Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 30 days ending Jun 30, 2017:

activity

time

miles

Running

6:30:55

48.84

(8:00)

78.6

(4:58)

1155

Orienteering

2:18:40

13.67

(10:09)

22.0

(6:18)

330

24 /

25c

96%

Total

8:49:35

62.51

(8:28)

100.6

(5:16)

1485

24 /

25c

96%

averages - sleep:8.5

1:28

0:00

» now

Thursday Jun 29, 2017 #

6 AM

Running 40:00 [3] 8.4 km (4:46 / km) +120m 4:27 / km
shoes: Asics DynaFlyte

Down to gym for achilles exercises and back. It's about to get a lot more awkward to get to the gym so trying to do what I can before then.

Friday Jun 23, 2017 #

6 AM

Running intervals 55:00 [4] 11.0 km (5:00 / km) +60m 4:52 / km
ahr:161 max:177 slept:8.5 shoes: Inov8 X-Claw 275

Mona's Fartlek at the Dickson grass track. Dark. V cold. V foggy. My fringe quickly got wet from the fog and began flopping in my eyes which was annoying but then it froze back in place. Much better! Didn't push super hard but felt pretty strong and pace was reasonable by my all time standards. Was a bit slack on the floats but picked them up near the end. Covered 5.42 during the set which is on par. My Suunto says my performance level is now 57.

Thursday Jun 22, 2017 #

6 AM

Running 43:00 [3] 8.3 km (5:11 / km) +120m 4:50 / km
shoes: Asics DynaFlyte

Easy one down to the gym for Achilles exercises and home again. Dark. Cold.

Tuesday Jun 20, 2017 #

1 PM

Running 36:00 [4] 8.0 km (4:30 / km) +120m 4:11 / km
ahr:161 max:173 shoes: Asics DS Trainer 19

Saturday Jun 17, 2017 #

11 AM

Orienteering race 15:40 [4] ** 3.7 km (4:14 / km)
ahr:176 max:183 spiked:24/25c shoes: Asics DS Trainer 19

Sprint race at Commonwealth Park. Mostly pretty easy but with some intricate paths that were a challenge to keep up with. Started cruisey and picked up the pace as I went on. Lost a few seconds here and there, something like 15 seconds overall, I reckon. Good fun but probably only because I've not run a sprint in ages.

Running warm up/down 35:00 [2] 5.8 km (6:02 / km)
shoes: Asics DS Trainer 19

Warm up plus a warm down of a couple of laps of the park while looking for Ewan and his friend. They did green again and gave up at #6 and were teasing a swan by the lake shore when I eventually found them.

Friday Jun 16, 2017 #

6 AM

Running 50:00 [3] 10.1 km (4:57 / km) +165m 4:35 / km
ahr:152 max:174 shoes: Asics DS Trainer 19

Lap of Mt Ainslie. Cold and dark. Bit of tightness through left hammy and calf - need to work on my back, I think. Felt okay up to the saddle. Movescount says my performance level is back up to 56!

Wednesday Jun 14, 2017 #

12 PM

Running 36:45 [3] 7.3 km (5:02 / km) +220m 4:22 / km
shoes: Asics DynaFlyte

Lunchtime from work up Mt Painter and back.

Tuesday Jun 13, 2017 #

6 AM

Running 34:30 [3] 6.9 km (5:00 / km) +110m 4:38 / km
ahr:151 max:188 shoes: Asics DS Trainer 19

Easy one on the lower slopes of Mt Ainslie.

Sunday Jun 11, 2017 #

8 AM

Running 1:00:40 [3] 12.8 km (4:44 / km) +240m 4:20 / km
ahr:158 max:178 shoes: Asics DynaFlyte

Loop of Mt Ainslie and then over Hackett Hill. Felt okay after a week's rest but not overly motivated - had to push myself to get out the door - and a few tight and sore spots from a lack of movement. Seemed to be moving along okay despite that but couldn't convince myself to go any further.

Sunday Jun 4, 2017 #

Orienteering 35:00 [3] 6.0 km (5:50 / km)
shoes: Inov8 X-Claw 275

Running around turning on controls, spectating and picking up controls at Ratall Ck.

Event went off really well. Got some positive feedback on the courses and it being an enjoyable event, and no complaints that I'm aware of. Makes it worthwhile. The racing on the long course was fun to watch. I was able to spectate at the pivot last time through and then about 500m from the finish - it was exciting!

Saturday Jun 3, 2017 #

9 AM

Orienteering 1:28:00 [3] 12.3 km (7:09 / km) +330m 6:18 / km
ahr:139 max:178 shoes: Inov8 X-Claw 275

C • thanks 3

« Earlier | Later »