Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 28 days ending Feb 28, 2015:

activity	#	time	miles		km		+m
running	24	17:05:10	130.43	(7:52)	209.9	(4:53)	460
Exercise session	8	3:45:00
orienteering	2	54:10	6.28	(8:38)	10.1	(5:22)
Total	28	21:44:20	136.7		220.0		460

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Saturday Feb 28, 2015 #

Exercise session 15:00 [3]

Third session for the week, first time in awhile I achieved the goal.

Friday Feb 27, 2015 #

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Kyano 20

Warmup for tempo run.

running tempo 44:20 [4] 10.0 km (4:26 / km)
shoes: Kyano 20

Solid run. First k was 4:40; the next 8 were in a tight band around 4:25 and finished off with a 4:15. Having said yesterday I was struggling to run under 5 this was a pleasing workout.

Thursday Feb 26, 2015 #

running 50:15 [3] 10.0 km (5:02 / km)
shoes: Kyano 19 (grey)

Struggling to get below 5min/km

Exercise session 15:00 [3]

Core and upper body. Need to get back to 3 times a week

Wednesday Feb 25, 2015 #

running 35:30 [3] 7.2 km (4:56 / km)
shoes: Kyano 20

Run to Peel St and return

running hills 4:20 [4] 1.2 km (3:37 / km) +60m 2:53 / km
shoes: Kyano 20

Six ascents of Peel St incline.

running 7:40 [2] 1.2 km (6:23 / km)
shoes: Kyano 20

The gentle decents between

Tuesday Feb 24, 2015 #

running 50:45 [3] 10.1 km (5:01 / km)
shoes: Kyano 19 (grey)

A more pleasant morning for a run.

Monday Feb 23, 2015 #

running 30:40 [3] 6.0 km (5:07 / km)
shoes: Kyano 20

From home to exercise class.

Exercise session 45:00 [4]

Solid workout, covering whole body. Felt it most in the shoulders

Sunday Feb 22, 2015 #

running 59:20 [3] 12.0 km (4:57 / km)
shoes: Kyano 19 (grey)

Took a little while to get going this morning. After the first 4 k the splits dropped by 15 secs or so.

Friday Feb 20, 2015 #

running 46:50 [3] 9.8 km (4:47 / km) +100m 4:33 / km
shoes: Kyano 20

A couple of undulating loops.

Thursday Feb 19, 2015 #

running 50:00 [3] 10.7 km (4:40 / km)
shoes: Kyano 20

South along the beach and back

Wednesday Feb 18, 2015 #

running 49:10 [3] 10.3 km (4:46 / km)
shoes: Kyano 20

Trip to Perth for work staying at Cotttesloe. North along the beach and roads.

Tuesday Feb 17, 2015 #

running 40:20 [3] 8.0 km (5:03 / km)
shoes: Kyano 19 (grey)

Tok this easy this morning

Monday Feb 16, 2015 #

running 26:00 [3] 5.0 km (5:12 / km)
shoes: Kyano 19 (grey)

Home to The Strand for exercise class. Legs struggled to get going this morning

Exercise session 45:00 [4]

Full body workout. A tough morning

Sunday Feb 15, 2015 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: New integrators

Warm up jog before the race and then run back from the remote finish as a warm down.

orienteering race 40:40 [4] 7.1 km (5:44 / km)
shoes: New integrators

Good run, and an interesting tussle with the juniors. Was sitting in third at the first map change behind 2 of the junior boys. They were running a bit faster, but I stayed in touch on the first loop with cleaner orienteering. Was about 50m down at the start of the second loop. Lost site of them on the first leg of the loop, but kept running hard. Punching 13 had to wake the control up. Short leg to 14 and one of the juniors went passed, but then hesitated in the circle. I punched first, again waking the control. He passed me again heading to 15, but was taking a higher route round the hill. Again had to wake up 15, so realised I was in front again. Same at the last control, so put the head down and ran hard for the finish. Got the victory by 19 seconds.

Saturday Feb 14, 2015 #

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

Warm up before sprint race, legs were feeling a bit tired

orienteering race (Park sprint) 13:30 [4] 3.0 km (4:30 / km)

Solid run. A hesitation at the first until I realised they were small plates, after that I knew what to look for.

Friday Feb 13, 2015 #

running 42:50 [3] 9.0 km (4:46 / km)
shoes: Kyano 20

Warm up and then an out and back run. Out in 2150 and back in 21. Was feeling tired after a couple of long days.

Thursday Feb 12, 2015 #

6 AM

running 46:30 [3] 9.5 km (4:54 / km)
shoes: Kyano 19 (grey)

Relaxed run. Running group tomorrow so probably a bit more energy required.

Wednesday Feb 11, 2015 #

running 39:30 [3] 8.1 km (4:53 / km)
shoes: Kyano 20

Tuesday Feb 10, 2015 #

7 AM

running 51:40 [3] 10.8 km (4:47 / km) +250m 4:17 / km
shoes: Kyano 19 (grey)

I had intended to have an easier week, but things change and I needed a solid run. Around Buningyong and Union Jack. Needed to clear the head and remember Tom.

Monday Feb 9, 2015 #

6 AM

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Kyano 20

Home to The Strand and then back home after exercise session.

Exercise session 40:00 [3]

worked pretty hard this morning. Upper body, core and some leg work.

Saturday Feb 7, 2015 #

8 AM

running 1:03:00 [3] 13.0 km (4:51 / km)
shoes: Kyano 20

Probably need to start to stretch the long run out a bit, but this morning was not the time, warm, humid and windy. So similar distance to the last couple of weeks. Good decision.

Friday Feb 6, 2015 #

6 AM

running warm up/down 12:00 [3] 2.2 km (5:27 / km)
shoes: Kyano 19 (grey)

Warm up pre tempo run and then a warm down jog afterwards

running tempo 27:50 [4] 6.5 km (4:17 / km)
shoes: Kyano 19 (grey)

2 x 14 min tempo. Second one was 10 seconds quicker and 50m longer.

6 PM

Exercise session 10:00 [3]

What now becoming the regular 10 minute routine for upper body and core.

Thursday Feb 5, 2015 #

6 AM

running 49:40 [3] 10.0 km (4:58 / km)
shoes: Kyano 20

Reasonably relaxed run. Interesting that some days the pace can be very even with only a couple of seconds variation between the fastest and slowest km. Recently had a run where consecutive km were within 1 second of each other.Today was not one of those, with about 20 seonds variation, and the pace bounced around a bit.

Wednesday Feb 4, 2015 #

6 AM

running 35:20 [3] 7.1 km (4:59 / km)
shoes: Kyano 19 (grey)

Home to Peel St incline and back.

running hills 3:40 [4] 1.1 km (3:20 / km) +50m 2:43 / km
shoes: Kyano 19 (grey)

5 reps on Peel St. Another step forward in the recovery.

running 6:40 [2] 1.1 km (6:04 / km)
shoes: Kyano 19 (grey)

The down hill recovery between the ascents

7 PM

Exercise session 10:00 [3]

Upper body and core.

Tuesday Feb 3, 2015 #

6 AM

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Kyano 20

Along the coast to Ferguson St and back. Out in 25 and back in 24.

Monday Feb 2, 2015 #

5 AM

running 39:20 [3] 8.0 km (4:55 / km)
shoes: Kyano 19 (grey)

Run to The Strand as a warmup for exercise class and then run home.

6 AM

Exercise session 45:00 [3]

Solid upper body and core work out. New trainer this morning, so the format was different, but exercises were familiar, or a variation of a familiar one.

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