Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Sep 30, 2015:

activity	#	time	miles		km		+m
running	26	17:11:00	136.39	(7:34)	219.5	(4:42)	100
Exercise session	6	3:30:00
orienteering	3	1:56:30	11.06	(10:32)	17.8	(6:33)	120	29 /	34c	85%
Total	26	22:37:30	147.45		237.3		220	29 /	34c	85%

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Wednesday Sep 30, 2015 #

running 32:10 [3] 7.0 km (4:36 / km) +50m 4:26 / km
shoes: Brooks Rivana 5

Shorter run this morning. Flowed pretty well

Tuesday Sep 29, 2015 #

running 41:00 [3] 9.0 km (4:33 / km)
shoes: Kyano 21

I had been planning to only do a couple of light sessions this week. Was thinking about 8 or 9, but slower. However, when I started running this is what came out.

Monday Sep 28, 2015 #

running 36:30 [3] 8.0 km (4:34 / km)
shoes: Kyano 21

Home to training session and back.

Exercise session 40:00 [4]

Tough session this morning, nad I was struggling on a couple of the exercises.

Sunday Sep 27, 2015 #

running 10:00 [3] 2.0 km (5:00 / km)
shoes: New integrators

Jogged around the car park and then to the start

orienteering 35:20 [4] ***** 4.3 km (8:13 / km) +120m 7:13 / km
spiked:11/14c shoes: New integrators

A much better run than yesterday. Only major mistake was at 12, where I misread the feature and over ran the actual location. About 1 minute. Slight hesitation in the circle on 6 and a bit hesitant between 8 and 9, but got the control,OK. Clean through the rest. Started well and went straight into 1, using the erosion gully as a handrail. Track and then in to 2. Around the end of the erosion gully on the track and then direct to 3. Read my way through the mining to 4, and then used the gully and clearing to 5. West track to 6, but hesitated when I got within 20m of the control. East side of the creek to the small track, quick drink, and then read the detail to 7. Dropped to the creek to 8. Fairly direct to 9, but took it slowly. Probably would change my route choice to 10 given a second go. Across the creek and up the hill to the small dam, and then into the control. Spiked it, and split was ok, but probably would have been after to use the track. 11 was ok and then muffed 12. Rest was good.

Saturday Sep 26, 2015 #

running warm up/down 6:00 [3] 1.2 km (5:00 / km)
shoes: New integrators

Jog around the carp ark and to the start

orienteering race 32:50 [4] ***** 4.0 km (8:13 / km)
shoes: New integrators

A race of missed opportunity. Muffed 6 to 7, and dropped 2 and a half minutes. Also a bit slow on the way to 2 and 3. Winsplits says slow to 9 and 10 but I was reasonably happy with those controls. Straight forward after 10.

Thursday Sep 24, 2015 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: Kyano 21

Home to The Strand and then back home again after exercise session.
was seriously thinking about getting a ride home during the last round of the final exercise set. V situps, where shoulders and legs are both off the ground in a V, but with the added difficulty of a medicine ball between the ankles. 3 rounds of 10, with 40 ankle taps between. However, did the stretches and felt recovered enough to run home as normal.

Exercise session 40:00 [4]

A seriously tough session.

Wednesday Sep 23, 2015 #

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

Home to Fearon and then back home again.

Exercise session 40:00 [3]

Mix of leg, ab and upper body work.

Tuesday Sep 22, 2015 #

running 41:40 [3] 9.0 km (4:38 / km)
shoes: Brooks Rivana 5

Got this in between bursts of rain. First 4 km were even 4:47/48 pace, then 10 seconds a km faster for th next 3. Then picked up a further 10 seonds for the next k before finishing with a 4:10.

Monday Sep 21, 2015 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: Brooks Rivana 5

Run to the strand, and then run home after exercise session.

Exercise session 40:00 [3]

Solid exercise session

Sunday Sep 20, 2015 #

running 51:00 [3] 11.0 km (4:38 / km)
shoes: Kyano 21

Late afternoon run.

Saturday Sep 19, 2015 #

running 36:20 [3] 8.0 km (4:33 / km)
shoes: Kyano 21

Quick run through jawbone

Thursday Sep 17, 2015 #

running 1:02:20 [3] 13.5 km (4:37 / km)
shoes: Brooks Rivana 5

Wound through the streets and canals to Vondel Park. 2 laps and then back. Another damp morning. Basically hasn't stopped raining the whole time in Netherlands.

Wednesday Sep 16, 2015 #

running 43:30 [3] 9.1 km (4:47 / km)
shoes: Brooks Rivana 5

Initially along the coastal dyke, then into the centre of den Helder and back through the "suburbs"

Tuesday Sep 15, 2015 #

running 36:00 [3] 8.0 km (4:30 / km)
shoes: Brooks Rivana 5

Head wind on the way out tail wind on the return

Monday Sep 14, 2015 #

running 48:30 [3] 10.0 km (4:51 / km)
shoes: Brooks Rivana 5

Sunday Sep 13, 2015 #

running 1:00:00 [3] 12.4 km (4:50 / km) +50m 4:45 / km
shoes: Brooks Rivana 5

Early run around Hyde Park before heading to Den Helder. Felt tired at the start, but improved a bit as the run progressed.

Saturday Sep 12, 2015 #

running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: Brooks Rivana 5

London City Race. Run to the start and then a warm down afterwards

orienteering race 48:20 [4] *** 9.5 km (5:05 / km)
spiked:18/20c shoes: Brooks Rivana 5

London City Race at Wapping. Fairly good run, only blemish was last control when I took a wide route. Otherwise ran OK. Took it slowly in a couple of places making sure I read the map, and which side of impassable features the control was on. A couple of long legs with the chance to stretch out running. Also some short complex legs.
Overall finished 3rd in M60 behind Gavin Clegg and Philip Eales Had been hoping for top 5, so a bit better than that.

Course 7 - M50 - Splits

running intervals 16:30 [4] 4.0 km (4:08 / km)
shoes: Kyano 20

3 x 1km reps, plus 1km of assorted sprints.

Exercise session 20:00 [3]

Body weight exercises, plus situps, squat jumps and a couple of others.

Thursday Sep 3, 2015 #

running 36:00 [3] 7.5 km (4:48 / km)
shoes: Kyano 20

Home to The Strand for a core ball session and then back home.

Exercise session 30:00 [3]

Core ball.

Wednesday Sep 2, 2015 #

running 44:20 [3] 9.0 km (4:56 / km)
shoes: Kyano 20

A bit flat this morning. Took it reasonably easy.

Tuesday Sep 1, 2015 #

running 46:50 [3] 10.0 km (4:41 / km)
shoes: Kyano 20

A very cool morning, but really nice with no wind at all.
Final week for the Kyanos, by Friday they will have clocked up 1000+km, over 80 hours, and 100+ sessions

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