Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Jun 30, 2012:

activity

time

miles

running

18:32:50

145.96

(7:37)

234.9

(4:44)

690

orienteering

2:23:55

12.74

(11:18)

20.5

(7:01)

550

37 /

41c

90%

Total

20:56:45

158.7

(7:55)

255.4

(4:55)

1240

37 /

41c

90%

1:10

0:00

» now

Friday Jun 29, 2012 #

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Brooks Adrenalin ASR

Easy lunchtime run

Thursday Jun 28, 2012 #

running 56:20 [3] 11.5 km (4:54 / km)
shoes: Brooks Adrenalin ASR

Evening run around the esplanade and Nelson place

Wednesday Jun 27, 2012 #

running 46:30 [3] 10.1 km (4:36 / km)
shoes: Brooks Adrenalin ASR

The day started full of hope and promise, but 5 back o back meetings and a a series of bad news scenarios took the gloss off it. Nice to get home for a late run

Tuesday Jun 26, 2012 #

running 47:10 [3] 10.1 km (4:40 / km)
shoes: saucony guide 4

Much better than it had any right to be. Woke up feeling bad and sounding eve worse. Took most of the day to show signs of improvement, and by the time I got home was feeling wel enough for a run. Somewhat surprised by it

Monday Jun 25, 2012 #

running 49:00 [3] 10.5 km (4:40 / km)
shoes: saucony guide 4

Felt pretty ordinary when I got up this morning, and wasn't feeling much better when I headed out at lunchtime. Plugged away, and started to feel better when I turned for home. Felt better at the end than I had at the start

Sunday Jun 24, 2012 #

running 1:10:00 [3] 14.6 km (4:48 / km)
shoes: saucony guide 4

Watched the first quarter of the dees match and then decided to head out. Got back at 3/4 time and they were 80 points up. Reward for the exercise

Friday Jun 22, 2012 #

running 45:00 [3] 9.3 km (4:50 / km)
shoes: saucony guide 4

Relaxed lunchtime run. Started as a group of 6, but gradually pairs dropped off. Windy, but finished with a tail wind for last k or so

Thursday Jun 21, 2012 #

running 47:00 [3] 10.0 km (4:42 / km)
shoes: Brooks Adrenalin ASR

Waited all day in the hope the rain would clear. By the time I got home it had eased so headed out

Wednesday Jun 20, 2012 #

running 56:30 [3] 11.5 km (4:55 / km) +60m 4:47 / km
shoes: Brooks Adrenalin ASR

Along the river and under the westgate bridge then laps of westgate park. first half was very gentle, and then pace picked up a bit for the second half.

Tuesday Jun 19, 2012 #

running 57:20 [3] 12.0 km (4:47 / km) +100m 4:35 / km
shoes: saucony guide 4

Early morning run in Canberra. It wasn't as cool as I had feared

Monday Jun 18, 2012 #

running 47:40 [3] 10.5 km (4:32 / km)
shoes: Brooks Adrenalin ASR

Brisk lunchtime run to life saving vlub and back. Good day for it, not too much wind and not too warm.
Canberra tonight and by the time I get home tomorrow will have been to teh airport 6 out of the last 7 days.

Sunday Jun 17, 2012 #

running 1:00:00 [3] 12.6 km (4:46 / km) +200m 4:25 / km
shoes: Brooks Adrenalin ASR

Weekend trip to Brisbane, an opportunity for a run around wynnam and the bayside. A coule of hills to make itore interesrting

Friday Jun 15, 2012 #

running 43:40 [3] 9.4 km (4:39 / km)
shoes: saucony guide 4

Evening run, after an all day meeting. 7 hours is a long time to be siting down listening to the mutterings of oxygen thieves

Thursday Jun 14, 2012 #

running 49:40 [3] 10.3 km (4:49 / km) +50m 4:42 / km
shoes: saucony guide 4

Travel to Adelaide, so a change of scenery. Run along the torrens in the early morning

Wednesday Jun 13, 2012 #

running 1:00:00 [3] 12.6 km (4:46 / km) +50m 4:40 / km
shoes: saucony guide 4

Relaxed lunchtime run.

Tuesday Jun 12, 2012 #

running 47:00 [3] 10.1 km (4:39 / km)
shoes: saucony guide 4

Lunchtime run. Felt a lot better than I thought I might, but kept to dead flat route around the beach and back.

