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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  running26 16:09:10 126.82(7:39) 204.1(4:45) 9016 /19c84%
  Exercise session10 6:00:00
  pseud-o2 1:19:00 10.75(7:21) 17.3(4:34)
  orienteering4 1:17:00 8.89(8:40) 14.3(5:23) 10043 /48c89%
  Total29 24:45:10 146.46 235.7 19059 /67c88%

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Monday Nov 30, 2015 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Kyano 21

Home to the starnd for exercise session.

Exercise session 45:00 [3]

Did a fair bit of leg and core work.

Sunday Nov 29, 2015 #

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

Up and down the carpark as a warm up, and then after the race ran to the end of the map and back.

orienteering race (Vic sprint championships) 11:10 [4] ** 2.3 km (4:51 / km)
spiked:17/18c shoes: Brooks Rivana 5

Pretty much an unblemished run. Hesitated a little heading into 6, and possibly should have taken the direct route on 8 to 9. These were really minor things in the overall scheme of the race. So a satisfying event

Saturday Nov 28, 2015 #

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

Warm before sprint o race and then a jog afterwards

orienteering 21:00 [3] 3.9 km (5:23 / km) +100m 4:46 / km
shoes: Brooks Rivana 5

Sprint into spring race at Brisbane park. Zig zagged a bit on 14, but otherwise a good run

Friday Nov 27, 2015 #

Exercise session 40:00 [3]

Thursday Nov 26, 2015 #

running 50:00 [3] 10.2 km (4:54 / km)
shoes: Brooks Rivana 5

Fairly gentle run

Wednesday Nov 25, 2015 #

running 47:00 [3] 9.6 km (4:54 / km)
shoes: Kyano 21

Felt flat this morning and found this hard work.

Tuesday Nov 24, 2015 #

running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Kyano 21

pseud-o 39:00 [3] 8.2 km (4:45 / km)
shoes: Kyano 21

Street o at Newport lakes. Good course that used the park well, and offered plenty of route choice.

Monday Nov 23, 2015 #

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

Run from home to exercise session.

Exercise session 45:00 [3]

Core, upper body and leg

Sunday Nov 22, 2015 #

running 1:02:10 [3] 13.1 km (4:45 / km)
shoes: Kyano 21

Struggled a bit at the start, and felt flat. Came good in the middle and finished reasonably well.

Saturday Nov 21, 2015 #

running warm up/down 20 [2] 3.8 km (5 / km)
shoes: Brooks Rivana 5

Warm up and warm down

running race 19:50 [3] *** 3.8 km (5:13 / km)
spiked:16/19c shoes: Brooks Rivana 5

A better effort today. Overshot the path to 12, dropping 30 seconds, and not entirely happy with the route to 5, otherwise a satisfying run, and certainly an improvement on the last couple of weeks

Friday Nov 20, 2015 #

running warm up/down 24:10 [2] 4.6 km (5:15 / km)
shoes: Brooks Rivana 5

Slower run to Fearon and then back home

running tempo 34:40 [4] 8.0 km (4:20 / km)
shoes: Brooks Rivana 5

Steady run

Thursday Nov 19, 2015 #

Exercise session 30:00 [3]

Body weight exercises.

Wednesday Nov 18, 2015 #

running 42:20 [3] 9.1 km (4:39 / km) +40m 4:33 / km
shoes: Kyano 21

Around the domain and gardens in Sydney.

Tuesday Nov 17, 2015 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Brooks Rivana 5

Had an early start, so a shorter run to fit it in.

Monday Nov 16, 2015 #

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

Home to The Strand and then home after exercise session.

Exercise session 40:00 [3]

Solid workout, core, upper body plus some leg work.

Sunday Nov 15, 2015 #

running 59:10 [3] 12.1 km (4:53 / km)
shoes: Kyano 21

Relaxed run. Feeling a bit tired, but kept a steady pace.

Saturday Nov 14, 2015 #

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

Warm up jog before sprint o, then a short run along the river afterwards

orienteering 20:20 [3] 4.0 km (5:05 / km)
shoes: Brooks Rivana 5

Was going well until I ran from 19 to 21, didn't realise until the download. Biugger!
Running into 19, I read ahead to 20, but then headed out straight to 21. An enjoyable course that made the most of the small area of buildings.

Friday Nov 13, 2015 #

running 20:00 [3] 4.0 km (5:00 / km)
shoes: Brooks Rivana 5

Warm up run from home and then a warm down run back.

running intervals 11:00 [4] 3.0 km (3:40 / km)
shoes: Brooks Rivana 5

Intervals, 1 x 1km; 2 x 0.5 km; and 4 x .25km

Exercise session 20:00 [3]

Body weight exercises

Thursday Nov 12, 2015 #

running 40:30 [3] 8.2 km (4:56 / km)
shoes: Kyano 21

Fairly relaxed run

Exercise session 20:00 [3]

upper body and core exercises.

Tuesday Nov 10, 2015 #

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Rivana 5

Warm up run from home to pseudo

pseud-o race 40:00 [4] 9.1 km (4:24 / km)
shoes: Brooks Rivana 5

Street O, just around the corner, so made my once a year appearance. Running was solid and route choice was pretty good.

Monday Nov 9, 2015 #

running 33:20 [3] 7.0 km (4:46 / km)
shoes: Kyano 21

Warm up run to The Strand and then a warm down run home

Exercise session 45:00 [3]

Solid exercise session.

Sunday Nov 8, 2015 #

running 1:00:00 [3] 12.6 km (4:46 / km)
shoes: Kyano 21

Evenly paced run out through jawbone reserve and around the old race course.

Saturday Nov 7, 2015 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Brooks Rivana 5

Jogged around to warm up, and then a bit after the run

orienteering race 24:30 [3] ** 4.1 km (5:59 / km)
spiked:26/30c shoes: Brooks Rivana 5

Another mixed effort. Stuffed the first control, then the 4th. Settled after that and was reasonable, but legs were a bit tired.

Friday Nov 6, 2015 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: Brooks Rivana 5

4km at a realxd pace, then 6 km gently accelerating. Started at 5:00 pace and then slowly accelerated so the last part was at 4:15.

Exercise session 15:00 [3]

Body weight exercises.

Thursday Nov 5, 2015 #

Exercise session 1:00:00 [3]

It was bucketing down this morning so decided to limit it to a gym session. Finished with 240 squat jumps, so legs are feeling dead.

Wednesday Nov 4, 2015 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: Brooks Rivana 5

Steady run in the comfort zone

Tuesday Nov 3, 2015 #

running 42:40 [3] 9.0 km (4:44 / km)
shoes: Kyano 21

Cool crisp morning. A bit shorter than the last two days

Monday Nov 2, 2015 #

running 57:30 [3] 12.0 km (4:48 / km) +50m 4:42 / km
shoes: Kyano 21

Not as nice this morning, but another good run

Sunday Nov 1, 2015 #

running 56:40 [3] 12.0 km (4:43 / km)
shoes: Kyano 21

Along the cycle path up The Derwent. Really nice morning

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