Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: immy

In the 12 days ending Jan 2, 2013:

activity	#	time	miles		km		+m
Running	10	7:04:19	45.2	(9:23)	72.74	(5:50)	1391
Orienteering	4	3:25:33	19.28	(10:40)	31.03	(6:37)	180
Strength and conditioning	3	1:15:00
Stationary bike	1	1:00:00	22.61	(2:39)	36.38	(1:39)
Gym	1	50:00
Swimming	1	38:00	1.12	(33:59)	1.8	(21:07)
Aqua jogging	1	25:00
Total	13	14:37:52	88.2		141.95		1571

1:55

0:00

» now

Wednesday Jan 2, 2013 #

8 PM

Running hills 47:32 6.12 km (7:46 / km) +285m 6:18 / km
shoes: New Balance W890 GH2

4 x 75 second hill reps, at Karaka Bay again. Only did 4.5 reps because it's a taper week and my legs had had enough by that stage. Kind of messed up the timing of this by pressing the wrong button on my garmin at one point, but oh well, close enough.

Strength and conditioning 25:00 [2]

Core exercises.

Monday Dec 31, 2012 #

10 AM

Orienteering race 31:16 [4] 4.85 km (6:27 / km) +28m 6:16 / km
shoes: inov8 X-talon 212s 26/02/12

Pre-Oceania day 4, course 3. Ran this course with Mike shadowing me again, and the aim was to orienteer at a faster speed, without losing accuracy. Messed up the first control due to a bad exit direction, and then not really following my compass... but after this mistake, things did improve. Also lost some time on the way to control 11 as I slowed down a lot through the cutty grass. There were a few other points where I lost time as well, but they weren't too major. Enjoyed pushing myself harder :) Probably could have gone a couple of minutes faster with a perfect run.

Orienteering 40:56 [3] 6.03 km (6:47 / km) +41m 6:34 / km
shoes: inov8 X-talon 212s 26/02/12

Unfortunately course 3 was at 1:7500, so Mike thought I had it too easy and had better go and do course 2 as well. Stupidly I messed up the first control very badly, doing almost an identical mistake to last time! Didn't get it right in the circle either :( So I lost quite a bit of time in the end - maybe up to 2 minutes? Fortunately, the rest of the course was then fairly accurate, but the running speed really suffered... I think part of the problem was also mental, as I had already put in my hard effort for today, and didn't believe that I had another fast middle distance in me.

Rest day tomorrow for sure!

Running 4:55 [2] 0.67 km (7:24 / km) +7m 7:01 / km
shoes: inov8 X-talon 212s 26/02/12

Went back out and ran from the start to control 1 on course 2. Finally got my exit direction right! What I need to do is just take a few seconds at the start of the leg to make sure I have a good bearing - it is worth the small time investment. Will do this in the world cup races :)

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: inov8 X-talon 212s 26/02/12

Sunday Dec 30, 2012 #

10 AM

Running warm up/down 4:48 [2] 0.7 km (6:53 / km) +12m 6:20 / km
shoes: inov8 X-talon 212s 26/02/12

Orienteering 1:01:02 [3] 8.85 km (6:54 / km) +55m 6:41 / km
shoes: inov8 X-talon 212s 26/02/12

Pre-Oceania day 3, course 2, at White's Line. Today I was just taking it easy and trying to focus on the navigation. But although I wasn't going fast, I was still really tired! Not sure if I could have run that much faster... :( Mike was shadowing me today which was great, as it seemed to make me more focused, and then he gave me some good feedback at the end. I didn't make too many mistakes, but lost some time through hesitations, and not looking up enough to pick the best lines through the terrain. We estimate that I might have lost around 3 minutes with all these hesitations combined? But on the whole I did a lot of good orienteering today, so I was happy.

Cannot for the life of me see how Tove did this course in 47 minutes though! She is freakishly fast.

C • Taking it easy 1

Saturday Dec 29, 2012 #

10 AM

Running warm up/down 10:56 [2] 1.97 km (5:32 / km) +13m 5:22 / km
shoes: inov8 X-talon 212s 26/02/12

Orienteering 59:59 [3] 8.47 km (7:05 / km) +52m 6:52 / km
shoes: inov8 X-talon 212s 26/02/12

Pre-Oceania race at Telephone Track. Ugh this was horrible! I felt slow and useless, and on top of this made mistakes. This often seems to be the case with me - when I don't feel good physically, the navigation suffers as well. Perhaps what I should do in future is just try to ignore the physical side, and focus on careful orienteering?Anyway, I had sort of hoped that I would be able to take this at a faster pace, but sadly that was not to be.

