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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  running25 18:47:50 144.1(7:50) 231.9(4:52) 270
  Exercise session9 3:35:00
  pseud-o1 54:00 7.15(7:33) 11.5(4:42)
  orienteering1 45:00 4.04(11:08) 6.5(6:55) 150
  Total25 24:01:50 155.28 249.9 420

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Friday Apr 29, 2016 #

running warm up/down 29:10 [3] 6.0 km (4:52 / km)
shoes: Kyano 21 NYC

Home to Fearon Reserve and then back home again

running intervals 13:30 [4] 3.2 km (4:13 / km)
shoes: Kyano 21 NYC

2 x 1.6km tempo runs with push-ups. The course was a simple 160m out and 160m back, so 5 laps for each run.
Run 1 started with 1 push up at the end of the first lap, and increased by one each lap.
Run 2 started at 6 pushups and went to 10.
Time is the total including push ups. (45 all up)

Exercise session 20:00 [3]

Body weight exercises

Thursday Apr 28, 2016 #

running 46:10 [3] 9.2 km (5:01 / km)
shoes: Kyano 21

Early start after a late night so hard to get any real enthusiasm going.

Wednesday Apr 27, 2016 #

running 41:20 [3] 8.0 km (5:10 / km)
shoes: Kyano 21 NYC

Recovery run. Feeling lethargic this morning and plodded around

Tuesday Apr 26, 2016 #

running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Kyano 21

Run from home to street o. Then back home after the event

pseud-o 54:00 [3] 11.5 km (4:42 / km)
shoes: Kyano 21

A rare appearance at street o, but it was warm up distance from home, so a convenient opportunity. Reasonable run, and collected all the controls in the time. Was feeling a bit tired and tight on the warm up run, but once started settled into a steady pace and managed to maintain it.

Monday Apr 25, 2016 #

running 38:10 [3] 8.0 km (4:46 / km)
shoes: Kyano 21 NYC

Home to exercise session the long way.

Exercise session 35:00 [3]

Sunday Apr 24, 2016 #

running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: New integrators

Warm up before o race and then a warm down afterwards

orienteering race 45:00 [4] *** 6.5 km (6:55 / km) +150m 6:12 / km
shoes: New integrators

A reasonable run, except for control 5. Started well and was clean through the first 4, then missed 5. A few people had difficulty and there was a group milling around the general area, so time loss depended on when you arrived. Not entirely sure about the placement, but equally I could have chosen a better approach. Was then clean through the rest, but it is not a really difficult area.

Friday Apr 22, 2016 #

running 49:40 [3] 10.6 km (4:41 / km)
shoes: Kyano 21

Ran from home to Fearon Reserve. Then an out and abck run, 15 minutes with the tail wind, but turned around and did the return in 14 into the wind; then headed home the direct route.

Thursday Apr 21, 2016 #

running 1:05:00 [3] 13.6 km (4:47 / km)
shoes: Kyano 21 NYC

Had a tight time frame this morning, so was out the door by 5:15. Got back home to find Mrs Max had gone to Step-into-Life and locked the door. Had to run down t o collect the keys and then back home. An extra 3 k that I hadn't planned on, plus 15 minutes that disappeared.

Wednesday Apr 20, 2016 #

running 43:00 [3] 8.0 km (5:23 / km) +100m 5:04 / km
shoes: Kyano 21

Run up through Cateract Gorge in Launceston. Flat for most but with a steep climb and just as steep down hill.

Exercise session 10:00 [3]

Short exercise session after the run.

Tuesday Apr 19, 2016 #

running 49:40 [3] 10.2 km (4:52 / km)
shoes: Kyano 21 NYC

This is a busy week, so was out the door by just after 5.

