Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 28 days ending Feb 28, 2011:

activity

time

miles

running

19:17:20

154.22

(7:30)

248.2

(4:40)

2080

walk

7:00:00

9.94

(42:15)

16.0

(26:15)

orienteering

54:40

5.41

(10:07)

8.7

(6:17)

120

22 /

23c

95%

Total

27:12:00

169.57

(9:37)

272.9

(5:59)

2200

22 /

23c

95%

4:00

0:00

» now

Monday Feb 28, 2011 #

running 51:20 [3] 11.5 km (4:28 / km) +120m 4:15 / km
shoes: brooks trance9 mark 2

The last couple of days have been a bit stressful and this was a chance to let go and release a bit of the pent up energy and work the legs before tonights flight.

Sunday Feb 27, 2011 #

running 1:18:10 [3] 16.2 km (4:50 / km) +150m 4:37 / km
shoes: brooks trance9 mark 2

Great morning for a run. Headed out along the avon, then through Strattford Subcastle, Lower Woodford, little durnford and then back to old sarum and bishopdown. Really nice and peaceful route.

Friday Feb 25, 2011 #

running 46:10 [3] 10.2 km (4:32 / km)
shoes: brooks trance 9 mk 3

Flat run along te river and back. Track was a bit muddy, but otherwise very pleasant

Thursday Feb 24, 2011 #

running 36:40 [3] 7.8 km (4:42 / km)
shoes: brooks trance9 mark 2

Time for this week's hill session. The warmup run, between the hills and then a shortish warm down afterwards.
Entered the scottish 6 days last night, should be a good event and something to look forward to. A couple of work meetings at the end of June, start of July mean that WMOC is looking impossible, so 6 days will need to do instead. Need to get meeting organisers to be more aware of such clashes and avoid scheduling them at the same time as important events..

running hills 12:00 [4] 3.0 km (4:00 / km) +200m 3:00 / km
shoes: brooks trance9 mark 2

Variation on the hill session. 9 climbs of varying length and eleavation, interspersed by downhill and flat sections.

Wednesday Feb 23, 2011 #

running 49:40 [3] 10.4 km (4:47 / km) +120m 4:31 / km
shoes: brooks trance 9 mk 3

Bishop Down and Laverstock circuit. Haven't done this run for several weeks, so it made a change. The climb is split between the first couple of Kms and the last couple of Kms. Middle 4 km is downhill or flat.

Tuesday Feb 22, 2011 #

running 52:10 [3] 11.3 km (4:37 / km) +100m 4:25 / km
shoes: brooks trance9 mark 2

Lunchtime run. Didn't think I was going particularly fast, and thought I was having an offish day because legs felt a bit tired on the uphill bits. Surprised to see the time.

Monday Feb 21, 2011 #

running 47:30 [3] 10.0 km (4:45 / km)
shoes: brooks trance 9 mk 3

Fairly easy evening run. It drizzled all day, but cleared just before I headed out. Cool evening.

Sunday Feb 20, 2011 #

running 1:11:40 [3] 15.3 km (4:41 / km)
shoes: brooks trance9 mark 2

Cultural weekend in London, so morning run around St James and Hyde parks. Then did some walking around the capital.
Went to a concert at Wigmore Hall last night. It featured some compositions by Brett Dean, Dean playing solo viola and then in a string quintet, and Piers Lane playing piano. Both Dean and Lane are Australian and get much more acclaim in Europe than in Australia. Great evening. THen today went to the Wallace collection in London.

Friday Feb 18, 2011 #

running 51:20 [3] 11.0 km (4:40 / km) +120m 4:26 / km
shoes: brooks trance 9 mk 3

Friday run around the villages. Was feeling good on the initial down hill, but the legs certainly noticed the return. Much cooler today and overcast. As I got close to work this morning the fog came down and although it has lifted a bit the visability has remained greatly reduced.

Thursday Feb 17, 2011 #

running 42:30 [3] 9.1 km (4:40 / km) +120m 4:23 / km
shoes: brooks trance9 mark 2

This was the run to Gomeldon hill and back plus the downhill recovery between the ascents. Beautiful day for running. Cool and fine.

running hills 5:30 [5] 1.4 km (3:56 / km) +130m 2:41 / km
shoes: brooks trance9 mark 2

This week's hill session. 5 times up Gomeldon hill plus once up Porton back hill. Legs really felt the climbs.

