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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  running26 19:23:00 153.35(7:35) 246.8(4:43) 230
  Exercise session10 4:40:00
  orienteering1 59:20 6.21(9:33) 10.0(5:56) 28013 /14c92%
  Total26 25:02:20 159.57 256.8 51013 /14c92%

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Tuesday Jun 30, 2015 #

running 47:40 [3] 10.2 km (4:40 / km)
shoes: Kyano 20

Another sweaty morning

Monday Jun 29, 2015 #

running 39:20 [3] 8.6 km (4:34 / km)

Exercise session 20:00 [3]

Sunday Jun 28, 2015 #

running 57:10 [3] 12.7 km (4:30 / km) +100m 4:20 / km
shoes: Kyano 20

Nice clear morning the rain had gone. Beautiful run along the rural roads. It was much like running through the Dandenongs. Did a big loop, with the first half being an undulating climb and the second being the down hill return.

Saturday Jun 27, 2015 #

Note
(rest day)

A very late night and another busy day, so skipped the run this morning. Also it was pissing rain. Not good for the planned pool party, which had to be moved inside. Somehow the 150 or so guests squeezed in. Another great day.

Friday Jun 26, 2015 #

running 41:50 [4] 9.6 km (4:21 / km)
shoes: Kyano 20

Solid run ahead of very busy day. A lot of chauffeuring, then Andrew's wedding. Fantastic Occassion.

Thursday Jun 25, 2015 #

running 49:50 [3] 10.8 km (4:37 / km)
shoes: Kyano 20

Found a road with a footpath within a reasonable distance. However it ran out after a couple of k, so on the return did a lap of the shopping mall. The whole area is very pedestrian unfriendly. The major road doesn't have pedestrian lights at the intersections. There is probably some local by-law against walking and not driving.

Wednesday Jun 24, 2015 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: Kyano 20

Exton PA, not a very run friendly place, distinct lack of footpaths, and hard shoulder on the road. Still managed to get something in, and will have to make do for the next couple of days.

Exercise session 20:00 [3]

Floor exercises

Tuesday Jun 23, 2015 #

running 57:40 [3] 12.0 km (4:48 / km)
shoes: Kyano 20

Very humid and really felt it pver the last couple of k

Monday Jun 22, 2015 #

running 45:00 [4] 10.2 km (4:25 / km)
shoes: Kyano 20

Solid run. Very humid and much warmer than Melbourne. A couple of quick km bits. Went down Westside Hwy to Battery Park and then up east side under Brooklyn and Manhattan bridges then headed along a side street back to the hotel

Exercise session 20:00 [3]

Did a short session in the gym

Saturday Jun 20, 2015 #

running 40:50 [3] 9.0 km (4:32 / km)
shoes: Kyano 20

From the hotel in lower Manhattan west along Houston then north along west side hwy. good chance to loosen the legs after the flight.

Exercise session 20:00 [3]

Did a post run session in the hotel gym, upper body and core.

Friday Jun 19, 2015 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Brooks Rivana 5

Home to the strand round the water, and then back home after some inclines

running hills 3:20 [5] 1.0 km (3:20 / km) +30m 2:54 / km
shoes: Brooks Rivana 5

6 times up Stevadore st incline.
Short sharp session

running 6:30 [1] 1.0 km (6:30 / km)
shoes: Brooks Rivana 5

The recovery back down between ascents.

Thursday Jun 18, 2015 #

running 36:30 [3] 7.5 km (4:52 / km)
shoes: Brooks Rivana 5

To The Strand and back.

Exercise session 30:00 [3]

A test of mental toughness this morning. Set of 4 exercises and had to do 100 in total, 200 total, 100 total; but no more than 50 of any one exercise. Basically had to decide how to mix up the exercises and how many reps in each batch. Situps, pushups, shoulder press and step ups, so a good mix.
Then did three rounds of upper body exercises, and some modified burpies plus low step ups, and finished with 3 versions of plank.

Wednesday Jun 17, 2015 #

running 47:00 [3] 10.0 km (4:42 / km)
shoes: Brooks Rivana 5

Went along the Torrens in the other direction this morning.