Monday Apr 18, 2016 #

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

Home to The Strand

Exercise session 40:00 [3]

Solid session

Sunday Apr 17, 2016 #

running 1:07:10 [3] 14.0 km (4:48 / km)
shoes: Kyano 21 NYC

Sunday morning run. First half felt lifeless, with no zip. Gradually came good and the last third was the best part. Finished in Yarraville so I could go to breakfast

Friday Apr 15, 2016 #

running warm up/down 21:10 [3] 4.3 km (4:55 / km)
shoes: Kyano 21

Home to Fearon Reserve and back

running tempo 27:00 [4] 6.0 km (4:30 / km)
shoes: Kyano 21

4 x 1.5km.

Exercise session 10:00 [3]

Did body weight exercises between the tempo runs as a "recovery". 2 x 3min and 1 x 4 minutes

Thursday Apr 14, 2016 #

running 38:50 [3] 8.0 km (4:51 / km)
shoes: Kyano 21 NYC

Home to The Strand as a warm up and then back home after exercise session as a warm down

Exercise session 30:00 [3]

Solid session.

Wednesday Apr 13, 2016 #

running 36:40 [3] 7.2 km (5:06 / km)
shoes: Kyano 21

To and from Peel St

running hills 5:30 [4] 1.5 km (3:40 / km) +70m 2:58 / km
shoes: Kyano 21

7 ascents of Peel St incline

running 9:00 [2] 1.5 km (6:00 / km)
shoes: Kyano 21

Coast back down between ascents

Tuesday Apr 12, 2016 #

running 47:20 [3] 10.0 km (4:44 / km)
shoes: Kyano 21 NYC

A more relaxed timetable this morning. Picked up the pace for a couple of one k stretches for a bit of variety. Also experienced the 360 degree headwind this morning. Headed NNW up Melbourne Rd and it was into the wind. Then on the return trip SSE it was a head wind again, and the last stretch W along Osborne St also elfy like it was into teh wind.

Monday Apr 11, 2016 #

running 44:30 [3] 9.0 km (4:57 / km)
shoes: Kyano 21

Had to be out the door by 5 to squeeze this in.

Sunday Apr 10, 2016 #

running 1:19:20 [3] 16.0 km (4:58 / km)
shoes: Kyano 21 NYC

Relaxed Sunday run.

Friday Apr 8, 2016 #

running 49:20 [3] 10.2 km (4:50 / km)
shoes: Kyano 21

Pretty much the reverse of yesterday, but with an extra loop around Peel St.

Thursday Apr 7, 2016 #

running 46:20 [3] 9.6 km (4:50 / km)
shoes: Kyano 21 NYC

Reasonably standard run. Legs felt a bit tired early on

Wednesday Apr 6, 2016 #

Exercise session 45:00 [3]

Body weight exercises and boxercise.

running 15:00 [3] 3.2 km (4:41 / km)
shoes: Kyano 21

Token run for the morning, included 4 x 45 seconds intervals (about 1km total)

Tuesday Apr 5, 2016 #

running 40:00 [3] 8.5 km (4:42 / km) +100m 4:27 / km
shoes: Kyano 21 NYC

Loops around the domain

Exercise session 15:00 [3]

Body weight exercises in the hotel gym

Monday Apr 4, 2016 #

running 49:00 [3] 10.1 km (4:51 / km)
shoes: Kyano 21

One of the things I had been looking forward to with the end of daylight saving was a few weeks where at least part of the training session was light. But had to be out early so I missed this. Routine sort of run.

Sunday Apr 3, 2016 #

running 1:09:20 [3] 14.5 km (4:47 / km)
shoes: Kyano 21 NYC

Through jawbone reserve and around the old racecourse to Altona sailing club and back.

Friday Apr 1, 2016 #

running 39:10 [3] 8.0 km (4:54 / km)
shoes: Kyano 21

Warm up run, plus recovery and then a warm down

running intervals 3:30 [4] 1.0 km (3:30 / km)
shoes: Kyano 21

2 x 50, 2 x 100, 2 x 150 and 2 x 200, jog recovery between

Exercise session 10:00 [3]

leg strength exercises - 100 Squats, 100 lunges and some stair climbs

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