Training Log Archive: nh

AR training at Fergs. Noticed I've lost a lot of strength in my arms since we last did climbing

Ran from Fergs to the Botanical Gardens with the AR team

Had some time to kill at the AR training so I did a set of 10 hurdles. Sore bum muscles now, especially in my leading leg

Lizzie set me a control picking exercise at Victoria University, which I ran. Tried to run a fast pace, but felt I couldn't quite open up to full speed as I was too busy looking at the map. Felt I mastered exit directions on this course, but maybe not route-choice. Crossed an Impassable Cliff on the way to 6, trying to get into the canopy area. Also, a better route-choice to 2 would have been along the western road and down, but I hadn't had enough time since I picked up the map at the start to consider all options. For 9 I should have run strait through the forest, instead of running all the way to the west to the paved area. The bush looked really thick and I wasn't in control at this stage, which caused this. Picked the right passage for 11 quickly and was pleased with this. Also I picked left/right choices quickly and well too (5,10 etc). My Heart rate increased slowly from around 80-90% throughout the race. The average is low because I started at a low HR

Need to look a little bit harder when picking route-choice, to avoid things like impassable cliffs. Also, reading the map faster will help with this and other aspects of orienteering. Going to try resurrect the taking a map with me when I run, and analyzing route-choice.

C • was it half decent? 1

Ran home from the training. Had that sore left calf again but it went away when I stopped thinking about it. Hmm

Swapped my hill session for today but still don't feel 100% so I am going to just have two rest days in a row

AR training - went mountain biking on the skyline

Ran through the cemetery to Johnstons Hill and back via the upper blue trail. Tried to stay in zone 3 the whole time but found I naturally vary way more. Found I was running in 4 up the hills but dropping to 2 on the downs. Fighting of a cold/flu t the moment so I'm not feeling 100%. Might save tomorrows hill session for Friday.

C • 706m climb?! 6

Afterwork race at Ben Burn park, Karori. Came . Testing out my Forerunner 305, such a mean training tool. Will probably wear the HR monitor tomorrow.

Ran at quite a fast pace throughout the course, and felt I could accelerate quickly when I needed to, especially near the beginning. Wasn't focusing very well at the start of the course, so I stopped a lot, trying to pick a route quickly. As a result I made some bad route choices (5, 8). Didn't have a good entry to 1, either, should have come from the right but I didn't see the dark vegetation. Also I wasn't remembering my exit direction well during the course, especially the latter stages. Really lost concentration in the maze, should have slowed and it would have worked out as faster. Stopped a little short on some controls (2, 7, 12).

Need to do a control picking exercise on a sprint map to really get hold of exit directions. Also working on planning ahead to be able to easily do it during a race. I also need to work on slowing in the detailed areas.

Ran to Mt Kaukau and back down to Khandallah Pool. Left knee felt a bit sore at the beginning but got better further in

Up Kaukau and down via ropes for AR training