Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 28 days ending Feb 28, 2014:

activity	#	time	miles		km		+m
running	20	15:25:10	117.87	(7:51)	189.7	(4:53)	510
orienteering	4	8:09:00	26.22	(18:39)	42.2	(11:35)	330
Exercise session	5	2:45:00
pseud-o	1	40:30	5.59	(7:15)	9.0	(4:30)
Total	23	26:59:40	149.69		240.9		840

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Friday Feb 28, 2014 #

running warm up/down 27:30 [2] 5.2 km (5:17 / km)
shoes: Kyano 19

From home to Fearon Reserve and back home again afterwards

running intervals 24:00 [4] 6.0 km (4:00 / km)
shoes: Kyano 19

6 x 1 km, with 90 seconds rest between. A tough session, but pleased with the way it went. Managed to keep the reps even, while ensuring a solid pace.

Thursday Feb 27, 2014 #

running 43:00 [3] 9.0 km (4:47 / km)
shoes: Hurricane 14, grey

Went out in the evening, after a long day at a spin cycle meeting (lots of hot air, but didn't go anywhere). The run was light relief

Wednesday Feb 26, 2014 #

running 46:30 [3] 10.0 km (4:39 / km) +100m 4:26 / km
shoes: Kyano 19

Tuesday Feb 25, 2014 #

running 43:00 [3] 9.0 km (4:47 / km) +100m 4:32 / km
shoes: Kyano 19

Sunday Feb 23, 2014 #

orienteering 2:10:00 [2] ***** 9.0 km (14:27 / km)
shoes: New integrators

Second session of control checking. Got through 10 controls without a hitch, but then got off line and again found relocation difficult. Completed the rest of the loop pretty well.

orienteering 1:10:00 [3] ***** 6.0 km (11:40 / km)
shoes: New integrators

Test running one of the courses. First leg offered 3 viable routes all tough. A small wobble, but quickly corrected, then went through the rest pretty much without issue, just slow.
Rough under foot and thick in places, but other areas offer really great running.

Saturday Feb 22, 2014 #

orienteering 3:00:00 [2] ***** 12.0 km (15:00 / km)
shoes: New integrators

Control checking at Kangaroo Crossing. Had planned loops to check the controls. first loop, got the first control on the list and started towards the second one. Not sure what happened but ended up doing a big loop by the time I found something sufficiently unique to relocate. By this stage picked up the planned loop at 4, so did some modified the order. Quickly realised slow jog was the optimum pace. Finished the loop without further drama.
Loop two was good, and went without a hitch, as did loops 3 and 4.
Very technical area, and once you get out of place relocation is difficult.

Friday Feb 21, 2014 #

running warm up/down 45:00 [2] 8.5 km (5:18 / km)
shoes: Kyano 19

Warm up before tempo and then warm down afetrwards.

running tempo 24:00 [4] 5.8 km (4:08 / km)
shoes: Kyano 19

3 x 8 minutes tempo running, with a 2 minute recovery between. Did it as 4 minutes out and 4 minutes back. The out leg was into the wind. Managed to maintain the pace for all 3 getting to the same turn around point each time.

Thursday Feb 20, 2014 #

running 34:30 [3] 7.0 km (4:56 / km)
shoes: Hurricane 14, grey

Short run in the evening.
Strange sight for the day was the overweight jogger who was playing air guitar while running. Left hand was holding his iPod doing the fret work while he was doing windmill with his right hand and "jogging" slowly.

Wednesday Feb 19, 2014 #

running 47:40 [3] 10.0 km (4:46 / km)
shoes: Kyano 19

A quicker run than yesterday. Nice conditions for a run.

Tuesday Feb 18, 2014 #

running 49:30 [3] 10.0 km (4:57 / km)
shoes: Hurricane 14, grey

A fairly routine run. A coulpe of times I thought I was moving pretty quickly, but given the time I was clearly imagining things.

Monday Feb 17, 2014 #

running 44:10 [3] 8.8 km (5:01 / km)
shoes: Kyano 19

Home to The Strand and back. Took a few meters to get going this morning, but OK once the legs got moving

Exercise session 40:00 [3]

Plenty of upper body and core, plus a few glut and quad exercises for good measure.

Sunday Feb 16, 2014 #

orienteering race 1:22:00 [3] *** 10.7 km (7:40 / km) +330m 6:38 / km
shoes: New integrators

The plan was to treat this as a long training run. The running was OK, but technically could have ben better on 3 or 4 occasions. Settled into a steady pace from the start and got the first 2 OK, then got a bit low for 3 and had to climb up to the control. Found the tracks a bit hard to read. Next couple were OK. Small miss on 7, but didn't cost any time. OK into map change at 8. Got into the circle at 9, but took a few seconds to locate the control. Clean on the rest of the loop back to the map change. Got the first control on the long last loop OK. Then had trouble reading the tracks on the way to 16 and stopped short. Then realised had to cross one more spur . After the race worked out there were some extra tracks in the area. Spiked 17, but probably should have taken the wide left route instead. Good through the rest. Had been running with Laurina from 16, although we were taking different routes. Came down to a sprint from the last control, which she won by a second.

