Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Apr 30, 2011:

activity

time

miles

running

20:11:00

161.0

(7:31)

259.1

(4:40)

1240

orienteering

36:40

2.98

(12:18)

4.8

(7:38)

100

16 /

22c

72%

Total

20:47:40

163.98

(7:37)

263.9

(4:44)

1340

16 /

22c

72%

1:23

0:00

» now

Saturday Apr 30, 2011 #

running 47:30 [3] 10.4 km (4:34 / km)
shoes: brooks trance9 mark 2

Long, long weekend in Paris. Headed out for a morning run. Up to Gare du Nord, then Gare d,est and along the canal. The waterway suddenly stops and disappears underground, only to reappear a couple of ks later. Nice morning for a run.

Thursday Apr 28, 2011 #

running 48:00 [3] 10.0 km (4:48 / km) +100m 4:34 / km
shoes: brooks trance 9 mk 3

After a couple of harder days time for a bit more relaxed pace

Wednesday Apr 27, 2011 #

running 51:00 [3] 11.4 km (4:28 / km) +120m 4:15 / km
shoes: brooks trance 9 mk 3

Back in the Uk, and a lunchtime run. Nice day so headed round through the villages. Second day of wearing a cap, and still getting used to it, but the cool day meant it didn't cause an issue

Tuesday Apr 26, 2011 #

running 43:40 [4] 9.7 km (4:30 / km)
shoes: brooks trance9 mark 2

First half was reasonable pace, and went through 4k in 19. Then decided to pickup the pace and run the rest as a tempo. Managed long stretches at sub 4 minute pace.

Monday Apr 25, 2011 #

running 58:00 [3] 12.0 km (4:50 / km)
shoes: brooks trance9 mark 2

Out for another loop of the park. A bit more time available this morning.

Sunday Apr 24, 2011 #

running 44:00 [3] 9.0 km (4:53 / km)
shoes: brooks trance9 mark 2

In Berlin for a long weekend. Morning run trough Teirgaden Park.

Friday Apr 22, 2011 #

running 45:00 [3] 9.5 km (4:44 / km)
shoes: brooks trance9 mark 2

Back in the UK. went along the river and back. Beautiful day. Wore cap for te first time to protect the top of the head.

Thursday Apr 21, 2011 #

running 1:05:00 [3] 14.0 km (4:39 / km)
shoes: brooks trance9 mark 2

Time for a longer run this morning. Went through Georgetown and picked up the C&O canal. Followed the canal for a couple of k, then back again, Across key bridge, then along the river and back across the river and up the Mall

Wednesday Apr 20, 2011 #

running 55:00 [3] 11.5 km (4:47 / km)
shoes: brooks trance9 mark 2

From near the white house down and around the tidal basin, then across the river and back up to key bridge, then back through Georgetown

Tuesday Apr 19, 2011 #

running 45:00 [3] 9.5 km (4:44 / km)
shoes: brooks trance9 mark 2

Time is reasonably accurate, but the distance is best estimation fro the map. Garmin battery went flat, although I carged it before the run on Sunday. Obviously not properly

Monday Apr 18, 2011 #

running 50:00 [3] 11.0 km (4:33 / km)
shoes: brooks trance9 mark 2

Brisk evening run, to get back by the time I had promised. In Washington for the week, so headed out through some of the monuments, across the river, back on the other side, a quick lap of the island and then back up the lower end of the Mall.

Sunday Apr 17, 2011 #

running 1:23:10 [3] 17.0 km (4:54 / km) +150m 4:41 / km
shoes: brooks trance 9 mk 3

Had to do an early run and was rewarded by a beautiful morning. Up the river and then the road to Lower Woodfors, then path accross the river to Lower Durnford. through the fields to old Sarum, and went up to teh top to admire the view, then looped around behind Bishop Down and back up London rd.

Friday Apr 15, 2011 #

running 51:30 [3] 11.2 km (4:36 / km) +150m 4:19 / km
shoes: brooks trance9 mark 2

Ran as a part fartlek session, trying to keep the pace up on the hills. Went out through the villages to Winterbourne and back, and the return was faster than the outward trip because it had more uphill bits.

Thursday Apr 14, 2011 #

running 46:30 [3] 10.0 km (4:39 / km)
shoes: brooks trance 9 mk 3

Waited until the evening and kept to the flat around the cathedral and the water meadows.