In terms of mistakes, number 3 and 14 were the big ones... An issue of trusting the compass in vague areas I think.

I really hope I don't feel like this in World Cup week, but sometimes you just have days like this I guess... humidity certainly didn't help.

Friday Dec 28, 2012 #

Event: Pre-Oceania

Note

Today I picked up my new CAR!!! It's beautiful :) This does not mean that I will be neglecting my bike though!

3 PM

Running warm up/down 10:01 [2] 1.91 km (5:15 / km) +1m 5:14 / km
shoes: inov8 X-talon 190s (red)

Orienteering race 12:20 [4] 2.84 km (4:21 / km) +4m 4:19 / km
shoes: inov8 X-talon 190s (red)

Sprint at Mt Roskill Schools. Just a running race really. Ran past one control and slowed down a bit too much in some places, but no real mistakes. Route choices were ok I think.

Running warm up/down 9:38 [2] 1.68 km (5:43 / km) +3m 5:40 / km
shoes: inov8 X-talon 190s (red)

Thursday Dec 27, 2012 #

1 PM

Swimming 38:00 [2] 1.8 km (21:07 / km)

Went to Parnell pools with Sabeth and my mother. Really enjoyed swimming there! apart from when I was doing backstroke, and bashed my head on the end of the pool, because there are no flags to indicate when the pool ends... That was quite painful.

Aqua jogging 25:00 [1]

Some aqua jogging after swimming. I definitely think it's easier to aqua jog in salt water - I suppose because it has a higher density, so you float more? Anyway, it was fun.

10 PM

Running 52:24 [2] 9.96 km (5:16 / km) +185m 4:49 / km
shoes: New Balance W890 GH2

Quite a late one today - I guess time ran away from me a bit! This was just a very easy jog around Glendowie and St Heliers. Enjoyable though.

Wednesday Dec 26, 2012 #

2 PM

Stationary bike 1:00:00 [3] 36.38 km (1:39 / km)

Decided to cross train today instead of running. My glutes are so sore that it probably would have led to bad running form, and injury risk. So I went moderately hard on the bike instead - could have cycled outside I suppose, but the weather wasn't very nice. Actually I enjoyed this a lot :)

Gym 50:00 [1]

Core, proprioception, a bit of arm strength, and lots of foam rolling!

Tuesday Dec 25, 2012 #

7 PM

Running hills 49:36 5.76 km (8:37 / km) +281m 6:56 / km
shoes: New Balance W890 GH2

6 x 75 second hill reps - because training doesn't stop for Christmas. Did them with Toby on the path to Karaka Bay. Holy moly my legs were jelly even after the first one, because that hill is so freaking steep! We both found that the first one was pretty good, but then we got progressively worse throughout the session, with the last 3 being about the same. My legs were so full of lactic acid they just wouldn't move. Could feel that my glutes also worked hard as they were very tired and weak afterwards.

C • Everyone had a Christmas Da... 5

Monday Dec 24, 2012 #

7 PM

Running 51:00 [3] 10.43 km (4:53 / km) +217m 4:26 / km
shoes: New Balance W890 GH2

Toby's Glendowie hill run - maximum hills, no flats. Because I need all the help with hills I can get. I felt pretty comfortable the whole way. Hopefully it wasn't too much for an easy day but I suppose I will see tomorrow :) It rained the whole time, so Christmas will probably be rainy too... lame.

Did a few minutes of barefoot running at the end as well.

Strength and conditioning 20:00 [1]

Core exercises.

Sunday Dec 23, 2012 #

5 PM

Running long 1:51:47 [3] 20.56 km (5:26 / km) +281m 5:05 / km
shoes: New Balance W890 GH2

Long run from home: Churchill Park, Tahuna Torea, Pt England, GI parks, Pony club, Kepa Bush, Orakei, Mission Bay etc. Was going pretty well for about 90 minutes, but then got really tired. Struggled up the hill to home. I did actually take a gel with me, and had it in Kepa Bush after about 1 hour - don't know if it helped, but it couldn't have hurt. Had a drink of water at Madills Farm but then it gave me a stitch :(

Saturday Dec 22, 2012 #

5 PM

Running intervals 1:01:42 11.19 km (5:31 / km) +106m 5:16 / km
shoes: inov8 X-talon 190s (red)

6 x 3 minute intervals on the tracks in Tahuna Torea and Pt England. Started off ok, but was really suffering from the 4th interval onwards. Was pretty darn slow for the last three... But at least I did the session :) Not extremely hot, but still so humid! The warm down felt like the slowest plod known to man.

8 PM

Strength and conditioning 30:00 [1]

Core session at home. Tough. Also ankle exercises.

« Earlier | Later »