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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending May 31, 2007:

activity # timemileskm+m
  running26 20:25:06 163.11(7:31) 262.5(4:40) 1470
  4 4:30:00
  orienteering3 3:23:30 19.39(10:30) 31.2(6:31) 30027 /34c79%
  Total27 28:18:36 182.5 293.7 177027 /34c79%

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Thursday May 31, 2007 #

running hills (fartlek) 53:30 [4] 11.2 km (4:47 / km) +240m 4:19 / km
ahr:152 max:172 shoes: asics kyano 13 (blue)

Tea gardens hill circuit run as a fartlek session. Ran the hills and a couple of the flat sections hard; generally took it easy on the downhills. Gusty cold wind didn't make the conditions particularly pleasant.

Wednesday May 30, 2007 #

running 1:03:00 [3] 13.5 km (4:40 / km)
ahr:151 max:173 shoes: asics kyano 13 (blue)

Another early morning run. Much colder this morning, but clear.

Tuesday May 29, 2007 #

running 45:30 [3] 9.3 km (4:54 / km)
shoes: asics kyano 13 (blue)

Up early to get a run in before the fortnightly commute to Adelaide. I can report the sky was clear at 5, but very windy. Started the warmup for a hill sprint session, but when I got there decided it wasn't going to happen, so converted to an ordinary run (make that a very ordinary run).
Day further deteriated when we spent 40 minutes on the tarmac in Melbourne while the pilot tried to get the fuel gauge working. A technician finally turned up and by the length of time he took he just tapped it and the needle sprang to life.

1:00:00 [2]

Got very warm by the end of this session.

Monday May 28, 2007 #

running 48:40 [3] 10.2 km (4:46 / km)
shoes: asics kyano 13 (blue)

Reasonably easy run. Didn't push, but with about 3 k to go started to feel tired and heavy in the legs. Picked up again after about a k, and finished off strongly into the wind.

Sunday May 27, 2007 #

orienteering 1:17:00 [3] *** 12.2 km (6:19 / km) +300m 5:37 / km
spiked:12/15c shoes: falcon MS o shoes

A scrappy area, and a pretty scrappy run. First 3 controls were pretty ordinary. Had trouble following a small indistinct track on the way to 1, and consequently stuffed around in some thick stuff. Was on track for 2 then veered to the right and had to come back left to the control. Then on 3 headed off the track a bit early and then got confused in some more thick stuff. All 3 were disappointing particularly 1 and 3 which were pretty easy controls really. After that things settled and the rest was reasonably smooth.

running warm up/down 8:00 [3] 1.8 km (4:27 / km)
shoes: falcon MS o shoes

Warm up was shorter than the warm down

Friday May 25, 2007 #

running 43:00 [3] 9.0 km (4:47 / km)
shoes: asics kyano 13 (blue)

Lazy Friday run. Out early because otherwise it wasn't going to happen. Not as cold this morning as earlier in the week. Very overcast and no stars, only the occasional bright flashes as the moon shone through some of the thinner cloud bits. Dark and dull mornings like this are not particularly inspiring, so are probably well suited to the lazy Friday run.

Thursday May 24, 2007 #

running 49:46 [3] 10.8 km (4:36 / km) +60m 4:29 / km
shoes: asics kyano 13 (blue)

A mostly flat run along the river. Had a road section to start and finish with, but the middle 6.5 k was along the Maribyrnong. There is a climb on the return raod leg which was into the wind, which was gusting. Everytime I got a rythum the wind would gust again. almost perfecr conditions except for the wind.

Wednesday May 23, 2007 #

running warm up/down 13:30 [3] 2.9 km (4:39 / km)
shoes: asics kyano 13 (blue)

Reasonably quick warmup for a hill sprint session

running hills 12:10 [5] 2.6 km (4:41 / km) +100m 3:55 / km
shoes: asics kyano 13 (blue)

Set of 10 hill ssprints. Struggled through these. Felt flat after first couple but kept going.

running warm up/down 13:30 [3] 2.9 km (4:39 / km)
shoes: asics kyano 13 (blue)

Warm down after hill sprint session.

Tuesday May 22, 2007 #

running 47:40 [3] 10.2 km (4:40 / km)
shoes: asics kyano 13 (blue)

Flat 10k, at a slower pace than yesterday. Felt flat and struggled a bit towards the end.

Monday May 21, 2007 #

running 44:20 [4] 10.0 km (4:26 / km) +100m 4:13 / km
shoes: asics kyano 13 (blue)

Great lunch time run up the river.

Sunday May 20, 2007 #

running 1:18:10 [3] 17.0 km (4:36 / km) +150m 4:24 / km
shoes: asics kyano 13 (blue)

Saturday May 19, 2007 #

running 38:10 [3] 8.2 km (4:39 / km)
shoes: asics kyano 13 (blue)

Friday May 18, 2007 #

running 53:40 [3] 12.0 km (4:28 / km) +240m 4:04 / km
shoes: asics kyano 13 (blue)

Tea gardens hill circuit, with 6 climbs. Ran this fairly solidly, and felt good the whole way. The rain threatened all the way round, but didn't eventuate.

1:00:00 [2]

Thursday May 17, 2007 #

Note

Long day at work. Should have got up at 5 again, but didn't. The pre-lunch meeting went way over time, so there went the next opportunity. Put it down as a rest day.

Wednesday May 16, 2007 #

running 43:00 [3] 9.4 km (4:34 / km)
shoes: asics kyano 13 (blue)

Up at 5 to get a run in before heading to work at 6:30. Ground was wet, but the sky was clear. Quite warm and almost muggy.

