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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  running24 20:20:30 157.7(7:44) 253.8(4:49)
  Dancing5 6:30:00
  Exercise session18 6:00:00
  orienteering2 2:45:40 17.03(9:44) 27.4(6:03) 55022 /25c88%
  Total28 35:36:10 174.73 281.2 55022 /25c88%

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Thursday Apr 30, 2009 #

running 53:00 [3] 11.3 km (4:41 / km)
shoes: asics discounts (orange)

Exercise session 20:00 [1]

Wednesday Apr 29, 2009 #

Note
(rest day)

Rest day, due to combination of circumstance. Day trip to Adelaide meant that 5am start was required to get a run in. When the appointed time came an extra hours sleep seemed the better option.

Tuesday Apr 28, 2009 #

running 52:20 [3] 11.5 km (4:33 / km)
shoes: asics discounts (orange)

Solid lunch time run. Started out quickly, then settled into steady pace. 5 k in 23:20. Picked up the pace over the last 4km and for much of that part running 4:10 to 4:20 pace, backedoff the pace with about 0.5k to go

Exercise session 20:00 [1]

Monday Apr 27, 2009 #

running 50:00 [3] 10.0 km (5:00 / km)
shoes: asics overdraft (red)

Easy relaxed early morning run.

Dancing 1:30:00 [1]

back to basics. Spent a lot of time with basic technique and steps.

Sunday Apr 26, 2009 #

running 1:15:00 [3] 15.8 km (4:45 / km)
shoes: asics discounts (orange)

Weather was very ordinary. Tried to avoid the worst by weaving through the streets and minimising running into the wind in open areas. REached the half way and the rian started. It was ligt to begin with, but got heavier and heavier. Was soaked by the time I got home and starting to get cold from the strong wind. Pitied the guys playing football at the Willie oval. It is on POint Gellibrand and really exposed. Strong wind and rain would have made it awful for players and worse for the spectators. SAw a very rare "highlight" were a player kicked into the wind and the ball went forward, but then blew back and ended up being marked by a player behind the kicker.

Exercise session 20:00 [1]

In the warm comfort of inside

Friday Apr 24, 2009 #

running 47:50 [3] 10.0 km (4:47 / km)
shoes: asics overdraft (red)

Evening run around the esplanade. Rain threatened the whole way but didn't eventuate.

Thursday Apr 23, 2009 #

running 48:20 [3] 10.1 km (4:47 / km)
shoes: asics discounts (orange)

Round the streets after dark. About sums up the day.

Exercise session 20:00 [1]

Wednesday Apr 22, 2009 #

running 52:40 [3] 11.2 km (4:42 / km)
shoes: asics overdraft (red)

Had originally intended to go a bit longer, but beaten by circumstance. Was late leaving and had to be back, so 50 minutes was all that could fit in.

Exercise session 20:00 [1]

Two days in a row.

Tuesday Apr 21, 2009 #

running 48:20 [3] 10.2 km (4:44 / km)
shoes: asics discounts (orange)

Evening run, but very pleasant. Went round the explanade and got a great view of the moored ships lit up in the bay.

Exercise session 20:00 [1]

Missed a couple of days Need to get back to doing these more consistently

Monday Apr 20, 2009 #

running 49:10 [3] 10.0 km (4:55 / km)
shoes: asics overdraft (red)

cruisey lunchtime run around westgate park. The outer loop goes up and down, so it has some token climb

Dancing 1:30:00 [2]

A more strenuous session than normal, paying for the sins of Saturday. Fortunately on a technical level it was much better than Saturday, so there is perhaps a light at the end of the tunnel, which isn't an oncoming train.

Sunday Apr 19, 2009 #

running 1:10:40 [3] 15.0 km (4:43 / km)
shoes: asics discounts (orange)

This was a good run. Jawbone reserve and the old race track. Was running within myself and enjoyed the cool calm conditions
Listened to the footy this afternoon, a win for the Dees so at least some positive for the weekend

Saturday Apr 18, 2009 #

Exercise session 20:00 [1]

Dancing 30:00 [1]

Rehersals and then practice exam. The rehersal was good, but the practice exam was best forgotten, perhaps best summed up by the instructors coment afterwards "There only are 2 weeks before the real exam". Bugger

Friday Apr 17, 2009 #

running 46:00 [3] 9.2 km (5:00 / km)
shoes: asics overdraft (red)

A bit sluggish this morning.

Exercise session 20:00 [1]

Thursday Apr 16, 2009 #

running 50:10 [3] 10.0 km (5:01 / km)
shoes: asics discounts (orange)

Relaxed early morning run. It felt almost cold this morning. Relaxed pace.

Wednesday Apr 15, 2009 #

running 59:00 [3] 12.4 km (4:45 / km)
shoes: asics overdraft (red)

Went out at lunch time and it was a run with the lot. Wind, sun, some rain and then to top it off a police crowd and riot control task force. Headed out to Westgate Park along the river, and at the base of the bridge was a large police presence. Further round at Port Melbourne beach were a couple of bus loads of police with shields and body armour. Think it must have been some sort of training exercise, but it certainly made a change from the normal routine.
Weather was very ordinary with a strong wind, occassional rain showers and sunny breaks.