Monday Jun 11, 2012 #

running 11:00 [2] 2.0 km (5:30 / km) +50m 4:53 / km
shoes: VJ Integrator

Run to he start and then a short warm down after. It was uphill to the start and the legs felt it

orienteering race 46:00 [4] *** 6.8 km (6:46 / km) +150m 6:06 / km
spiked:9/10c shoes: VJ Integrator

Third day. Glad to report nothing got broken or was lost. Another clean run. Went wide to 1, down the track, up the minor track through the saddle and down the other side, then a long haul up the spur to the control. Slow on the way to 2, which was the only blemish. Was trying to read and work out the detail so slowed down. Should have not bothered and just run through. Rest of the course was god, and ran it fairly hard. No problems, and think I got the route choices reasonably right.
Overall pleased with the 3 days. Only significant time lose was due to lost contact. Rest was pretty good.

Sunday Jun 10, 2012 #

running warm up/down 16:00 [2] 3.0 km (5:20 / km) +50m 4:55 / km
shoes: VJ Integrator

Pre race warmup and post race jog

orienteering race 47:15 [4] *** 7.0 km (6:45 / km) +200m 5:54 / km
spiked:15/16c shoes: VJ Integrator

Another good run. No optical problems to report, but slipped on lose stones approaching 10 and smashed my compass. Punched a big whole in the base and the oil leaked out. The jet needle span like a top. Magnifier yesterday and compass today, turning into an expensive weekend.
Followed the tapes from the prestart, but missed seeing the start flag. By the time I realized decided to hit the track and run it for a few hundred meters. Probably not much time difference from the original intention. Clean through the controls 2 to 5. Only other thing was a 15 second hesitation at the base of the gully to 6. Rest of the course was clean and pleed to run the hills pretty well. Fortunately didn't need the compass much, particularly in the final part after I broke it.

Saturday Jun 9, 2012 #

running warm up/down 11:00 [2] 2.0 km (5:30 / km) +30m 5:07 / km
shoes: VJ Integrator

Warm up before the race and then a short warm down afterwards

orienteering race 50:40 [4] *** 6.7 km (7:34 / km) +200m 6:35 / km
ahr:161 spiked:13/15c shoes: VJ Integrator

Was reasonably happy with the run, despite losing 2 or 3 minutes at 12. There were extenuating circumstances. First part of the course was spur/gully and then the last 5 legs were through the erosion/mining. Was running wel and apart from a 20 second hesitation on the edge of the circle of 2 the first 6 legs were wel executed. Between 6 and 7 got brushes in the eye which flicked out the contact. Noticed it was missing when I looked down at the map heading into 7, bugger. Still the more detailed part of the course was coming up, but still had the magnifier. Pushed on, 8, 9 and 10 were good, basically could read tGe map well enough for macro route choice, and then used magnifier for inside the circle.. Getting close to 11 suddenly found had dropped the magnifier, double bugger. Got 11 ok, and navigated close to 12, but then couldn't read the detail. Bumbled round in the circle and lost a couple of minutes. Last 3 controls were ok. When I was getting ready decided not to bother taking the emergency specs in the back pocket. Have been taking them for years and never needed them. First time I leave them behind and ......Murphy lives

Thursday Jun 7, 2012 #

running 50:00 [3] 11.0 km (4:33 / km) +50m 4:27 / km
shoes: saucony guide 4

Noticed a definite time of day dependancy in natural running speed.
Lunch time is faster than evening is faster than early morning. Is it associated with stress adrenaline levels, or natural body rhythms?
Out through westgate park, along the beach to Port melb, then back via tram line, Inglis St and Lorimer St.

Wednesday Jun 6, 2012 #

running 44:10 [3] 9.4 km (4:42 / km)
shoes: Brooks Adrenalin ASR

Evening run. Legs felt a bit tired today, need to master running slowly

Tuesday Jun 5, 2012 #

running 20:50 [2] 4.0 km (5:13 / km)
shoes: Brooks Adrenalin ASR

First part of the day's run in a small group of 3.

running 35:00 [3] 7.8 km (4:29 / km) +50m 4:21 / km
shoes: Brooks Adrenalin ASR

Part 2 of the run via Westgate Park, without the group

Monday Jun 4, 2012 #

running 3:00 [3] 0.6 km (5:00 / km)
shoes: saucony guide 4

Out to the gate at work as a short warm up and then back in from the gate as a "warmdown"

running tempo 44:00 [3] 10.0 km (4:24 / km)
shoes: saucony guide 4

Legs were fresh and it was wet. Two good reasons to run a bit faster.

Friday Jun 1, 2012 #

running 46:00 [3] 10.0 km (4:36 / km)
shoes: saucony guide 4

This felt a lot easier than the time suggested.
Bad start to the day. The alarm went off and I got up, shaved and went down stairs and started making breakfast. Still looked dark, and then I noticed that it was an hour earlier than I thought. Somehow the alarm clock had been put forward an hour! Got to work very early, which had the benefit of some very productive time free of interuptions

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