Tuesday May 15, 2007 #

running 48:00 [3] 10.3 km (4:40 / km) +180m 4:17 / km
shoes: asics kyano 13 (blue)

Tea gardens hill route, with 2 variations. Stayed in the aprk area and didn't go out to Buckley St, and skipped the loop in the new park. This meant only 4 major climbs instead of the usual 6. Managed to just miss the rain, which was good

1:30:00 [2]

Longer session tonight. Worked up a sweat by the end

Monday May 14, 2007 #

running 43:50 [3] 9.4 km (4:40 / km)
shoes: asics kyano 13 (blue)

Spent the day in a training course. Not as boring as it could have been, but still a long day sitting looking at vugraphs.
Run was some light evning relief from the tedium of the day.

Sunday May 13, 2007 #

running 1:17:40 [3] 16.1 km (4:49 / km)
shoes: asics kyano 13 (blue)

Very cool this morning, but really pleasant. Went up the river past the weir. There were a lot of people out walking despite the cool start. Longest run for quite a while, need to get back into the long Sunday run habit.
C • Sunday long run 2

Friday May 11, 2007 #

running 41:00 [3] 8.4 km (4:53 / km)
shoes: asics kyano 13 (blue)

Friday early morninfg run. Long day coming up, so just took it easy.

Thursday May 10, 2007 #

running 49:10 [3] 10.4 km (4:44 / km) +80m 4:33 / km
shoes: asics kyano 13 (blue)

If yesterday was a run of frustration, then today was one of celebration. Got sportsim working thanks to a helpful hint from oxoman. Need to rotate the map and then everythings works OK.
Flushed with last night's success today was a more gentle run. Along the Maribyrnong to Flemington race course and back. Not as good as going the other way as there is a 2k stretch along Maribyrnong Rd at the start and finish.

Wednesday May 9, 2007 #

running warm up/down 11:30 [3] 2.4 km (4:47 / km)
shoes: asics kyano 13 (blue)

Precursor to tempo session, and a warm down after

running tempo 42:10 [4] 10.0 km (4:13 / km) +60m 4:06 / km
shoes: asics kyano 13 (blue)

Tempo run up the Maribyrnong to vent the frustrations of the day. This is a great area for a run, away from traffic etc. Worked hard on this one.

The frustartions stemmed from my attempts to use sportsim to overlay the GPS tracks on an orienteering map. I installed the software, scanned the map and loaded up the track from the Garmin, but then it al turned to custard. Try as I might I could not get the track to scale properly. It either came out too skinny or two wide. Gave up in frustration after numerous attempts. The track overlaid on goggle earth without any problems at all, but I couldn't get it to scale correctly onto the map.

Tuesday May 8, 2007 #

running 47:00 [3] 10.0 km (4:42 / km)
shoes: asics kyano 13 (blue)

Felt better today, started a bit slowly but worked my way into it, and lasted to the end

1:00:00 [2]

Monday May 7, 2007 #

running 44:40 [3] 9.2 km (4:51 / km)
shoes: asics kyano 13 (blue)

Started out feeling stiff and fairly slow. Warmed up after a k or so, but then struggled over the last 2k. Weekend obviously took more out than I thought.

Spent part of the day organising a Garmin 305 for a work collegue. They are down to $270 US and then there is a $50US rebate, making it $220. The only problem is delivery has to be to a US postal address. Needed to call on a favour from a friend in Washington, but it makes it a cheap GPS unit (about $270 Aust)

Sunday May 6, 2007 #

orienteering race 1:11:30 [4] **** 11.0 km (6:30 / km)
spiked:15/19c shoes: falcon MS o shoes

State series race at Creswick Diggings. 8.4k course, measured 11 k on the garmin. Good course with a mix of spur gully and complex gold mining. Had some trouble reading the complex detail on the 1:15000 scale. 3 small fiddles on controls 3, 9 and 13 cost about 20 seconds each. Lost about 2 minutes on 11. Went accross the creek in the lighter green, and round the end of the 2 gullies, so I knew where I was at that stage, then couldn't read the way the mounds were mapped. Went about 100m past the control and then stood trying to work out the detail. Once I realised I was past the control from the erosion detail up the hill I went almost straight back to the control. (The garmin is a great tool for working out time loss.) Felt tired after the first 4 controls, but tried to push for the rest of the course. Tired at the end but reasonably satisfied with the run

Saturday May 5, 2007 #

orienteering 55:00 [3] *** 8.0 km (6:53 / km)
shoes: falcon MS o shoes

Control checking for Petticoat Gully event. Got to Creswick at 7.30 to start checking controls. Recorded 8k on the Gramin checking most of the controls.

running 25:00 [3] *** 5.0 km (5:00 / km)
shoes: falcon MS o shoes

Another couple of short checking sessions, plus picked up a few controls after the event. Added to this were several trips from registration to the start and back. By the time the day was over was feeling pretty stuffed.

Event went pretty well with only a couple of minor problems.

Thursday May 3, 2007 #

running 45:15 [3] 10.0 km (4:32 / km)
shoes: asics kyano 13 (blue)

A late evening run, after another long day. Felt a bit flat again. This week has been all over the place without the benefit of a more regular time slot for a run, and several long days. Hoping this is not the start of a pattern.

Wednesday May 2, 2007 #

running 54:15 [3] 12.0 km (4:31 / km) +260m 4:05 / km
shoes: asics kyano 13 (blue)

Lunch time Tea gardens hill circuit. Felt a bit flat and lacking zip, but the time was reasonable, given it is a tough circuit with 6 climbs.

Tuesday May 1, 2007 #

running 40:00 [3] 8.3 km (4:49 / km)
shoes: asics kyano 13 (blue)

Early morning run. Relatively short and slow in preparation for what is going to be a long day. Was looking to give the run a name, but was having difficulty finding one that wouldn't get me sued for libel or banned from sludge again

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