Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 28 days ending Feb 28, 2022:

activity	#	time	miles		km		+m
running	20	12:49:30	97.06	(7:56)	156.2	(4:56)	430
Exercise session	9	5:40:00
ride	4	2:05:00	35.73	(3:30)	57.5	(2:10)
orienteering	2	1:21:40	6.52	(12:31)	10.5	(7:47)	300	22 /	31c	70%
Total	25	21:56:10	139.31		224.2		730	22 /	31c	70%

1:17

0:00

» now

Monday Feb 28, 2022 #

running 19:30 [3] 4.0 km (4:53 / km)
shoes: Nike Zoomfly 3

Warm up and warm down.

Exercise session 40:00 [3]

Sunday Feb 27, 2022 #

running 31:20 [3] 6.0 km (5:13 / km)
shoes: Kayano 27

The first 2 k were slower, then settled to a steady 5 minute pace. Ankle isn’t sore, which is good, but lacks some mobility, which is probably to be expected.

Saturday Feb 26, 2022 #

ride 40:00 [3] 18.5 km (2:10 / km)

Did obey the instruction not to run two days on a row, at least for today. Will see what happens on Monday.

Friday Feb 25, 2022 #

Exercise session 40:00 [3]

running 19:50 [3] 4.0 km (4:58 / km)
shoes: Kayano 27

Physio said a short run/walk was OK as the next stage in progress, but things were going OK and it ended up just being a run. Will probably obey the instruction not to run two days in a row, at least for a couple of days.

Thursday Feb 24, 2022 #

ride 40:00 [3] 18.0 km (2:13 / km)

Not really enjoying these. I don't find the bike geometry very comfortable, plus the lack of wind in the gym makes it a sweaty experience.
Physio says I can do a walk/jog session tomorrow, so hopefully only a few more sessions on the exercise bike.

Wednesday Feb 23, 2022 #

Exercise session 40:00 [3]

4 x10 minute sets of AMRAP, with 4 exercises each set.

Tuesday Feb 22, 2022 #

ride 25:00 [3] 12.0 km (2:05 / km)

A bit longer on the bike.

Exercise session 15:00 [3]

Some weights and core while in the gym

Monday Feb 21, 2022 #

Exercise session 45:00 [3]

Fortunately the session only had static leg exercises (squats and wall sits), so managed to get through ok.

ride 20:00 [3] 9.0 km (2:13 / km)

A short effort on the static bike in the gym. The physical said no running for a few days, so thought I would give it a go as a token attempt at cardio

Sunday Feb 20, 2022 #

running warm up/down 5:30 [3] 1.0 km (5:30 / km)
shoes: New integrators

orienteering race 1:03:50 [5] *** 7.7 km (8:17 / km) +270m 7:03 / km
ahr:162 max:175 spiked:14/19c shoes: New integrators

Pretty ordinary effort. about 7:30 in errors. Didn't climb enough on the first leg, and ended up going to the wrong first control, realised and then headed to the right one, but that was a minute wasted. Good through the next few, but then got too high on 5 and dropped another minute. was OK then until 12, was going OK but then thought I should be further right, which was wrong. Ended up looping around, and dropping over 2 minutes. Then got too far right again on the way to 13 and ended up in the next gully., another 2:30. Similar thing on 16 when I was one gully to the right, and dropped another 40 seconds or so. Worse was twisting the left ankle on he mistake into 13. A tough reintroduction to O.

Saturday Feb 19, 2022 #

running warm up/down 10:00 [3] 2.0 km (5:00 / km)

orienteering race 17:50 [5] *** 2.8 km (6:22 / km) +30m 6:03 / km
spiked:8/12c shoes: Nike next %

First o-race in over 3 years, so very rusty. Navigated the first leg really well, then missed seeing the plate on the ground. Looked to the left and right for 40 seconds and then spotted it. Missed seeing the best route to 2, and then buggered it up, so dropped another minute. 3 was OK, but then stuffed up on exit and tooed and froed until I worked out where I was, another 30 seconds. Was OK through to 8, but muffed 9 when I missed read the map in the circle. Another minute. Last 3 were OK.
So over 3 minutes of mistakes and indecision.

Thursday Feb 17, 2022 #

running 32:00 [3] 6.5 km (4:55 / km)
shoes: Nike next %

Warm up and warm down plus break between tempo efforts

running tempo 17:20 [5] 4.0 km (4:20 / km)
shoes: Nike next %

2 x 2km. Hadn't intended to do this, but was feeling good.

