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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  running25 20:26:00 164.35(7:28) 264.5(4:38) 1680
  orienteering1 53:40 5.53(9:42) 8.9(6:02) 10020 /22c90%
  Total25 21:19:40 169.88(7:32) 273.4(4:41) 178020 /22c90%

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Thursday Jun 30, 2011 #

running 40:00 [3] 8.5 km (4:42 / km)
shoes: brooks trance 10

Run in Toulon. Went down to the fort and then around to the beach and bck.

Wednesday Jun 29, 2011 #

running 43:40 [3] 9.7 km (4:30 / km)
shoes: brooks trance 10

Run qlong the river in toulouse qnd then the midi cqnql. A city of great contrasts and hidden surprises

Sunday Jun 26, 2011 #

running 1:07:50 [3] 14.0 km (4:51 / km)
shoes: brooks trance 9 mk 3

Defered rest day again. The "long" run for the week

Saturday Jun 25, 2011 #

running 38:50 [3] 8.3 km (4:41 / km) +100m 4:25 / km
shoes: brooks trance 10

Defered the rest day and went for a late afternoon run. Did the St Marks hill followed by Laverstock.

Friday Jun 24, 2011 #

running 1:00:15 [3] 13.0 km (4:38 / km) +120m 4:26 / km
shoes: brooks trance 9 mk 3

Really nice lunchtime run on the public footpath aprrallel to the train line. The track passes through a strip of woods which makes it shaded.

Thursday Jun 23, 2011 #

running 47:45 [3] 10.4 km (4:35 / km) +50m 4:29 / km
shoes: brooks trance 10

Late afternoon run along the Avon River. Was nice to have a run after the ferry trip and drive.

Wednesday Jun 22, 2011 #

running 47:05 [3] 10.1 km (4:40 / km)
shoes: brooks trance 9 mk 3

Galway bay,but the opposite direction to last night. Went past the causeway to mutton island to the rivet and back

Tuesday Jun 21, 2011 #

running 52:15 [3] 11.7 km (4:28 / km)
shoes: brooks trance 9 mk 3

Late afternoon run to avoid the morning rain. Went along the path round Galway bay, including a short section of beach.

Monday Jun 20, 2011 #

running 54:00 [3] 11.4 km (4:44 / km)
shoes: brooks trance 9 mk 3

Run from kilkrrnay to ross csstle, round ross island and back. The loop of ross island was really nice, on afootpath through the forest.

Sunday Jun 19, 2011 #

running 47:30 [3] 10.4 km (4:34 / km) +50m 4:28 / km
shoes: brooks trance 9 mk 3

From hotel onto waterford and back

Friday Jun 17, 2011 #

running tempo 46:05 [4] 10.2 km (4:31 / km) +120m 4:16 / km
shoes: brooks trance 10

Another wet day, but managed to successfully avoid the rain today. After a warm up, ran solid 8k and then a bit of a warm down.
The UK have a lot to learn about drought. April and May were warm and dry, with almost no rain. This lead to the the declaration of a drought for eastern UK on June 10. Today the drought was officially declared broken. It lasted all of 6 days!
C • British drought 2

Thursday Jun 16, 2011 #

running 44:20 [3] 9.6 km (4:37 / km) +100m 4:23 / km
shoes: brooks trance 9 mk 3

Squeelched around the villages run. It had raind all morning and then there was a break with some sunny spots at lunchtime. Had got about 5k into the run, the clouds came over and the heavens opened again.
Was feeling a bit sluggish after getting up at 4:30 for a round trip to Heathrow before heading to work. The only consolation was breakfast at the Little Chef that was made over by Heston.

Wednesday Jun 15, 2011 #

running 1:02:00 [3] 13.2 km (4:42 / km) +50m 4:37 / km
shoes: brooks trance 10

Wet, wet, wet. English summer has arrived.

Tuesday Jun 14, 2011 #

running warm up/down 33:00 [3] 7.2 km (4:35 / km) +50m 4:26 / km
shoes: brooks trance 9 mk 3

Decided I had been far too lax about doing hill sessions each week, so this is the run to and then back from the chosen incline

running hills 5:40 [5] 1.6 km (3:32 / km) +100m 2:42 / km
shoes: brooks trance 9 mk 3

8 times up the slope. Before setting out I was thinking 10 repeats, but 8 was enough once I got into it.

running 9:20 [2] 1.6 km (5:50 / km)
shoes: brooks trance 9 mk 3

The down hill recovery bits.

Monday Jun 13, 2011 #

running 47:05 [3] 10.2 km (4:37 / km) +120m 4:22 / km
shoes: brooks trance 10

The rain had cleared by the time I left for work this morning, but the ground was very wet, so kept to the roads around the villages.

Sunday Jun 12, 2011 #

running warm up/down 11:00 [2] 2.0 km (5:30 / km)

Warmup before o-race and then warm down afterwards by jogging back to teh car from the download tent.

orienteering race 53:40 [4] ** 8.9 km (6:02 / km) +100m 5:43 / km
ahr:160 max:172 spiked:20/22c shoes: sarva ms

Race in the rain, on a straight forward map. Nice area for running. Not happy with 2 controls. Lost about 1:30 on 11 and then another 30 secs on 13, both through lack of concentration in vague flat areas. A bit cross with myself after those. Disn't push the running as evidenced by the heart rate being down on the last couple of races.

Friday Jun 10, 2011 #

running 45:30 [3] 9.8 km (4:39 / km) +120m 4:22 / km
shoes: brooks trance 10

Nice day for a run. Didn't deliberately try and push the pace. The climb is asymmetric with half coming over the last 3km.

Thursday Jun 9, 2011 #

running hills 47:50 [4] 10.4 km (4:36 / km) +140m 4:19 / km
shoes: brooks trance 9 mk 3

Headed to Allington and back via Boscombe. there are 6 climbs varying from 200m to about 1km for a total of about 3km. Ran the up slopes hard and then tried to coast the downs.

Wednesday Jun 8, 2011 #

running 57:10 [3] 13.0 km (4:24 / km) +120m 4:12 / km
shoes: brooks trance 10

Fairly solid run. Worked on rhe up hills

Tuesday Jun 7, 2011 #

running 46:20 [3] 10.0 km (4:38 / km) +50m 4:31 / km
shoes: brooks trance 9 mk 3

Up early for a run. Headed up along the river and back. It was very quiet with no one else around.

Monday Jun 6, 2011 #

running 48:40 [3] 10.1 km (4:49 / km) +100m 4:35 / km
shoes: brooks trance 9 mk 3

Pretty relaxed afternoon run. Climb was all in the first 4 km

Sunday Jun 5, 2011 #

running 1:05:30 [3] 14.0 km (4:41 / km) +50m 4:36 / km
shoes: brooks trance 10

Weekend in London, so a lap of the parks, hyde, st james and green. A cool overcast morning making it a pleasant run.

Friday Jun 3, 2011 #

running 44:30 [3] 9.5 km (4:41 / km) +100m 4:27 / km
shoes: brooks trance 10

Felt like I was running slower than this. Also struggled a bit on the climb back to the guard house. The throught of going back to work maybe

Thursday Jun 2, 2011 #

running 58:30 [3] 12.7 km (4:36 / km) +140m 4:22 / km
shoes: brooks trance 9 mk 3

Lunch time run on the path beside the train line.

Wednesday Jun 1, 2011 #

running 54:20 [3] 11.9 km (4:34 / km)
shoes: brooks trance 10

Very pleasant evening run.

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