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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  running27 19:20:00 150.93(7:41) 242.9(4:47) 35015 /17c88%
  Exercise session6 4:10:00
  orienteering3 1:11:20 8.64(8:16) 13.9(5:08)19 /21c90%
  Total27 24:41:20 159.57 256.8 35034 /38c89%

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Sunday Nov 30, 2014 #

running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Kyano 19 (grey)

running race 15:10 [4] ** 3.0 km (5:03 / km)
spiked:15/17c shoes: Kyano 19 (grey)

Vic sprint champs. A good race marred by one sloppy control. Not a strong field and I had 2nd last start. Took the first control carefully, and then started to work into the course. Good trhough to 12, and then exited on the wrong side of eth stairs and headed back toward 11. Sloppy lack of concentration. Dropped about 40 seconds.
Course was straight forward, with just left/right type route choice. Won the age group, but disappointed with the sloppy mistake.

Friday Nov 28, 2014 #

running 1:11:00 [3] 15.0 km (4:44 / km)
shoes: Kyano 19 (grey)

Relaxed longer run this morning.

Thursday Nov 27, 2014 #

running 26:20 [3] 5.5 km (4:47 / km)
shoes: Saucony Hurricane 15

Warm up before exercise session

Exercise session 45:00 [3]

Wednesday Nov 26, 2014 #

running warm up/down 11:20 [3] 2.5 km (4:32 / km)
shoes: Kyano 19 (grey)

Brisk warm up and warmdown either side of tempo run.

running tempo 33:40 [4] 8.0 km (4:13 / km)
shoes: Kyano 19 (grey)

Steady pace around the beach at Port Melbourne and back. Can't remember the last time I had the luxury of a lunchtime run during a work day.

Tuesday Nov 25, 2014 #

running 49:20 [3] 10.4 km (4:45 / km)
shoes: Saucony Hurricane 15

First km was sluggish, but then got into stride and felt OK.

Monday Nov 24, 2014 #

running 41:20 [3] 8.2 km (5:02 / km)
shoes: Kyano 19 (grey)

Easy run to exercise class and then an easy run home.

Exercise session 40:00 [3]

Solid upper body and leg session, with a bit of core for good measure

Sunday Nov 23, 2014 #

running 58:00 [3] 12.0 km (4:50 / km)
shoes: Saucony Hurricane 15

Routine sort of run. Feeling a bit tired, so plugged away.

Saturday Nov 22, 2014 #

running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: Kyano 19 (grey)

Warm up run before sprint race and then a warm down jog after

orienteering race 26:40 [4] ** 5.1 km (5:14 / km)
shoes: Kyano 19 (grey)

Sprint into spring race at Parade College. Best effort of the series so far. Slowed on a couple of legs to check route choice, and a couple of small hesitations right at the end of the leg, but a generally god run. Advertised as 3.2 km, which must have been the straight line distance.

Friday Nov 21, 2014 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Saucony Hurricane 15

Short easy morning

Thursday Nov 20, 2014 #

running 47:40 [3] 10.5 km (4:32 / km)
shoes: Saucony Hurricane 15

Early run around Rockingham

Wednesday Nov 19, 2014 #

running 46:10 [3] 10.0 km (4:37 / km)
shoes: Saucony Hurricane 15

Along the Rockingham foreshore, very pleasant

Tuesday Nov 18, 2014 #

running 53:00 [3] 11.0 km (4:49 / km)
shoes: Kyano 19 (grey)

Early run. Legs wre feeling a bit tired this morning.

Monday Nov 17, 2014 #

running 44:00 [3] 9.0 km (4:53 / km)
shoes: Kyano 19 (grey)

Warm up run to exercise class and then the run home afterwards

Exercise session 40:00 [3]

Upper body, leg and core. Tough session

Sunday Nov 16, 2014 #

running 1:00:50 [3] 13.0 km (4:41 / km)

Waited until the rain had stopped and headed out at 10. Achieved the aim for the day to do an hour

Saturday Nov 15, 2014 #

running warm up/down 15:00 [3] 3.0 km (5:00 / km)

Warmup jog before sprint race and then warm down afterwards

orienteering 22:10 [3] ** 4.4 km (5:02 / km)

Could have been better. Hesitated on a couple of controls and had to do a double back on 6.

Thursday Nov 13, 2014 #

running 41:40 [3] 8.6 km (4:51 / km)
shoes: Kyano 19 (grey)

Warmup run to The Strand and then warm down run home

Exercise session 45:00 [3]

Second session for the week. Full mix of upper body, core and leg work.

Wednesday Nov 12, 2014 #

running 51:10 [3] 11.0 km (4:39 / km)
shoes: Saucony Hurricane 15

In Canberra for the night so a run around parts of he lake

Tuesday Nov 11, 2014 #

running 46:50 [3] 10.0 km (4:41 / km)
shoes: Kyano 19 (grey)

Early run around The Esplanade. Wind was a bit cool this morning. Out in 23:50 and back in 23:00.

Monday Nov 10, 2014 #

running 43:00 [3] 8.5 km (5:04 / km)
shoes: Saucony Hurricane 15

Usual fare of running to exercise class on The Strand and then running home afterwards.
Notable sight this morning were the balloons inflating and launching from the end of North Road.

Exercise session 45:00 [3]

Upper body, core and legs all got a workout this morning

Sunday Nov 9, 2014 #

running 46:40 [3] 10.0 km (4:40 / km)
shoes: Kyano 19 (grey)

Pleasant Sunday morning run. Opted for something a bit shorter than usual this morning. Out and back through jawbone reserve.

Saturday Nov 8, 2014 #

running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Saucony Hurricane 15

Hot day, so short warm up, and then a short warm down

orienteering race (Sprint series) 22:30 [4] ** 4.4 km (5:07 / km)
spiked:19/21c shoes: Saucony Hurricane 15

Sprint race at Latrobe. Hot and windy, and legs felt a bit tired after yesterday. Clean run with only a couple of hesitations. Just struggled to run fast.

Friday Nov 7, 2014 #

running warm up/down 27:30 [3] 5.5 km (5:00 / km)
shoes: Kyano 19 (grey)

Run from home to The Strand as a warm up and then run home after tempo session

running tempo 27:20 [4] 6.5 km (4:12 / km)
shoes: Kyano 19 (grey)

Tempo run.

Thursday Nov 6, 2014 #

running 47:00 [3] 9.6 km (4:54 / km)
shoes: Saucony Hurricane 15

No real zip this morning.

Wednesday Nov 5, 2014 #

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Kyano 19 (grey)

Unsually long warm up run to exercise clas for the evening, plus the run home afterwards

Exercise session 35:00 [3]

Fair bit of upper body and core work.

Monday Nov 3, 2014 #

running 52:00 [3] 11.0 km (4:44 / km) +50m 4:37 / km
shoes: Saucony Hurricane 15

To the end of Bowen Rd and back

Sunday Nov 2, 2014 #

running 42:00 [3] 8.5 km (4:56 / km) +200m 4:25 / km
shoes: Saucony Hurricane 15

Hilly run with a couple of steep climbs, and one long slow grind. Worst was the 1 in 4.

Saturday Nov 1, 2014 #

running 52:00 [3] 11.0 km (4:44 / km) +100m 4:31 / km
shoes: Saucony Hurricane 15

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