Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Sep 30, 2019:

activity

time

miles

running

16:22:30

128.87

(7:37)

207.4

(4:44)

260

Exercise session

2:10:00

orienteering

43:10

5.1

(8:28)

8.2

(5:16)

14 /

16c

87%

Total

19:15:40

133.97

215.6

260

14 /

16c

87%

1:02

0:00

» now

Sunday Sep 29, 2019 #

running 38:20 [3] 8.0 km (4:48 / km)
shoes: Nike zoom fly knit grey

An early run, and particularly for a Sunday, but had an early flight. Didn’t feel too bad, despite the late night

Saturday Sep 28, 2019 #

running 56:50 [3] 12.0 km (4:44 / km) +50m 4:38 / km
shoes: Nike zoom fly knit grey

A shuffle of days to accommodate travel. Did a loop to include Primrose Hill, which is about the only decent climb anywhere close.

Friday Sep 27, 2019 #

running 51:00 [3] 10.8 km (4:43 / km)
shoes: Nike zoom fly knit grey

Solid run around Hyde Park. Best morning of the week so far in terms of the weather. A bit tight in a couple of spots after the extended gym session yeaterday.

Thursday Sep 26, 2019 #

Exercise session 40:00 [3]

Another wet soggy morning. Decided to confinr myself to the gym. Extended session.

Wednesday Sep 25, 2019 #

running tempo 18:20 [4] 4.0 km (4:35 / km)
shoes: Nike zoom fly knit grey

A shorter run this morning due to travel committmnets. Was OK when I stated, but half way it started to rain and by the time I finished it was bucketing down. More puddles on the floor.

running 4:50 [3] 1.0 km (4:50 / km)
shoes: Nike zoom fly knit grey

Warm up

Tuesday Sep 24, 2019 #

running 48:20 [3] 10.0 km (4:50 / km)
shoes: Nike zoom fly knit grey

A wet, miserable morning. Not pleasant! A lap of Regents Park, and normally would see 20+ others around the park Spotted 8 this morning, which was a lot more than I expected.

Monday Sep 23, 2019 #

running 31:50 [3] 6.5 km (4:54 / km)
shoes: Nike vapour fly 4% blue

St JAmes Park and Buckingham Palace

Exercise session 25:00 [3]

Gym session

Sunday Sep 22, 2019 #

running 57:30 [3] 12.0 km (4:48 / km)
shoes: Nike Zoom Fly knit cream

Out through Hyde Park and then back through Mayfair. Legs felt a bit tired this morning and really noticed even the small inclines. Must have run harder than I thought yesterday

Saturday Sep 21, 2019 #

running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Nike zoom fly knit grey

Warm up prior to London City race. Was feeling a bit lethargic, combination of a couple of nights of bad sleep, and very early morning and long day yesterday

orienteering race 43:10 [4] *** 8.2 km (5:16 / km)
spiked:14/16c shoes: Nike zoom fly knit grey

London city race. First event since last year’s Vic sprint, so very rusty on the orienteering.
Dropped 20 seconds on the first control when I was looking for a set of stairs instead of the ramp I had correctly run to. Looked around, then reread the map, and realised the ramp was right. Then blew about 2:30 on 3. Missed seeing that the passage way I wanted to use was blocked, so had to double back, then ran past the road I wanted and ended up I street further. Meant covering about 350m extra distance. After that settled and navigated well, with no significant issues or hesitations.
Legs got tired toward the end, when I tried to push a bit.

Note

Despite the errors the run was good enough for the win. Apparently a crane operator was blocking one of the route choices on the leg to 3, so despite my errors I was 5th fastest. In the end the organisers took that leg out. Oddly enough that reduced the winning margin.
Note a good result on a number of levels. The organisers should have just voided the race. Also I would rather have had an error free race and finished down the order than make a frustrating mistake.

Course 7 - Splits

Tuesday Sep 17, 2019 #

running 46:50 [3] 10.0 km (4:41 / km)
shoes: Nike vapour fly 4% blue

Outer and inner loops of Regents Park, then out to the airport. A couple of days in Bucharest for NATO S&T Board.
Wore new vapour fly 4% for first time, very light and very comfortable. My only slight negative is that the toe box is a bit tighter than I have been used to. Had ordered a pair of flyknit, but they sent the vapour fly by mistake. Not complaining as I would not have been able to afford the vapour fly at real price, and normally there is no discount, not even for Nike employees.

