Training Log: phatmax
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| orienteering | 2 | 3:21:10 | 12.3 | (16:21) | 19.8 | (10:10) | 47 / | 52c | 90% | |||
| running | 5 | 3:01:00 | 22.0 | (8:14) | 35.4 | (5:07) | ||||||
| Exercise session | 2 | 1:10:00 | ||||||||||
| Total | 6 | 7:32:10 | 34.3 | 55.2 | 47 / | 52c | 90% | |||||
| « |
| ||||||||||||||
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Friday Apr 19 #
running 32:30 [3] 6.0 km (5:25 / km)
shoes: Nike Zoom Fly 5
Early run.
orienteering 2:00:00 [1] **** 10.0 km (12:00 / km)
spiked:36/38c shoes: NVii O shoes
Putting out flags for test run tomorrow in preparation for next Easter. Walked around, which was useful in noting where some map changes are required.
Thursday Apr 18 #
running 15:10 [3] 3.0 km (5:03 / km)
shoes: Zoom Fly 5 Blue
Warm up and warm down
running tempo 23:30 [4] 5.0 km (4:42 / km)
shoes: Zoom Fly 5 Blue
Had a limed time window, so decided to try and make the most of it.
Wednesday Apr 17 #
running 35:30 [3] 7.0 km (5:04 / km)
shoes: Nike Zoom Fly 5
Exercise session 30:00 [3]
Tuesday Apr 16 #
running 42:30 [3] 8.4 km (5:04 / km)
shoes: Zoom Fly 5 Blue
Late afternoon run, due to an early start in Thomastown. Basically out and back along the water. Had a tail wind heading out, so had to work hard coming back.
Monday Apr 15 #
running 31:50 [3] 6.0 km (5:18 / km)
shoes: Nike Zoom Fly 5
Was a bit of a struggle
Exercise session 40:00 [3]
Sunday Apr 14 #
orienteering 49:50 [3] ***** 5.6 km (8:54 / km)
spiked:11/14c shoes: NVii O shoes
Test run for next Easter.
Really enjoyed this. .A great area and a challenging course. Needed to be in contact with the map the whole time. As soon as I relaxed concentration just a little bit, I stuffed up. Was really good through the first 6, and then on 7 was starting to think I had muffed it when it fitted and got he control. Got too high heading to 8 and realised, so headed to definite feature and then into the control. Probably cost a couple of minutes. With hindsight should have taken the other route option. 9 and 10 were good, then took the wrong route choice to 11, stopped short and thrashed around in some thicker stuff for a while. 3 or 4 minutes.
Pretty clean after that.
Really enjoyed this. .A great area and a challenging course. Needed to be in contact with the map the whole time. As soon as I relaxed concentration just a little bit, I stuffed up. Was really good through the first 6, and then on 7 was starting to think I had muffed it when it fitted and got he control. Got too high heading to 8 and realised, so headed to definite feature and then into the control. Probably cost a couple of minutes. With hindsight should have taken the other route option. 9 and 10 were good, then took the wrong route choice to 11, stopped short and thrashed around in some thicker stuff for a while. 3 or 4 minutes.
Pretty clean after that.
orienteering 31:20 [3] ***** 4.2 km (7:28 / km)
shoes: NVii O shoes
Picking up controls. Went straight to them all.
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Apr 20 | | ||||||||||
| Apr 13 | | ||||||||||
| Apr 6 | | ||||||||||
| Mar 30 | | ||||||||||
| Mar 23 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Apr 20 | | ||||||||||
| Apr 13 | | ||||||||||
| Apr 6 | | ||||||||||
| Mar 30 | | ||||||||||
| Mar 23 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Apr 20 | | ||||||||||
| Apr 13 | | ||||||||||
| Apr 6 | | ||||||||||
| Mar 30 | | ||||||||||
| Mar 23 | |
all weeks | months | years | as calendar