Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: immy

In the 7 days ending Dec 9, 2012:

activity	#	time	miles		km		+m
Orienteering	7	4:35:13	24.81	(11:06)	39.92	(6:54)	321
Running	5	4:16:18	27.24	(9:25)	43.84	(5:51)	386
Gym	1	50:00
Running drills	1	30:33	1.99	(15:23)	3.2	(9:33)
Stationary bike	1	30:00	10.56	(2:50)	17.0	(1:46)
Total	11	10:42:04	64.6		103.96		707

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Sunday Dec 9, 2012 #

7 PM

Running 1:31:47 [3] 17.88 km (5:08 / km) +326m 4:42 / km
shoes: New Balance W890 GH2

Couldn't be bothered driving to the waitaks today in the end... it is pretty far to go after all. So I just did a long run from home. It was definitely a long steady distance rather than a long slow distance which is good :) I felt reasonable today, apart from my quads being a bit heavy after yesterday's running in the dunes. The route was just a typical favourite of mine - out to Misson Bay/Orakei and back, via lots of random hilly roads.

Saturday Dec 8, 2012 #

9 AM

Running warm up/down 11:57 [2] 2.25 km (5:19 / km) +2m 5:18 / km

AOTC training! Warm up around the park in front of Greg's house for drills. Not a bad turnout either - me, Greta, James, Gene, Greg, Jula and Renee. Feeling a bit slow and heavy initially.

Running drills 30:33 [3] 3.2 km (9:33 / km)

Dynamic stretching and running drills. Did them in bare feet after taking my shoes off during the warm up. It felt amazing to do the drills barefoot - so much proprioception.

Running warm up/down 6:34 [2] 1.17 km (5:36 / km) +2m 5:33 / km

Brief warm down, also barefoot. This is probably the most barefoot running I've done, so it will be interesting to see whether there are any effects (eg sore calves). So far so good though :)

Running 1:03:54 10.5 km (6:05 / km) +20m 6:02 / km
shoes: inov8 X-talon 190s (red)

Intervals in the Muriwai sand dunes - the session was 6 x 1 km. This was the first time I had really done a proper interval workout using my garmin and running by distance. I set it up to do 6 intervals of 1 km, with 3 minutes of recovery (as I thought the intervals might be quite slow...). I didn't anticipate just how hard it would be though! The sand was so soft and though I was putting in near maximum effort, I just wasn't moving. It was agonising waiting for each interval to finish, as the garmin just counts down the distance you have left to run. In the end I only did 5 intervals, and actually they only took around 5 minutes (but felt like they took 6 or 7).

Initially I was running with Greta, Paul and Renee, but there was a bit of a miscommunication so I ended up doing most of them by myself (couldn't find the others). The intervals were either offroad in the dunes, on a very very slow sandy track, and the last one was in the forest.

It would perhaps be nicer to run for a set amount of time, rather than distance, and maybe do some shorter intervals in the sand dunes as well? Definitely keen to go back there again soon though.

Friday Dec 7, 2012 #

5 PM

Stationary bike 30:00 [3] 17.0 km (1:46 / km)

Back to the gym! Wow, it has been way too long... What a slacker. My legs didn't feel all that strong.

Gym 50:00 [1]

Finally getting around to doing core again. I really need to get back into the habit. Felt harder than it used to :/ I also did some arm stuff and proprioception for the ankle.

Was going to aqua jog today but the pool was a weird green colour again and I didn't want to go in...

Thursday Dec 6, 2012 #

3 PM

Orienteering 29:17 [1] 3.48 km (8:25 / km) +10m 8:18 / km
shoes: inov8 X-talon 190s (red)

Putting out controls at Ambury Farm. Pretty low intensity. Spent ages trying to bash the silly things into the ground with a rock. Luckily that storm had passed by the time it came to put out controls! So relieved! It was crazy before.

5 PM

Orienteering race 1:07:42 [3] 13.3 km (5:05 / km) +75m 4:57 / km
shoes: inov8 X-talon 190s (red)

Decided to run course 1a as training, even though I put half the controls out... It was still a pretty good run. I calculated the course distance on OCAD as 10.6 (with added distance for route choices) but somehow I ended up running 13.3 km for the race. There is something fishy about the Ambury map... somehow it is not exactly 1:5000. A comparison with Google maps gives a scale of about 1:6400 - weird. Thought I had checked this before, but clearly wasn't careful enough.

Anyway, distances were slightly longer than expected, but it was still a good run. A shame more people didn't come (most were scared off by the storm I suspect), but those that did definitely enjoyed it!