Wednesday Feb 16, 2022 #

running 37:00 [3] 7.4 km (5:00 / km)
shoes: Nike Zoomfly 3

To and from exercise session

Exercise session 40:00 [3]

Tuesday Feb 15, 2022 #

running 31:00 [3] 6.3 km (4:55 / km)
shoes: Nike next %

Warm up and warm down to Peel St and back

running 5:40 [5] 1.6 km (3:32 / km) +80m 2:50 / km
shoes: Nike next %

8 ascents of Peel St. The most climb in a week for a long time.

running 10:00 [2] 1.6 km (6:15 / km)
shoes: Nike next %

Coast back down between efforts

Monday Feb 14, 2022 #

running 39:40 [3] 8.2 km (4:50 / km) +20m 4:47 / km
shoes: Kayano 27

Headed over the river to Barwon Heads and up to the top of the bluff and back.

Sunday Feb 13, 2022 #

running 52:40 [3] 10.6 km (4:58 / km) +100m 4:45 / km
shoes: Kayano 27

Loop at Ocean Grove. Headed out on the Wellington Rd, then along Thacker St, which undulated like a Big Dipper. Shock to the system to have hills. Still enjoyed the change of scenery.

Friday Feb 11, 2022 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Zoomfly 3

Warm up and warm down

Exercise session 40:00 [3]

Thursday Feb 10, 2022 #

running 31:40 [3] 6.4 km (4:57 / km)
shoes: Nike next %

Decided on a second hill session for the week. Run there and back as warm up and warm down

running 5:10 [5] 1.4 km (3:41 / km) +70m 2:57 / km
shoes: Nike next %

5 long and 4 short, (half), ascents of Peel St

running 8:20 [2] 1.4 km (5:57 / km)
shoes: Nike next %

Coast down the hill

Wednesday Feb 9, 2022 #

running 54:50 [3] 11.0 km (4:59 / km)
shoes: Kayano 27

Was greeted by a full rainbow this morning. Could see both ends and the continuous arc.

My Garmin provides an estimate of VO2max when I save each run. It has 5 coloured zones plus provides a number. I regularly record 41-45 and the purple zone, highest, used to go from 40 to 45, so the pointer was always in the purple. It has now reset the zones and the purple now goes from 45 to 50. Must be getting a bit fitter

Tuesday Feb 8, 2022 #

running 30:30 [3] 6.3 km (4:50 / km)
shoes: Nike next %

Warm up run to Peel St and back.

running hills 5:40 [5] 1.6 km (3:32 / km) +80m 2:50 / km
shoes: Nike next %

8 efforts, in 2 sets of 4.

running 9:30 [2] 1.6 km (5:56 / km)
shoes: Nike next %

Coast between efforts.

Monday Feb 7, 2022 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Nike Zoomfly 3

To and from exercise session

Exercise session 40:00 [3]

4 x ten minute AMRAP rounds. Last round involved squats, so hoping this doesn’t cause a repeat of previous abductor issues. Otherwise a good session.

Sunday Feb 6, 2022 #

running 1:00:50 [3] 12.4 km (4:54 / km)
shoes: Kayano 27

Nice morning for a run. Along the water to jawbone and out to drink fountain. Got back to the start and met an old work colleague going the other way, so doubled back to the fountain again for a chat about how things were at DSTG.

Friday Feb 4, 2022 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Kayano 27

Exercise session 40:00 [3]

Thursday Feb 3, 2022 #

running 39:10 [3] 8.0 km (4:54 / km)
shoes: Nike next %

Had to take the hire van back and ran home.

running tempo 8:40 [4] 2.0 km (4:20 / km)
shoes: Nike next %

Two x 1km tempo efforts on the way.

Have now emptied the storage unit, and disposed of all the excess big items. It feels like some progress has been made, and it has only taken 12 years.

Wednesday Feb 2, 2022 #

running 58:20 [3] 11.6 km (5:02 / km)
shoes: Kayano 27

It took a little while to get going this morning and then headwind on the return.

Tuesday Feb 1, 2022 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Nike next %

Home to Peel St as warm up and then back home as warm down. Amazingly, the time there and the time back were equal.

running hills 6:00 [5] 1.6 km (3:45 / km) +80m 3:00 / km
shoes: Nike next %

Effort for the day, 8 reps on Peel St

running 10:20 [2] 1.7 km (6:05 / km)
shoes: Nike next %

Coast down between efforts.

« Earlier | Later »