Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Nov 30, 2011:

activity

time

miles

running

18:47:50

149.32

(7:33)

240.3

(4:42)

1930

orienteering

3:16:30

21.81

(9:01)

35.1

(5:36)

250

70 /

80c

87%

Total

22:04:20

171.13

(7:44)

275.4

(4:49)

2180

70 /

80c

87%

1:23

0:00

» now

Wednesday Nov 30, 2011 #

running 44:40 [3] 9.5 km (4:42 / km)
shoes: brooks trance 10

Pretty relaxed run up the river and back.

Tuesday Nov 29, 2011 #

running warm up/down 4:50 [3] 1.0 km (4:50 / km)
shoes: saucony hurricane 13

Warmup run to the front gate for fartlek session, and then warm down run back afterwards.

running (Fartlek) 45:00 [4] 10.0 km (4:30 / km) +100m 4:17 / km
shoes: saucony hurricane 13

Fartlek run through the villages to Winterbourne Dauntsey and back. Strong headwind on the way out and strong tailwind back. Ran each of the uphills at faster pace.

Monday Nov 28, 2011 #

running 44:20 [3] 9.5 km (4:40 / km) +100m 4:26 / km
shoes: brooks trance 10

Lunchtime run. Small group and took things reasonably easy.

Sunday Nov 27, 2011 #

running 1:23:20 [3] 17.0 km (4:54 / km) +300m 4:30 / km
shoes: saucony hurricane 13

Sunday morning run. Struggled a bit for the first half, then came good, and it get much easier. First half wasn't helped by the weather. Really grey and windy, and then there was a heavy dump of icy rain. Almost turned to shorten the run, but carried on. Was rewarded by clearing sky. On the way back came across a strange sight. Instead of a car on blocks and the wheels missing, there were four wheels, complete with tyres and no car. Wheels were neatly laid out and it looked like someone had taken them off and then stolen the car.

C • Stolen car 1

Friday Nov 25, 2011 #

running 46:20 [3] 9.9 km (4:41 / km) +100m 4:27 / km
shoes: saucony hurricane 13

Fairly relaxed lunchtime run through the villages. Really nice day, blue sky and cool. Felt comfortable throughout.
Went to the turning on of the christmas lights and fireworks display last night. The market square and the surrounding streets in the centre of town were closed off and a stage and big screen installed. The lights were due to go on at 7pm, and there was enterainmnet from 6. Part of the enterainment was provided by a former childrens show host, totally unknown to us, who had had alledged alcohol issues and was rumoured to have been sacked after an incident where he was so "tired and emotional" he threw up in the dressing room. Night almost turned to disaster when at about 5 to 7, as part of his warmup act the fadded celeb did a five, four, three, two, one countdown and suddenly the lights got switched on. Fortunately the fireworks didn't start and after about a minute the lights were discretely turned off until the propoer countdown. Really good fireworks display followed.

Thursday Nov 24, 2011 #

running 50:20 [3] 11.0 km (4:35 / km) +140m 4:18 / km
shoes: brooks trance 10

Lunchtime run. Hit the first hill and struggled a bit, thought it was going to be a tough day. However, got better as the run progressed and felt really good up the last couple of climbs.

Wednesday Nov 23, 2011 #

running 49:40 [3] 10.4 km (4:47 / km) +80m 4:36 / km
shoes: saucony hurricane 13

Leisurely late afternoon run.

Tuesday Nov 22, 2011 #

running 51:30 [3] 11.0 km (4:41 / km) +100m 4:29 / km
shoes: saucony hurricane 13

Evening run to Laverstock and up St Marks hill.

Monday Nov 21, 2011 #

running 48:00 [3] 10.3 km (4:40 / km) +120m 4:24 / km
shoes: brooks trance 10

One of those grey cold days. No sun to make it feel warmer and the air was damp. Along the rain line, Allington, Boscomb, train line and back. Was running fairly easilt, but felt it going up a couple of the hills.

Sunday Nov 20, 2011 #

running 1:11:00 [3] 14.8 km (4:48 / km) +200m 4:30 / km
shoes: saucony hurricane 13

The run was broken into several distinct phases. The first part was flat, headed out of the hotel and down to the "beach" covered in large pebbles. Ran along the top of the mound between the road and the shore. Then turned up the hill, 500m @25%! The road kept clibing, but the gradiant was much less so it almost felt flat. Then back along narrow country lane, which had an initial down hill, then undulating before a steady 1.5k uphill. Morning was really cool and crisp. Really pleasant.

Friday Nov 18, 2011 #

running 48:40 [3] 10.3 km (4:43 / km) +100m 4:30 / km
shoes: brooks trance 10

Lunchtime run from work. Feeling tired today and struggled a but. Only picked up towards the end.