7 PM

Running warm up/down 20:40 [2] 2.86 km (7:13 / km) +5m 7:10 / km
shoes: inov8 X-talon 190s (red)

Fence jumping practice! Ambury is one of the few places where I can actually jump some of the fences, as they are slightly lower than most. Went over one of these lots of times, and I think my technique improved a bit :) Then collected some controls.

Wednesday Dec 5, 2012 #

Note

Summary of World Cup Trials:

Overall, happy because I qualified in a reasonable position for all races.

However...

Still a lot of work to be done! Not too happy with the middle in particular. Things to work on:
1. My speed!
2. Orienteering at a faster pace.
3. Fence crossings.
4. Hills.
5. Sand dunes.
6. Preventing administration errors (well all errors really... :) )

Lots of work to do, but so excited about it all!!

C • sounds like a plan 3

Tuesday Dec 4, 2012 #

9 AM

Running warm up/down 15:05 [3] 2.45 km (6:10 / km) +3m 6:07 / km
shoes: inov8 X-talon 212s 26/02/12

Orienteering intervals 35:56 [5] 5.32 km (6:45 / km) +1m 6:45 / km
shoes: inov8 X-talon 212s 26/02/12

Sprint course in the Waitarere forest, x 3. First time was course A, second was course B, and the third was course A again trying to beat my previous time. I was pushing hard but was still slow! Argh! I have come to the realization that I don't pick good micro-routes through the terrain, i just go over the lumps and bumps too much. Improved a little over time, but still could have been better. Made a few mistakes the first time I did course A, so even though I was knackered, the second time I did it was almost 1 minute faster... A good lesson in orienteering at speed and keeping in control!

Running warm up/down 12:19 [2] 1.73 km (7:07 / km) +2m 7:04 / km
shoes: inov8 X-talon 212s 26/02/12

11 AM

Running warm up/down 12:44 [2] 1.79 km (7:08 / km)
shoes: inov8 X-talon 212s 26/02/12

Orienteering tempo 17:12 [3] 2.18 km (7:53 / km)
shoes: inov8 X-talon 212s 26/02/12

Wheel course thing at Kaikokopu - it was pretty fun actually, we each put out a control and then went around the circle of controls everyone had put out. Took it a bit slower and steadier (I was tired).

Running warm up/down 13:41 [2] 2.12 km (6:28 / km) +17m 6:13 / km
shoes: inov8 X-talon 212s 26/02/12

Orienteering 10:57 [2] 1.17 km (9:19 / km) +1m 9:17 / km
shoes: inov8 X-talon 212s 26/02/12

Finding a few controls in the cool area of Kaikokopu. But there was felling going on right next to this area, so I think it may not be around for much longer!! :( So tired and losing focus a bit...

Running warm up/down 7:37 [1] 1.09 km (6:58 / km) +9m 6:41 / km
shoes: inov8 X-talon 212s 26/02/12

Monday Dec 3, 2012 #

9 AM

Orienteering intervals 39:23 [4] 5.59 km (7:03 / km) +177m 6:05 / km
shoes: inov8 X-talon 212s 26/02/12

Short O-intervals on Hapua Wetlands. This is what I really need to be doing! We did 4 loops from a central start triangle, each with 2 controls, and we started 30 seconds apart. The idea was to sprint your guts out! (but still be accurate of course). I need to push myself more in orienteering races, and this sort of training helped me see what sort of speed is actually possible. I was accurate in my navigation, and running pretty fast, but got rather tired towards the end! Also, not fast enough to be competitive with Lizzie, but it's good to have someone faster to motivate you I guess?

Time also includes putting out and collecting controls (totally stuffed after having to collect some at the bottom of a massive hill).

3 PM

Orienteering 26:58 [3] 3.29 km (8:12 / km) +35m 7:47 / km
shoes: inov8 X-talon 212s 26/02/12

Sprint course at Mt Lees - compared a few route choices with Lizzie, got lost a bit, and wandered around looking for controls that weren't there. Tried to push a bit at the start but sort of gave this idea up towards the end! Quite a fun area and course though.

5 PM

Orienteering 47:48 [3] 5.59 km (8:33 / km) +22m 8:23 / km
shoes: inov8 X-talon 212s 26/02/12

Running around the Bombing Range map. Map was drastically different to what was actually there on the ground - firstly, ran through some "green" areas which were actually beautiful white forest; secondly, the white forest was felled; and thirdly, the "open" sand dunes were half covered in impenetrable green horrible stuff. Then there were also areas of dunes which had been flattened and then planted with tussocks spaced at regular intervals - it looked rather strange. So in the end, not a lot of orienteering went on. But: I found a control! A random one from a red kiwis event ages ago, complete with working SI box and control flag. Haha.

C • #137 3

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