Exercise session 20:00 [1]

Tuesday Apr 14, 2009 #

running 41:30 [3] 9.2 km (4:31 / km)
shoes: asics discounts (orange)

Steady paced lunchtime run. It was warmer than I had expected, but very pleasant.

Dancing 1:30:00 [1]

Progress at last. Things seemed to come together and the routines were atleat passable.

Monday Apr 13, 2009 #

running 47:30 [3] 10.0 km (4:45 / km)
shoes: asics overdraft (red)

Another great morning, and a pleasant run. Slow agan to start, got a cold and stuffy nose, and the first km or so feels like a struggle, then things get going OK.

Exercise session 20:00 [1]

Sunday Apr 12, 2009 #

running 1:08:50 [3] 14.0 km (4:55 / km)
shoes: asics discounts (orange)

No boxes this morning, which was a relief. Nice run although a bit sluggish for the first half. Picked it up on the way back and the return was 2 minutes faster.

Exercise session 20:00 [1]

Saturday Apr 11, 2009 #

Exercise session 20:00 [1]

WHile watching the foorbal. Good result in the end, with Carlton losing by a narrow margin.
Not such a good start to the day. Woke to find some moron had filled the front garden with old cardboard boxes. They were spread over about 15 sqm, and up to 2 m deep. Obviously someone's idea of a joke. Took over an hour to clean up. Filled 2 recycle bins, 1 rubbish bin and the entire back of the golf with the seat folded down. Then had to pay $10 for the privilage of dsiposing of them. Bad way to start the day.

Friday Apr 10, 2009 #

orienteering 1:58:00 [3] 20.0 km (5:54 / km) +400m 5:22 / km
shoes: sarva ms

Control checking for the schools events in September. Very fast open forest and not too many contours, particularly in the southern half. Climbs were not steep. Also a good contrast between the north and the south. Slow and steady round the control sites and really enjoyed the day.

Thursday Apr 9, 2009 #

running 41:40 [3] 8.8 km (4:44 / km)
shoes: asics overdraft (red)

Pleasant lunchtime run. Warmer than I had thought

Exercise session 20:00 [1]

Wednesday Apr 8, 2009 #

running 1:02:10 [3] 12.6 km (4:56 / km)
shoes: asics discounts (orange)

Felt more enthused this morning. Used the run to think through a couple of issues and come up with solutions. In my student days and earlier working times I often used to solve complex problems (usually mathematical) on training runs, but haven't done so for a while. Forgotten just how good a training session can be at clearing the mind and providing useful thinking time.
C • and I thought that was what... 2
C • Enjoy Easter 1

Exercise session 20:00 [1]

Tuesday Apr 7, 2009 #

running 51:40 [3] 10.1 km (5:07 / km)
shoes: asics overdraft (red)

Relaxed morning run. Couldn't muster a great deal of enthusiasm, hence the leisurely pace. Avoided getting wet in the showers, but that was about all the good points for teh day.

Exercise session 20:00 [1]

Had missed the previous two days, so special effort today.

Frustrating day dealing with VCAT. Things move at glacial pace, particluarly when the other party appears to be deliberately playing for time. It has taken 9 months to get a hearing date set in mid-July. By the time we get to the hearing it will be over 12 months since the initial application. You wouldn't be looking to have them resolve an urgent issue.

Monday Apr 6, 2009 #

running 49:10 [3] 10.4 km (4:44 / km)
shoes: asics discounts (orange)

Lunchtime run. Did a loop of Westagte Park on the way back, came roud one of the track corners and just missed treading on a large tiger snake as it made its way accross the track. spike in the heart rate.

Dancing 1:30:00 [1]

Probably the less said about this the better. Two stepa forward, three steps back. I am refering here to progress not the routine.

Sunday Apr 5, 2009 #

running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: sarva ms

About 1 km warmup but a longer warm down post race.

orienteering race 47:40 [4] **** 7.4 km (6:26 / km) +150m 5:51 / km
ahr:165 max:175 spiked:22/25c shoes: sarva ms

Basically a good run with only a couple of belmishes. Spiked No 2, but not entirely sure about the route choice. Basically went straight, but with hindsight I think wide to the left was probably better. Clean through the first 10, and then dropped about 50 to 60 secs on 11. Was going straight and then got hestitant just before the control and turned right. Reaslised the error and went back. Clean through 12-15 and then about 5 secs at 16. On 17 went a bit wide but no trouble finding the control, and then about 15 secs at 19 when distracted by DB. Clean round the rest. An enjoyable course. Concentration in the complex areas was good for a change.

Saturday Apr 4, 2009 #

Exercise session 20:00 [1]

Friday Apr 3, 2009 #

running 38:20 [2] 7.2 km (5:19 / km)
shoes: asics discounts (orange)

Easy early morning run. Was hard to get enthused this morning and it showed with the leisurely pace.

Thursday Apr 2, 2009 #

running 57:00 [3] 12.3 km (4:38 / km)
shoes: asics overdraft (red)

Morning run to work. Dropped the car off for service and then ran into the office. A woarm humid morning.

Exercise session 20:00 [1]

Wednesday Apr 1, 2009 #

running 39:10 [3] 8.5 km (4:36 / km)
shoes: asics discounts (orange)

Lunch time run around Westgate Park outer loop. Warm day and the sun was bright.

Exercise session 20:00 [1]

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