Wednesday Feb 16, 2011 #

running 46:40 [3] 10.1 km (4:37 / km) +50m 4:31 / km
shoes: brooks trance 9 mk 3

Cool evening. Didn't push it, but time was reasonable anyway

Tuesday Feb 15, 2011 #

running 49:10 [3] 10.2 km (4:49 / km) +100m 4:36 / km
shoes: brooks trance9 mark 2

Easish evening run.

Monday Feb 14, 2011 #

running 55:50 [3] 12.2 km (4:35 / km) +100m 4:24 / km
shoes: brooks trance 9 mk 3

Great day for a run and missed the normal Sunday run. Went round the villages, there was a lot of rain over the weeken and didn't fancy all the mud accross the fields.

Sunday Feb 13, 2011 #

walk 3:00:00 [1] 6.0 km (30:00 / km)

More walking around the streets. Started from the station and looped around.
With a good map this would be a truely great urban O location, in its own way as challenging as many comples bush O locations.

C • Haven't you heard of the Venice street-O? 2

Saturday Feb 12, 2011 #

walk 4:00:00 [1] 10.0 km (24:00 / km)

Walking round the streest of Venice. Started with a loop of Murano Island, then cought the water bus to St Marks Square and worked our way back , very circuitously, to the station. The map we had was reasonable, but led us astray a couple of times, when it showed a street going through and it didn't or a street being presnet along the edge of a canal and it wasn't.

Friday Feb 11, 2011 #

running 59:40 [3] 12.6 km (4:44 / km) +100m 4:33 / km
shoes: brooks trance 9 mk 3

Had to drop the hire car from yesterday back at 8, so ran hhome vis the water meadows, lower Bremerton, Quidhampton and Bremerton. Feeling a bit tired. Heading to Venice for the weekend so plenty of walking in store.

Thursday Feb 10, 2011 #

running 34:30 [3] 7.5 km (4:36 / km)
shoes: brooks trance9 mark 2

Late evening run. Wet and dark, not the nicest conditions. Kept it flat today.

Wednesday Feb 9, 2011 #

running 42:40 [3] 9.2 km (4:38 / km) +100m 4:24 / km
shoes: brooks trance 9 mk 3

Last year I had ben doing a weekly hill "sprint" session, but this aspect of training had been neglected since October. Although there have been a lot more hills in the normal running than I was getting back in Melbourne decided it was time to stop being lazy and put the hill sprint session back.
This was the run to and from the hill plus the resting decents. Took the climbs there and back as tempo.

running hills 3:20 [5] 1.0 km (3:20 / km) +100m 2:13 / km
shoes: brooks trance 9 mk 3

Four ascents of Gomeldon hill. Felt knackered after the fourth. Two lessons. One - need to stop being slack and do a regular hill sprint session, and two - take a more measured approach so that I can do more than 4.

Tuesday Feb 8, 2011 #

running 49:30 [3] 10.7 km (4:38 / km) +100m 4:25 / km
shoes: brooks trance9 mark 2

After a foggy start it turned into a lovely fine day perfect for running. A bit more effort than was exerted last night

Monday Feb 7, 2011 #

running 53:30 [3] 10.9 km (4:54 / km)
shoes: brooks trance 9 mk 3

Loafed around this in the evening.

Sunday Feb 6, 2011 #

running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: sarva ms

Run to the start and then back from the finish. Remote starts and finishes tend to be the norm in the UK. Parking and assembly areas can be an issue, so you often have a bit of a distance to the start and finish. Today was the furthest yet.

orienteering race 54:40 [4] *** 8.7 km (6:17 / km) +120m 5:53 / km
ahr:163 max:173 spiked:22/23c

Have been running well lately, and when I have gone to an o race the navigation has generally been good, but not great, spoilt by some small errors. Eliminated the errors today and reaped the rewards. Won blue course and M55 by narrow margin In the process beating the number one ranked M55 and 2 other top 10 ranking runners. Results were very tight, second place was 5 seconds behind and 3rd was 8 seconds. A gap of 4 minutes back to 4th, Lead swapped throughout the race.
Area was realitively flat. It was cirss-crossed with ditches. The only blemish was stopping a bit short on 14, which cost 15 or 20 seconds. Was a bit slow on 6 when I hit a large patch of thinings lying on the ground. Two other incidents on the course for the day. Was climbing over a wooden fence and slipped from the top rail landing on my bum. A bit sore for the next control. Then, near the end the leg from 20 to 21 crossed a marshy area. Put my foot down and went up to my knees. Fortunately both shoes stayed on when I pulled myself out. The last 2 legs headed straight into teh strong wind which mad them tough.

C • Gavin Clegg? 3

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