Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
running	23	16:10:00	123.84	(7:50)	199.3	(4:52)	530
Exercise session	10	4:06:00
orienteering	3	1:29:40	8.7	(10:18)	14.0	(6:24)	300
Total	23	21:45:40	132.54		213.3		830

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Tuesday Feb 28, 2017 #

running 51:30 [3] 10.0 km (5:09 / km)
shoes: Kayano 22

Struggled to get going this morning.

Monday Feb 27, 2017 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Kyano 21 Blue

Usual Monday morning routine.

Exercise session 30:00 [3]

Good session with a mix of upper body, core and legs.

Sunday Feb 26, 2017 #

running 1:17:50 [3] 16.1 km (4:50 / km) +100m 4:41 / km
shoes: Kayano 22

Home to Newport Lakes, a couple of laps then ran to The Strand and around the water finishing at the kiosk for a coffee.

Friday Feb 24, 2017 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Kyano 21 Blue

Home to Hatt Reserve, recovery between sprints and the run home as a warm down

running 3:00 [3] 0.8 km (3:45 / km) +50m 2:51 / km
shoes: Kyano 21 Blue

8 inclines

Exercise session 15:00 [3]

Mainly leg work - step ups, lunges, burpies, kick backs, dynamic lunges, squats; plus some push ups and plank

Thursday Feb 23, 2017 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Adidas adios

Warm up run before exercise session.

Exercise session 25:00 [4]

Pretty intense session

Wednesday Feb 22, 2017 #

running 51:50 [3] 11.0 km (4:43 / km)
shoes: Kyano 21 Blue

Up Melbourne Rd to North Rd and then back along the water. Mixed up the speed a bit and finished off with a couple of 4:20s.

Tuesday Feb 21, 2017 #

running 52:20 [3] 11.0 km (4:45 / km) +150m 4:27 / km
shoes: Adidas adios

Loop though Forrest, Griffith and Barton. A couple of steady hills which made a change from the normal flat stuff

Monday Feb 20, 2017 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Kayano 22

Home to The Strand, shorter route, and then home after exercise session

Exercise session 30:00 [3]

Sunday Feb 19, 2017 #

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

Warm up run before race. Skipped the warm down

orienteering race 52:10 [4] 7.4 km (7:03 / km) +300m 5:52 / km
shoes: New integrators

Longer race at Mt Tarengower. Not the best of starts when got left of the first control and looped in from slightly above. Then was good for the rest of the first loop, reading the rock ok. Started the second loop better, but then got left and high on the way to 9. Good until 20. At that stage was with Andrew Cameron, but again got a bit left and high on the way to 21, and had to come down into the control. Last couple were OK.

Saturday Feb 18, 2017 #

Event: BendiGo ToDay - Mt Tarrengower

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

Warm up before sprint and then a warm down after race

orienteering race 14:20 [4] 2.2 km (6:31 / km)
shoes: New integrators

Sprint race at Mt Tarrengower. 3rd behind Warren and a Bendigo junior. Dropped about 15 seconds on 1 when I did a lap of the rock. Was a bit left of the rock, and was thinking it would be behind, not the approach side. Then was left going to 2, and looped around the top, about 30 seconds. No problems after that.

Thursday Feb 16, 2017 #

running 36:00 [3] 7.5 km (4:48 / km)
shoes: Adidas adios

Home to The Strand and then back home after exercise session

Exercise session 35:00 [3]

Tough session with a good mix of leg, upper body and core.

Wednesday Feb 15, 2017 #

running 48:00 [3] 10.5 km (4:34 / km)
shoes: Kyano 21 Blue

Solid run this morning to make up a bit for yesterday's unplanned rest day.

Monday Feb 13, 2017 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Adidas adios

Home to The Strand and then back home

Exercise session 30:00 [3]

Broken into 5 minute brackets, with a minute between.

Sunday Feb 12, 2017 #

running 1:13:30 [3] 15.4 km (4:46 / km) +100m 4:37 / km
shoes: Kayano 22

Headed to the North Rd incline via a circuitous route up and down between The Strand and Melbourne Rd. Up and down North rd between Strand and Douglas Parade and then home along the strand

Friday Feb 10, 2017 #

running 45:30 [3] 9.0 km (5:03 / km)
shoes: Kyano 21 Blue

Warm up, warm down, plus runs between exercise sets

Exercise session 16:00 [3]

Mainly leg and core

Thursday Feb 9, 2017 #

running 48:50 [3] 10.1 km (4:50 / km)
shoes: Adidas adios

Reasonable run.

Wednesday Feb 8, 2017 #

running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: Adidas adios

Jogged around before o race, and than afterwards as a warm down

orienteering race 23:10 [4] 4.4 km (5:16 / km)
shoes: Adidas adios

Canberra twilight series ar University of Canberra. No real mistakes, but hesitant, and not as clean as I would have liked.

C • Off the map? 4

Orange 1 - Splits

Tuesday Feb 7, 2017 #

running 54:40 [3] 11.0 km (4:58 / km)
shoes: Kyano 21 Blue

Relatively easy relaxed run. Second half was about a minute and a half faster than the first.

Monday Feb 6, 2017 #

running 19:30 [3] 4.0 km (4:53 / km)
shoes: Adidas adios

Shortened run in deference to weather.
Went passed the gardens and had to dodge the sprinklers. Surely someone could attach a rain sensor to the timer so that when it is hosing down they don't come on.

Exercise session 30:00 [3]

Did the full body workout.

Sunday Feb 5, 2017 #

running 1:15:20 [3] 15.7 km (4:48 / km) +130m 4:36 / km
shoes: Kyano 21 Blue

Home to Newport lakes, 5 loops around the tracks, then back home. Felt a bit tired over the last couple of kms.

Friday Feb 3, 2017 #

running 43:00 [3] 9.2 km (4:40 / km)
shoes: Adidas adios

Reasonably steady run.

Exercise session 20:00 [3]

Mainly upper body and core, with a bit of leg work. 8 exercises, 2 rounds of 20 each.

Thursday Feb 2, 2017 #

running 38:40 [3] 8.1 km (4:46 / km)
shoes: Kayano 22

An early start to the day. Out the door before 5 to fit in with the travel schedule.

Wednesday Feb 1, 2017 #

running 27:10 [3] 5.5 km (4:56 / km)
shoes: Adidas adios

Home to Hatt Reserve as a warm up and then back home after sessions as a warm down

running intervals 10:20 [5] 2.4 km (4:18 / km)
shoes: Adidas adios

Two 5 minute sets, with a couple of minutes rest between. First was 20m jog, 30m run, 50m sprint. Then 5 minutes 60m hard, 15m easy.

Exercise session 15:00 [3]

Body weight exercises

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