Saturday Feb 15, 2014 #

running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: saucony hurricane 14

Did a bit of a warm up, but the warm down was only token.

orienteering race 27:00 [4] 4.5 km (6:00 / km)
shoes: saucony hurricane 14

With the exception of the first 50m I was pretty happy with this effort. The map has an old course on the reverse side. Picked it up and saw the start triangle on the path and start to run. Looked again and realised it wasn't right, turned the map over and got in to it. Cursed and then settled down. Ran OK and navigated OK as well.

Wednesday Feb 12, 2014 #

running warm up/down 25:20 [3] 5.0 km (5:04 / km)
shoes: Hurricane 14, grey

Home to Fearon reserve and then back home at the end of intervals and exercise session

running intervals 8:00 [3] 2.0 km (4:00 / km)
shoes: Hurricane 14, grey

6 x 50, 6 x 100 and 6 x 150, with recovery jog in between.

Exercise session 20:00 [3]

pushups, squats, sit up, mountain climbers, lunges, dips and burpies. 3 rotations of 15 each. Then glut and ab exercises plus another 40 or so squats..

Tuesday Feb 11, 2014 #

running 54:30 [3] 10.4 km (5:14 / km) +200m 4:47 / km
shoes: Kyano 19

Thre parts to the run. Gentle climb to start with then flat for the first quarter. Then came the major part of the climb. About 150 m over the next k, then steeply down, followed by a nice gentle down hill, before finishing off with 3 k flat. Most difficult part of the climb were the step sections, which were uneven, and broken up, meaning it was hard to get into a rhythm. Back to the flat tomorrow

Monday Feb 10, 2014 #

running 41:30 [3] 8.6 km (4:50 / km)
shoes: Hurricane 14, grey

Early morning run around The Esplanade. Noticably darrker later in teh mornngs than even just a couple of weeks ago.

Exercise session 45:00 [3]

Rotated through 4 stations 2 x upper body, 1 x core and 1 x leg, different exercise each rotation

Saturday Feb 8, 2014 #

running 1:16:50 [3] 15.6 km (4:56 / km) +50m 4:51 / km
shoes: Kyano 19

Tough going this morning. It was warm and humid and the legs were feeling tired. Headed down to the strand to look at the blue marlin and the new LHD. Pretty impressive to see a 30000 tonne ship on the deck of another one, although the bow hangs over the back.

Friday Feb 7, 2014 #

running 31:00 [3] 6.0 km (5:10 / km)
shoes: Hurricane 14, grey

Run from home to Fearon Reserve and then back home again after session.

running 15:40 [3] 3.0 km (5:13 / km)
shoes: Hurricane 14, grey

Warm up (despite having run to the venue) and short recovery between interval sets. Normally when it is an interval session we do one set, then a 10 minute revovery and then the second set. This morning it was dark, so did the "10 minutes" before as a warm up, and then a short recovery between the sets

running intervals 20:00 [5] 4.0 km (5:00 / km)
shoes: Hurricane 14, grey

10 x 200m with 200m jog between, in two sets. Had a 4 minute recovery jog between sets. Second set was 10 seconds faster than first, so managed to maintain a the pace right through.

Thursday Feb 6, 2014 #

running 50:00 [3] 10.0 km (5:00 / km)
shoes: Kyano 19

Early run. When I got out side it felt cool, but once I started running it felt very warm.

Exercise session 15:00 [3]

Mainly upper body exercises, but a few curls and crunches as well.

Wednesday Feb 5, 2014 #

running 44:30 [3] 9.4 km (4:44 / km)
shoes: Hurricane 14, grey

Evening run, but need to go early tomorrow

Tuesday Feb 4, 2014 #

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Kyano 19

Jogged from home to the street o race and then back home.

pseud-o 40:30 [3] 9.0 km (4:30 / km)
shoes: Kyano 19

Street o was basically opposite the front door, so decided to make my annual one off appearance. Solid run, although the wind made a couple of the legs tough. Ran pretty evenly throughout.

Monday Feb 3, 2014 #

running 40:50 [3] 8.7 km (4:42 / km)
shoes: Hurricane 14, grey

Home to The Strand and then back home again. Was taking things reasonably easy on the way, then did a few short, sharp reps. Going home was just a straight forward run.

Exercise session 45:00 [3]

Full workout, upper body, core and legs. It was warm and humid and the flies were bad.

Saturday Feb 1, 2014 #

running 1:14:10 [3] 15.2 km (4:53 / km) +60m 4:47 / km
shoes: Kyano 19

For the last week the first couple of Kms of each run have been a bit of a struggle and generally felt bad and then things would come good and the rest of the run would flow well. Today was the opposite, felt good at the start and was going ok, but faded a bit at the end.

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