Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
running	25	18:30:00	141.86	(7:49)	228.3	(4:52)	150
Exercise session	12	6:55:00
orienteering	3	3:40:20	20.38	(10:49)	32.8	(6:43)	480	51 /	55c	92%
Total	26	29:05:20	162.24		261.1		630	51 /	55c	92%

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Tuesday Apr 30, 2013 #

running 52:30 [3] 10.6 km (4:57 / km)
ahr:133 shoes: saucony hurricane 14

Relaxed early morning run. Cool and clear

Monday Apr 29, 2013 #

running 44:00 [3] 9.0 km (4:53 / km)
shoes: saucony guide 5 yellow

Home to The Strand via the long route as a warm up for exercise class, and then back home afterwards by the direct route.

Exercise session 45:00 [3]

Lots of core ab work plus weights.

Sunday Apr 28, 2013 #

running 1:10:00 [3] 14.2 km (4:56 / km)
ahr:135 shoes: saucony hurricane 14

Reasonably easy run. Wound through the streets to the strand and then along the water to the bridge. Back via Douglas parade and ferguson st.
Didn't feel able to really stretch out, so it was pretty much a one pace plod

Friday Apr 26, 2013 #

running (warmup/warmdown) 28:30 [3] 5.5 km (5:11 / km)
shoes: saucony hurricane 14

Home to Fearon Reserve and back

running intervals 10:40 [5] 3.2 km (3:20 / km)
shoes: saucony hurricane 14

4 sets of intervals
20 x 60m; 10 x 100; 10 x 60 and 6 x 100m.
Tough session. Only a short recovery between intervals, and about 400m between sets.

running (recovery) 7:00 [2] 1.2 km (5:50 / km)
shoes: saucony hurricane 14

Recovery between sets

Exercise session 15:00 [3]

Lower body exercise, squats, lunges, star jumps.

Thursday Apr 25, 2013 #

running 48:30 [3] 9.9 km (4:54 / km)
shoes: saucony guide 5 yellow

A not so early run. Went out through jawbone reserve. Really nice this morning with plenty of bird life

Wednesday Apr 24, 2013 #

running 52:40 [3] 11.3 km (4:40 / km)
shoes: saucony hurricane 14

Brisk evening run

Exercise session 15:00 [3]

Weights and core

Tuesday Apr 23, 2013 #

running 50:00 [3] 10.1 km (4:57 / km)
shoes: saucony guide 5 yellow

Fairly easy early morning run. Sky was clear and he stars were out, but lots of water and puddles.

Monday Apr 22, 2013 #

running 38:50 [3] 8.0 km (4:51 / km)
shoes: saucony hurricane 14

Home to exercise class and back. Just under 6 k there, and just over 2 k back.

Exercise session 50:00 [3]

Rotation through 4 stations with leg, core and upper body work.

Sunday Apr 21, 2013 #

running warm up/down 41:00 [3] 8.3 km (4:56 / km) +150m 4:32 / km
shoes: VJ Integrator

About a 1 k warm up before orienteering, and then a longer run after the race.

orienteering race 32:50 [4] ** 5.2 km (6:19 / km) +130m 5:37 / km
ahr:166 max:180 spiked:9/10c shoes: VJ Integrator

Orienteering, but a disappointing event. Too short and too easy. The area didn't have any areas of complexity, but more could have been made of it. Was a couple of k too short. Only blemish was coming into 2, the control was further down than marked and I hesitated, about 20 seconds. The other disappointment was a control in the wrong spot. Got to the location, but no flag. Fortunately someone was there saying there was an issue and to keep going.

C • Missing Control 2

Friday Apr 19, 2013 #

running warm up/down 24:20 [3] 5.0 km (4:52 / km)
shoes: saucony hurricane 14

Home to gardens as warm up for intervals and back again afterwards

running intervals 6:40 [4] 2.0 km (3:20 / km)
shoes: saucony hurricane 14

Intervals 6 x 200m and 2 x 400

running 11:00 [2] 2.0 km (5:30 / km)
shoes: saucony hurricane 14

Recovery between intervals

Exercise session 20:00 [3]

Fairly intense set of leg exercises and a little bit of core and upper body

Thursday Apr 18, 2013 #

running 55:00 [3] 11.0 km (5:00 / km)
shoes: saucony hurricane 14

Early run. Took it reasonably easy.

Wednesday Apr 17, 2013 #

running 43:00 [3] 9.0 km (4:47 / km)
shoes: saucony guide 5 yellow

Home to exercise class on the strand and then back home afterwards.

Exercise session 50:00 [3]

A lot of core and leg work, and not as much upper body work. Made it feel a bit easier.

