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Training Log Archive: Fly'n

In the 7 days ending Apr 10, 2012:

activity # timemileskm+m
  Orienteering4 3:18:53 19.45(10:14) 31.3(6:21) 86881 /104c77%
  Running6 2:20:00 13.51(10:22) 21.74(6:26) 78
  Total6 5:38:53 32.96(10:17) 53.04(6:23) 94781 /104c77%

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WeThFrSaSuMoTu

Monday Apr 9, 2012 #

9 AM

Running 12:00 intensity: (4:25 @1) + (7:13 @2) + (22 @3) 1.63 km (7:22 / km) +2m 7:18 / km
ahr:132 max:152 shoes: VJ Supra

Warm Up. Woodhill.

Orienteering race 34:51 intensity: (7 @1) + (7 @2) + (1:10 @3) + (25:14 @4) + (8:13 @5) *** 6.59 km (5:17 / km) +18m 5:13 / km
ahr:179 max:192 spiked:18/23c shoes: VJ Supra

Nationals Relay. Woodhill. Course: Relay 6.1 km


National Champs Relay Part 1 (2012-04-09)



National Champs Relay Part 2 (2012-04-09)

Sunday Apr 8, 2012 #

11 AM

Running 11:00 intensity: (1:21 @1) + (8:58 @2) + (41 @3) 1.77 km (6:13 / km) +6m 6:07 / km
ahr:137 max:160 shoes: Nike Lunar Glide Plus 2

First Warm Up. Woodhill.

Running 10:00 intensity: (4:08 @1) + (4:30 @2) + (1:22 @3) 1.23 km (8:08 / km) +4m 8:00 / km
ahr:132 max:162 shoes: VJ Supra

Second Warm Up. Woodhill.

Orienteering race 47:06 intensity: (9 @1) + (12 @2) + (4:16 @3) + (34:54 @4) + (7:35 @5) ***** 7.15 km (6:35 / km) +130m 6:02 / km
ahr:177 max:188 spiked:20/30c shoes: VJ Supra

Nationals Middle. Woodhill. Course: Middle 5.8 km 210 m
Too many fucken mistakes, caused by being too fucked from yesterday and trying to make up for it in running speed and not reading map, found it alright when I was reading my map, but legs were so dead on any climbs


National Champs Middle Part 1 (2012-04-08)



National Champs Middle Part 2 (2012-04-08)


C1 A - Splits

C1 - Splits

Saturday Apr 7, 2012 #

12 PM

Running 10:00 intensity: (4:18 @1) + (4:17 @2) + (1:25 @3) 1.07 km (9:21 / km) +35m 8:03 / km
ahr:133 max:156 shoes: VJ Supra

Warm Up. Woodhill.

Orienteering race 1:41:01 intensity: (7 @1) + (57 @2) + (33:37 @3) + (1:05:38 @4) + (42 @5) **** 13.77 km (7:20 / km) +720m 5:49 / km
ahr:172 max:184 spiked:21/27c shoes: VJ Supra

Nationals Long. Woodhill. Course: Long 10.3 km 685 m


National Champs Long (2012-04-07)

1 - M21E - Splits

Friday Apr 6, 2012 #

Event: New Zealand Orienteering Championships 2012
 
2 PM

Running 5:00 intensity: (1:04 @1) + (3:07 @2) + (49 @3) 0.69 km (7:15 / km) +5m 7:00 / km
ahr:138 max:156 shoes: Nike Lunar Glide Plus 2

Warm Up 1. Albany.

Running 13:00 intensity: (6:27 @1) + (4:01 @2) + (2:23 @3) + (9 @4) 1.41 km (9:13 / km) +2m 9:09 / km
ahr:130 max:172 shoes: Nike Lunar Glide Plus 2

Warm Up 2. Albany.

Orienteering race 15:55 intensity: (55 @4) + (15:00 @5) **** 3.79 km (4:12 / km)
spiked:22/24c shoes: Nike Lunar Glide Plus 2

Nationals Sprint. Albany. Course: Sprint 2.9 km 25 m


National Champs Sprint (2012-04-06)

Running 17:00 intensity: (6:06 @1) + (10:18 @2) + (36 @3) 2.0 km (8:30 / km) +2m 8:27 / km
ahr:134 max:152 shoes: Nike Lunar Glide Plus 2

Cool Down. Albany.

Mens Elite - Splits

Thursday Apr 5, 2012 #

5 PM

Running 30:00 intensity: (28 @1) + (13:37 @2) + (15:55 @3) 5.58 km (5:23 / km) +9m 5:20 / km
ahr:150 max:167 shoes: Adidas SNova Glide 2

Easy Jog. Riverhead.

Wednesday Apr 4, 2012 #

7 AM

Running 15:00 intensity: (1:24 @1) + (6:25 @2) + (7:11 @3) 2.79 km (5:23 / km) +9m 5:17 / km
ahr:147 max:162 shoes: Adidas SNova Glide 2

Warm Up. Riverhead.

Running 10:00 intensity: (11 @2) + (41 @3) + (6:03 @4) + (3:05 @5) 2.34 km (4:16 / km) +0m 4:16 / km
ahr:178 max:191 shoes: Adidas SNova Glide 2

More 30:30s. Riverhead.

Running 7:00 intensity: (12 @2) + (6:33 @3) + (15 @4) 1.23 km (5:41 / km) +4m 5:36 / km
ahr:157 max:178 shoes: Adidas SNova Glide 2

Cool Down. Riverhead.
2 PM

Note

Proper massage today as well, felt like being beaten with a concrete rolling pin on my quads
9 PM

Note

Train in morning, so I can develop in the evening

http://www.nationals2012.co.nz/index.php/bring-you...
C • nice try 1

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