Wednesday Apr 13, 2011 #

running 54:50 [3] 11.7 km (4:41 / km) +150m 4:24 / km
shoes: brooks trance9 mark 2

Return to normal: grey, overcast and cooler.
Experienced significant frustration last night attempting to transfer some money using internet banking. Followed all the instructions and entered all the information correctly, but it kept rejecting the transaction. Gave up in disgust and waited several hours until the "help" line opened. Went through the process with the help consultant, and got rejected again 25 minutes gone by. The bank then discovered their system was faulty. They appologised, and suggested I try later. It worked this morning, but it was dead for several hours last night without anyone realising. I'd have thought they would have systems in place to detect it it wasn't working and resolve it, rather than waiting for some poor customer to ring up and complain.

Tuesday Apr 12, 2011 #

running 46:00 [3] 10.1 km (4:33 / km) +100m 4:20 / km
shoes: brooks trance 9 mk 3

Another glorious day for a run, cool and sunny with a nice breeze. Was tryimng to run comfortably within myself today, so surprised at the time.

Monday Apr 11, 2011 #

running 59:10 [3] 12.8 km (4:37 / km) +120m 4:25 / km
shoes: brooks trance9 mark 2

Lunchtime run along the railway line. Kept following the path passed the turn off to Allington and was well rewarded. Trred area both sides of the path made this very nice.

Sunday Apr 10, 2011 #

running 47:20 [3] 10.4 km (4:33 / km)
shoes: brooks trance 9 mk 3

Late afternoon run. Day trip to Lulworth Cove in Dorset. Beautiful bit of coast line. Walked from Lulwort to Dordel Door and back. Total distance was 5km including a wlk around the cove, but the track is far from flat. Basically to get to Dordel Door it is like walking up and over Mt Beckworth. Fantastic view poitn half way, after you have climbed about 150m, and then drop down again. To get back you do it all again in reverse.

Saturday Apr 9, 2011 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: brooks trance9 mark 2

Early morning run. Cool and fine, leading to a perfect spring day. Went round the catedral and water meadows, nice and flat

Friday Apr 8, 2011 #

running 50:30 [3] 11.0 km (4:35 / km) +150m 4:18 / km
shoes: brooks trance 9 mk 3

Missed yesterday's run after a very long day. The weather has turned much warmer and this evening it was very warm. Went up St Marks hill and then laverstock and up laverstock down.

Wednesday Apr 6, 2011 #

running 45:50 [3] 10.0 km (4:35 / km)
shoes: brooks trance 9 mk 3

Home agin on the overnight flight. Quick run before heading into work.
Nearly didn't make it home. Had asked for the teturn leg via Toronto, and assumed this is what was provided, without checking. Lined up in the queue for teh Toronto flight, only to be told I was on the Montreal flight. Fortunately it left at the same time from a nearby gate, so made it OK. Message to self don't assume they have booked whar you asked for.

Monday Apr 4, 2011 #

running 51:30 [3] 11.4 km (4:31 / km) +100m 4:20 / km
shoes: brooks trance9 mark 2

Pleasnat POint park again. Was going to make it a bit shorter today, but once in the pak started enjoying the paths too much.

Sunday Apr 3, 2011 #

running 52:30 [3] 11.5 km (4:34 / km) +100m 4:23 / km
shoes: brooks trance9 mark 2

In Halifax for a couple of days for a meeting. Run from the hotel around the waterfront (wharves and shipping terminals) to the park then around the paths inside the park, and back through the streets. Park area would make a great small map.
This was the wake up run for the legs after the flight.

C • Assume 2

Saturday Apr 2, 2011 #

running warm up/down 31:00 [2] 6.0 km (5:10 / km)
shoes: sarva ms

Abbout a 1k warm up before o-race and then a longer warm down after the race on tracks around the map.

orienteering race 36:40 [4] ***** 4.8 km (7:38 / km) +100m 6:55 / km
ahr:165 max:177 spiked:16/22c shoes: sarva ms

Have been craving a more technical area, and got it today. Shame about the mapping, improvement was needed. This was a middle distance event in pine with lots of depressions, pits and gullies. Some areas should have been mapped using contours rather than symbols for pits and depressions.
Run was OK without being great. Dropped about 4 minutes all together. Number 2 was worst, where I over shot and had to come back, about a minute. Then 4 and 5 were a bit scrappy, 20 seconds each. 6 was ok, then another 20 seconds on 7. Clean through 8 to 14, about 30 seconds on 15 and a minute on 20. It was the type of area where it was hard to get a good running rhythm going, lots of pits and low pines.

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