving, Lara was also out, looks like everyones priming themselves for the weekend.
2x200m (33, 34seconds)
3x400m (1:11, 1:09, 1:10)
2x200m (36, 34)
Feeling alright, legs were good just struggling to make them move fast. Sickness was annoying me though as breathing was a bit constricted again.
Saw Tane doing some curious looking loops as I was leaving, Lara was also out, looks like everyones priming themselves for the weekend.
Strength/Core 10:00 [1]
Ankle Strengthening.
Stretching 21:09 [1]
Usual stuff.