Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
running	24	17:15:00	132.66	(7:48)	213.5	(4:51)	60
Exercise session	11	5:35:00
orienteering	1	1:33:40	8.2	(11:25)	13.2	(7:06)	240
Total	25	24:23:40	140.86		226.7		300

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Monday Feb 29, 2016 #

running 36:40 [3] 7.5 km (4:53 / km)
shoes: Kyano 21 NYC

Warm up to The Strand and then a warm down run home.

Exercise session 35:00 [3]

A solid session.

Sunday Feb 28, 2016 #

running 1:12:00 [3] 14.5 km (4:58 / km)
shoes: Kyano 21 NYC

Fairly relaxed run from home to the strand, north rd, a lap of Newport lakes and then back. A nicer way to get to the lakes than straight up champion rd, but the extra distance means fewer laps once there.

Friday Feb 26, 2016 #

running 34:20 [3] 7.0 km (4:54 / km)
shoes: Kyano 21 NYC

East along the Torrens and back this morning.

Exercise session 20:00 [3]

Upper body and core in the hotel gym

Thursday Feb 25, 2016 #

running 52:20 [3] 10.7 km (4:53 / km)
shoes: Kyano 21 NYC

Along the Torrens heading west and back.

Wednesday Feb 24, 2016 #

running 40:30 [3] 9.0 km (4:30 / km)
shoes: Kyano 21 NYC

Alternating slow (4:40) and fast (4:20) ks

Exercise session 20:00 [3]

Upper body and core in the hotel gym

Tuesday Feb 23, 2016 #

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Kyano 21

Monday Feb 22, 2016 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Kyano 21

Struggled a bit this morning

Exercise session 30:00 [3]

Upper body and core exercises were OK, but the leg ones were a struggle

Sunday Feb 21, 2016 #

orienteering race 1:33:40 [4] 13.2 km (7:06 / km) +240m 6:30 / km
shoes: New integrators

An ultimately unsatisfactory race. Started well and was running ok through the first map. Stopped for a drink at the change and was caught by Ted. Good through the first section of the second map, and the first loop of the split. Similarly with the second loop. Then over shot 22, and dropped a couple of minutes. 23 was ok, but then made a stupid error on 24, and dropped another 3 minutes. Didn't see the second creek on the map, and headed up the first one not the second. Ran up and down a couple of times before realising. Really annoying basic error. Ok after that, but the day was stuffed by then.
The good from the day was running 90 plus minutes for the first time in a long while. I guess there had to some sort of positive.

Saturday Feb 20, 2016 #

running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Brooks Rivana 5

A brief warm up before sprint race and token warm down

running 21:30 [4] 4.3 km (5:00 / km)
shoes: Brooks Rivana 5

Sprint o around Heathcote township. Reasonably happy with the run. Only blemish was near the end when I miss read the double tags on the uncrossablefence as the gate I had gone through and ended up too far left of the spur. Dropped about 15 seconds, enough to slip behind Blair.

Thursday Feb 18, 2016 #

running 43:10 [3] 9.0 km (4:48 / km)
shoes: Kyano 21 NYC

Felt like I had a bit more energy this morning, although it was tempered by the early start.

Wednesday Feb 17, 2016 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Kyano 21

Warm up run to Fearon Reserve and a warm down run home. Swap of days so I can have Friday off.

Exercise session 40:00 [3]

Solid session, which included a fair bit of boxing drills, pumping the arms quickly

Tuesday Feb 16, 2016 #

running 50:20 [3] 10.3 km (4:53 / km) +60m 4:45 / km
shoes: Kyano 21 NYC

The Williamstown area is flat, so hills are problematic. Run today included 4 loops with effort climbing North Rd incline.

Monday Feb 15, 2016 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Kyano 21

Warm up run to The Strand and then a warm down run home

Exercise session 35:00 [3]

Another solid session. Lot of shoulder and core work.

Sunday Feb 14, 2016 #

running 1:00:00 [3] 12.5 km (4:48 / km)
shoes: Kyano 21 NYC

Relaxed run along the esplanade from port Melbourne to St Kilda and back.

Friday Feb 12, 2016 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Kyano 21

Warm up to Fearon reserve and warm down run home.

running intervals 3:50 [4] 1.2 km (3:12 / km)
shoes: Kyano 21

12 x 100 intervals

running 6:00 [2] 1.0 km (6:00 / km)
shoes: Kyano 21

Recovery between intervals

Exercise session 30:00 [3]

A solid session with a lot of core.

Thursday Feb 11, 2016 #

running 48:40 [3] 10.1 km (4:49 / km)
shoes: Kyano 21 NYC

Another 5am start. Noticing that it is dark for noticably longer now.

Wednesday Feb 10, 2016 #

running 44:40 [3] 8.9 km (5:01 / km)
shoes: Kyano 21

Was still asleep when I headed out at 5.

Tuesday Feb 9, 2016 #

running 50:00 [3] 10.1 km (4:57 / km)
shoes: Kyano 21 NYC

Slow start, it took a couple of kms for te legs to start cooperating.

Monday Feb 8, 2016 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Kyano 21

Home to The Strand as a warm up and then home as a warm down. Feeling tired on teh way home after tough exercise session

Exercise session 35:00 [4]

This was a tough session.

Sunday Feb 7, 2016 #

running 33:20 [3] 7.0 km (4:46 / km)
shoes: Kyano 21 NYC

First couple of 3 kms as a warm up and then the last 4 as a warm down. Running at Albert Park lake. A bit boring.

running tempo 26:30 [4] 6.0 km (4:25 / km)
shoes: Kyano 21 NYC

Middle section of the run, where the pace picked up a bit.

Friday Feb 5, 2016 #

running 29:10 [3] 6.0 km (4:52 / km)
shoes: Kyano 21 NYC

Home to Fearon Reserve, some running drills and then back home

Exercise session 35:00 [3]

Mix of body weight exercises, skipping, and some other drills. Included a good amount of leg work.

Thursday Feb 4, 2016 #

running 35:20 [3] 7.2 km (4:54 / km)
shoes: Kyano 21

Home to Peel Street as a warmup and then back home as a warm down. Was feeling a bit tired on the way, and wasn't sure how the incliens would go. A minute faster on the way home

running hills 4:30 [4] 1.2 km (3:45 / km)
shoes: Kyano 21

Six ascents of Peel St incline. Felt rubbish on the first one, but then came good for the rest.

running 7:30 [2] 1.3 km (5:46 / km)
shoes: Kyano 21

Coast down the hill between efforts

Wednesday Feb 3, 2016 #

running 34:20 [3] 7.4 km (4:38 / km)
shoes: Kyano 21 NYC

Exercise session 20:00 [3]

Session in the hotel gym

Tuesday Feb 2, 2016 #

running 50:20 [3] 10.6 km (4:45 / km)
shoes: Kyano 21 NYC

Loop around the Torrens creek heading upstream from the city on one side and then back down the other.

Monday Feb 1, 2016 #

running 35:00 [3] 7.2 km (4:52 / km)
shoes: Kyano 21

Warm up run from home to The Strand and then warm down run after exercise class.

Exercise session 35:00 [3]

Upper body, core and legs. The shoulders got a good working over this morning.

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