Tuesday Jun 16, 2015 #

running 44:50 [3] 9.6 km (4:40 / km)
shoes: Brooks Rivana 5

Early run around the Torrens loop. Up to the swing bridge and back. A couple of sections were very dark

Monday Jun 15, 2015 #

running 41:00 [3] 8.5 km (4:49 / km)
shoes: Kyano 20

Round the water to the Strand and then back home

Exercise session 30:00 [3]

Solid workout in 3 minute blocks, with a minute between to organise for the next block. Core, upper body and legs all got a thorough work over.

Sunday Jun 14, 2015 #

running 1:11:50 [3] 15.0 km (4:47 / km)
shoes: Brooks Rivana 5

Great morning for a run, cool and still. Felt comfortable and gradually got quicker as the run progressed.

Friday Jun 12, 2015 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Brooks Rivana 5

Warm up run to Fearon Reserve and a warm down run home

running intervals 18:20 [5] 4.5 km (4:04 / km)
shoes: Brooks Rivana 5

3 x 1.5 k reps, with 2 minutes between. Got faster with each one.

Thursday Jun 11, 2015 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Kyano 20

Home to The Strand

running intervals 4:00 [5] 1.1 km (3:38 / km)
shoes: Kyano 20

20 seconds on 10 seconds rest.

Exercise session 30:00 [3]

Upper body, core and legs.

Wednesday Jun 10, 2015 #

running 48:50 [3] 10.4 km (4:42 / km) +100m 4:29 / km
shoes: Brooks Rivana 5

A variation from the normal Sydney run.

Tuesday Jun 9, 2015 #

running 46:10 [3] 9.5 km (4:52 / km)
shoes: Kyano 20

An OK run

Monday Jun 8, 2015 #

running 46:10 [3] 9.5 km (4:52 / km)
shoes: Brooks Rivana 5

Home to The Strand and back. Got a bit more distance than previously.

Exercise session 40:00 [3]

Good session of upper body, core and legs.

Sunday Jun 7, 2015 #

running warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: New integrators

Warm up jog before o race and then a warm down afterwards.

orienteering race 59:20 [4] *** 10.0 km (5:56 / km) +280m 5:12 / km
spiked:13/14c shoes: New integrators

This was a good run, with no errors. Was a bit left on 2, but didn't lose any time. Other than that navigation was solid throughout, although the course was not particularly technical. In recent events running form has been good, but have been let down by one or two errors per race, so was leased to avoid the same happening again. Today the running form held up, and I was really pleased to run out the race strongly. Had felt a bit tired on the leg from 4 to 5 and wondered how things would go, but picked up on the leg to 6 and finished well.

Friday Jun 5, 2015 #

running 31:50 [3] 6.4 km (4:58 / km)
shoes: Kyano 20

Run to Fearon Reserve, recovery run and then run home

running tempo 7:50 [5] 2.0 km (3:55 / km)
shoes: Kyano 20

2 k tempo/time trial. Even split

running intervals 2:10 [4] 0.6 km (3:37 / km)
shoes: Kyano 20

Running technique drills and 6 x 50m intervals

Thursday Jun 4, 2015 #

running 38:50 [3] 8.0 km (4:51 / km)
shoes: Brooks Rivana 5

Home to The Strand and then back home

Exercise session 30:00 [3]

A bit shorter, but no less intense. Worked solidly for the half hour on abs, upper body and legs

Wednesday Jun 3, 2015 #

running 48:10 [3] 10.0 km (4:49 / km)
shoes: Kyano 20

Some fartlek type work, with quick sections and slow sections.
Calling it fartlek sounds better than the pace was very variable this morning

Tuesday Jun 2, 2015 #

running 49:20 [3] 10.1 km (4:53 / km)
shoes: Brooks Rivana 5

Not as cold as yesterday, and no rain.

Monday Jun 1, 2015 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Kyano 20

Home to training and then back home

Exercise session 40:00 [3]

Upper body, core and legs.

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