Thursday Nov 17, 2011 #

running 47:20 [3] 10.0 km (4:44 / km)
shoes: saucony hurricane 13

Reverse of yesterdays

Wednesday Nov 16, 2011 #

running 47:50 [3] 10.2 km (4:41 / km)
shoes: saucony hurricane 13

IN london for a conference, early morning run around hyde park

Tuesday Nov 15, 2011 #

running 46:50 [3] 10.3 km (4:33 / km)
shoes: brooks trance 10

Monday Nov 14, 2011 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: brooks trance 9 mk 3

Early morning run through Venice streets. Legs felt a bit tired this morning after yesterdays run and then a couple of hours walking. Farewell run for the trance 9s, now formally retired

Sunday Nov 13, 2011 #

orienteering race 57:50 [5] *** 11.2 km (5:10 / km)
ahr:161 max:175 spiked:19/20c shoes: brooks trance 9 mk 3

Venice street o. Good run, only one blemish when I miss read the map and thought there was a bridge, but there wasnt, had to double back and it cost about 100m.
Huge crowd, with close to 4500 entrants. The start was in a small square and immediately it was into the maze of narrow streets, up and over bridges and dodging tourists. Only blemish occured on the way to 8, when I thought there was a bridge under the line. Detour cost about 100m, so about 30 seconds. Intense concentration was required through the narrow streets, and was running as hard as I could. By the end the pedestrian count was about 6, with a few close calls. A couple of time there were orienteers going both ways down a 1m wide alley, all trying to dodge the slow moving perestrians. Route took in both the Acedemia and Rialto bridges.
This was a great event, physically and mentally hard and huge fun.

running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: brooks trance 9 mk 3

Warmup before o race and a brief warm down after

Friday Nov 11, 2011 #

running 43:30 [3] 9.5 km (4:35 / km) +120m 4:18 / km
shoes: saucony hurricane 13

Headed out at lunch time through the villages on what was basically an out and back track. Legs started to feel it on a couple of the climbs on the way back, but otherwise good. Hope it carries through to Sunday.

Thursday Nov 10, 2011 #

running 46:50 [3] 10.2 km (4:35 / km) +100m 4:23 / km
shoes: brooks trance 10

Lunchtime run, squeezed in between appointments. Felt pretty comfortable.

Wednesday Nov 9, 2011 #

orienteering 59:30 [3] *** 10.5 km (5:40 / km) +150m 5:17 / km
spiked:14/18c shoes: VJ Integrator

Decided on a bit of practice at the Wednesday military event, which was close to work today. Took it fairly easy amd as a consequence no real mistakes to speak of. However, the map was dreadful and desperately needed updating, which meant I started losing confidence in it and fiddled a few controls. And a control in the wrong spot didn't help. One was good, but then zig-zaged a bit on the way to 2. Got to the spot OK, control wasn't there. It was round the corner. 3 was OK, The control description for 4 was man-made object, and a single black cross had been added to the map in biro. But at the start a sign had said the feature was now a rock. No rock on the map. The location was easy, but in the circle were 4 concrete blocks, and no rock. It was on one of the blocks, but that didn't help if you were looking for a rock. Bad, bad bad. Feature was man-made, there was more than one in the circle, but only one marked on the map and even that was a hand drawn correction. 5 and 6 were good, then 7 was up hill. Several thickets were missing from the map. Then 8 was marked as being in a slow run clear area (green strip over yellow), and was really in trees 9 to 12 were OK, then 13 was an earth wall, which was ankle high. 14 was OK, then on the steep downhill to 15 got to an earth bank. Then saw a second one a bit lower, but there was only one marked on the map, 16 was OK except the line wasn't cut and covered the ditch on the map, then the hide on the way to 17 was missing. A very poor map. It could have been so much better, and the area really deserved better..

Tuesday Nov 8, 2011 #

running 47:10 [3] 10.0 km (4:43 / km) +50m 4:36 / km
shoes: brooks trance 10

Another dark damp evening.

Monday Nov 7, 2011 #

running 42:50 [3] 9.3 km (4:36 / km)
shoes: saucony hurricane 13

The joys of the English winter evenings. today was very overcast so it was dark before 5. Evenning runs are now in the dark, so time to check the batteries in the headlamp.

Sunday Nov 6, 2011 #

running warm up/down 12:30 [3] 2.5 km (5:00 / km)
shoes: VJ Integrator

Warmup and warm down to and from the start.
New integrators as a replacement for the departed ms sarva

orienteering race 51:30 [4] *** 9.2 km (5:36 / km) +100m 5:19 / km
spiked:13/15c shoes: VJ Integrator

New forest classic. Reasonable run, two blemishes. Good through the first 4, then hestiation on the way to 5 cost 1:30. Got to the track junction and needed to go straight ahead, but didn't recognise it. Took time to workout what was what on the map. Then was good through to 12. Sloppy on the exit from 12, cost another 1:30. Once I reasised was fine and ran the rest well.
Need to work on maintaining concentration. Silly errors when I lower the concentration level. Today it was typical. Thought 5 was reasonably simple, so relaxed the brain, nd the same leaving 12, didn't concentrate enough with the exit from the control.

Saturday Nov 5, 2011 #

running warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: brooks trance 9 mk 3

Warmup and warm down for sprint race

orienteering race 27:40 [3] *** 4.2 km (6:35 / km)
spiked:24/27c shoes: brooks trance 9 mk 3

"Sprint" orienteering race around the sany balls caravan park. Also included a strip of adjacent forest, the main feature of which was a 45 degree bank down to the river. 3 minor blemishes, small over shhot on 8, hestitation on the way to 13 and then stopped just short on 25. Found it hard to adjust to the 1:4000 scale, and the amount of detail included on the map.

running 35:40 [3] 8.0 km (4:28 / km) +120m 4:09 / km
shoes: brooks trance 10

Tempo run, taking in some hills. Great day for it.

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