Tuesday Apr 16, 2013 #

running 56:30 [3] 11.5 km (4:55 / km)
shoes: saucony hurricane 14

Steady early run. Really nice morning

Monday Apr 15, 2013 #

running 45:00 [3] 9.4 km (4:47 / km)
shoes: saucony guide 5 yellow

to and from exercise class

Exercise session 45:00 [3]

Sunday Apr 14, 2013 #

running 53:00 [3] 10.6 km (5:00 / km)
shoes: saucony hurricane 14

Hip flexor feeling somewhat better this morning, but didn't push things

Friday Apr 12, 2013 #

running 31:00 [3] 6.0 km (5:10 / km)
shoes: saucony guide 5 yellow

A bit sore in the right hip flexor this morning, so stopped short

Thursday Apr 11, 2013 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: saucony guide 5 yellow

Warm up and warm down for intervals

running intervals 18:00 [4] 4.0 km (4:30 / km)
shoes: saucony guide 5 yellow

4 sets of shuttle runs, plus 6 x200 intervals, and recovery jogs between

Exercise session 20:00 [3]

Upper body and core work

Wednesday Apr 10, 2013 #

running 43:30 [3] 9.0 km (4:50 / km)
shoes: saucony hurricane 14

To and from exercise class

Exercise session 45:00 [3]

Rotated between mat exercises and weights

Tuesday Apr 9, 2013 #

running 49:00 [3] 10.5 km (4:40 / km)
shoes: saucony guide 5 yellow

Lunchtime run. Went around the beach, which was very pleasant today.

Monday Apr 8, 2013 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: saucony hurricane 14

This was a bit of a struggle. Legs still feeling tired.

Exercise session 45:00 [3]

Circuit of leg work, core and weights. Legs struggled with some of teh exercises

Sunday Apr 7, 2013 #

running 40:20 [3] 8.0 km (5:03 / km)
shoes: saucony guide 5 yellow

Recovery run. Took it easy. Out through jawbone reserve and back.

Saturday Apr 6, 2013 #

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Integrator

Jogged around before the run, and then a little bit afterwards

orienteering long 1:53:50 [4] **** 14.1 km (8:04 / km) +350m 7:11 / km
ahr:159 spiked:42/45c shoes: VJ Integrator

Race was billed as ultra long. Entered M45, as normal class looked a bit short. Strategy was to maintain a steady pace, treating it as a long training run more than a race. 3 maps with 3 butterfly loops each. Was with Warren Key through the first 2 butterflies, then he got a small beak at the start of the third. Clean through the first map. Onto the second. Clean though the first 2 loops and then 2nd control of third loop dropped a couple of minutes when I got a bit low. The only real blemish of the day. Was clean though the last map, but a bit slow. Tough race.

Friday Apr 5, 2013 #

Note
(rest day)

Thought it was about time for a day off after 12 days running/orienteering/exercise class, and tomorrow is the Eureka Ultra long. Legs felt tired this morning when I got up, hope they recover for the race.

Thursday Apr 4, 2013 #

running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: saucony hurricane 14

From home to local reserve near the beach before fartlek interval session and then back afterwards. Was feeling pretty tired in the legs by the time I got home. The original intention was to take it easy, but once I got into the session got,a bit serious.

running 10:00 [5] 3.0 km (3:20 / km)
max:174 shoes: saucony hurricane 14

Intervals. Varying distance, pyramid style.

running 18:00 [2] 3.0 km (6:00 / km)
shoes: saucony hurricane 14

Recovery between intervals.

Exercise session 20:00 [3]

Mainly upper body, but also included some squats and step overs.

Wednesday Apr 3, 2013 #

running 38:20 [3] 8.0 km (4:48 / km)
shoes: saucony hurricane 14

warm up and warm down plus a total of 2 k interval sprints.

Exercise session 45:00 [3]

weights and ab work.

Tuesday Apr 2, 2013 #

running 30:40 [2] 6.0 km (5:07 / km)
ahr:130 shoes: saucony guide 5 yellow

Recovery run. Took it very easy along an extended route to the beach, stood in the water for 10 minutes and then home.

Monday Apr 1, 2013 #

orienteering 35:00 [3] 6.0 km (5:50 / km)
shoes: VJ Integrator

control checking and turning on. Found one in the wrong place. It was put out the day before, and the person putting it out found a tape and didn't check the number, although they were not entirely sure it was right. However, they put the flag there anyway. The person who was checking controls found a tape in the right place but no flag. I wasn't party to the discussion between them about why one thought it was the wrong place, but found a tape and put the stand, and the other one. But I do need to ask Why wasn't it checked again last night? It shouldn't have required me to find it this morning less than an huour before first starts.
Only glad we did find it, and didn't have some affected courses.

orienteering 38:40 [5] 7.5 km (5:09 / km)
shoes: VJ Integrator

Ran course 9, and managed to split Geoff and Ted's times. About a minute down on Geoff. 3 small misses. Hesitated into 2, about 20 seconds, a bit to teh left on 11, again 20 seconds, the overshot 13 a little, maybe another 20.
Ran it hard and scored 6 fastest splits. Was stuffed by the end.
Pleased with running form at the moment.

Note

Glad easter is over. Pleasing thing is no complaints or protests over the carnival. The issues that occurred were solved in time so they didn't affect the competitors. Will be able to sleep a bit easier tonight

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