Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Sep 30, 2018:

activity

time

miles

running

15:32:50

119.3

(7:49)

192.0

(4:52)

110

Exercise session

5:05:00

orienteering

50:30

4.23

(11:57)

6.8

(7:26)

12 /

14c

85%

Total

21:28:20

123.53

198.8

110

12 /

14c

85%

1:13

0:00

» now

Sunday Sep 30, 2018 #

running 1:08:20 [3] 13.0 km (5:15 / km)
shoes: Kayano 24

Long run as light relief from doing house work getting ready for first open house.

Friday Sep 28, 2018 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Zoom air grey

Warm up and warm down

running intervals 8:00 [4] 2.4 km (3:20 / km)
shoes: Zoom air grey

8 X 300m

Exercise session 15:00 [3]

Mixed body weight exercises

Thursday Sep 27, 2018 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Kayano 24

Warm up and warm down

Exercise session 30:00 [3]

Tuesday Sep 25, 2018 #

running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Kayano 24

Warm up run to, and a warm down run home.

running intervals 10:30 [4] 3.0 km (3:30 / km)
shoes: Kayano 24

Mixed intervals.

Exercise session 15:00 [3]

Body weight exercises

Monday Sep 24, 2018 #

running 10:00 [3] 2.0 km (5:00 / km)
shoes: Kayano 24

warm up jog. Basically straight off the plane.

Exercise session 45:00 [3]

Extended exercise session

Saturday Sep 22, 2018 #

running 58:00 [3] 12.0 km (4:50 / km)
shoes: Zoom air grey

solid runaround Hyde Park and Holland Park

Friday Sep 21, 2018 #

running 44:30 [3] 9.1 km (4:53 / km)
shoes: Zoom air grey

It was cooler this morning. Needed the exercise to prepare to spend the day eating for my country. Bilat discussions with the French in the morning, followed by formal lunch, then UK bilat discussions in the afternoon and dinner. Big day!

Thursday Sep 20, 2018 #

running 19:40 [3] 4.1 km (4:48 / km)
shoes: Zoom air grey

Warm up and warm down around parts of Hyde park and Kensington

running tempo 21:40 [4] 5.0 km (4:20 / km)
shoes: Zoom air grey

Tempo section of the run.

Exercise session 20:00 [3]

Hotel gym session

Wednesday Sep 19, 2018 #

running 49:20 [3] 10.2 km (4:50 / km)
shoes: Zoom air grey

Along the old Meon Valley rail line. This is very picturesque in the daylight, but eerie and strange in the dark. The overarching tree cover gave some protection from the damp

Tuesday Sep 18, 2018 #

running 38:20 [3] 8.0 km (4:48 / km)
shoes: Zoom air grey

Reverse of yesterday afternoon, but a more even pace.

Exercise session 20:00 [3]

Exercise session in the hotel gym. I am always puzzled by the people who run on the treadmill in the gym rather than outside. So much nicer in the open

Monday Sep 17, 2018 #

running 38:10 [3] 8.0 km (4:46 / km)
shoes: Zoom air grey

Lap of Hyde Park as a leg loosener after the flight. Noticeably warmer than Melbourne was over the weekend.

Sunday Sep 16, 2018 #

running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: New integrators

Warm up jog before the vic long champs. Skipped the warm down as had to head back to catch a plane

orienteering race 50:30 [4] *** 6.8 km (7:26 / km)
spiked:12/14c shoes: New integrators

Vic long champs. Second to Ted. Good run except for one control. Started conservatively to 1 trying to read the map, spiked the control, and then felt a bit more confident about the reading. Good through the detail to 2,3 and 4. Then it switched from gold mining to spur gully. Ran well through to 7, by which stage had a 2 minute lead, then blew 4 minutes on 8. Headed up the hill to the track, along the track and then down the spur. Missed the spur to the left the control was on, and got on a parallel one. Wasn't enough rock, and then realised the mistake, and headed back to the correct spur. Damage done. 2 minute lead turned to 2 minute deficit. Ran hard for the rest and got back a minute. Enjoyed the course despite the error