Monday Sep 16, 2019 #

running 38:40 [3] 8.0 km (4:50 / km)
shoes: Nike zoom fly knit grey

Loop around St James Park and Green Park.

Exercise session 20:00 [3]

Gym session. over a week since the last one, could be feeling it a bit tomorrow.

Saturday Sep 14, 2019 #

running 50:00 [3] 10.5 km (4:46 / km) +50m 4:39 / km
shoes: Nike Zoom Fly knit cream

Extended the loop a bit. Although the streets are in a grid pattern it is a nice area for running plenty of shade, leafy trees and very little traffic. There is also the occasional disruption to the grid pattern, to mix it up a bit
Heading back to London this afternoon. Really enjoyed the visit

Friday Sep 13, 2019 #

running 41:50 [3] 9.0 km (4:39 / km) +50m 4:31 / km
shoes: Nike Zoom Fly knit cream

Went east this morning, and into a section where on the map the regular grid was broken by a couple curvy diagonal roads. The road structure is to accommodate a ridge, and climbed up and then back along the top. Nice area.

Thursday Sep 12, 2019 #

running 44:00 [3] 9.3 km (4:44 / km) +60m 4:35 / km
shoes: Nike Zoom Fly knit cream

Different, but similar loop. Headed into a couple of adjoining neighbourhoods. Some better than others.
Portland is pretty monotone for a US city, particularly compared to NY and DC

Wednesday Sep 11, 2019 #

running 39:40 [3] 8.4 km (4:43 / km) +50m 4:35 / km
shoes: Nike Zoom Fly knit cream

Large "block" around NE Portland. Very quiet, leafy neighbourhood.

Tuesday Sep 10, 2019 #

running 48:40 [3] 10.4 km (4:41 / km)
shoes: Nike zoom fly knit grey

Early start. Dropped the car back in Chelsea and ran home via Battersea Park, and Waterloo Bridge.
Then out to the airport to catch plane to US. Rest of the week in Portland.

Monday Sep 9, 2019 #

running 17:30 [3] 3.7 km (4:44 / km)
shoes: Nike Zoom Fly knit cream

Warm up/Warm down for tempo run.

running tempo 26:30 [4] 6.0 km (4:25 / km)
shoes: Nike Zoom Fly knit cream

A good run around Regents Park. Had a limited time slot, so decided to push Pace fluctuated from low 4:20's to about 4:28.

Saturday Sep 7, 2019 #

running 48:10 [3] 10.1 km (4:46 / km)
shoes: Nike Zoom Fly knit cream

Normally Saturday is non-runnng day, but swapped with Sunday for convenience.
Spotted a couple doing their wedding photos at Piccadilly Circus at 8am. They were standing in the middle of Regent St and snapping away. A common thing for Asian couples to travel somewhere to get the photos before the wedding.

Friday Sep 6, 2019 #

running 37:20 [3] 8.0 km (4:40 / km)
shoes: Nike zoom fly knit grey

Another quickish run. I was starting to doubt the Garmin, but checked against the phone and pace count. It matched the pace count, and phone was 10% longer.

Exercise session 20:00 [3]

Core and upper body

Thursday Sep 5, 2019 #

running 45:40 [3] 9.8 km (4:40 / km)
shoes: Nike Zoom Fly knit cream

Pretty solid run along the waterfront and then park. Wasn’t aimimg for it to be quite so quick.

Wednesday Sep 4, 2019 #

running 42:20 [3] 9.0 km (4:42 / km)
shoes: Nike Zoom Fly knit cream

A quick run around the citadel in Copenhagen

Tuesday Sep 3, 2019 #

running 47:50 [3] 10.0 km (4:47 / km)
shoes: Nike Zoom Fly knit cream

Outer and inner Regents park.

Monday Sep 2, 2019 #

running 37:50 [3] 7.9 km (4:47 / km)
shoes: Nike zoom fly knit grey

Loop through Hyde Park. The mornings are noticably cooler the last week, but the days are still nice

Exercise session 25:00 [3]

Sunday Sep 1, 2019 #

running 51:40 [3] 11.0 km (4:42 / km)
shoes: Nike Zoom Fly knit cream

Sunday run to Chelsea, via Blackfriars, to pickup the car. Nice along the river this morning. Then drove home in preparation for trip to Cotswolds next weekend. Early Sunday morning it is 10 minutes drive, versus nearly an hour in the evening during the week.

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