Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Mar 31, 2010:

activity

time

miles

running

20:03:20

154.41

(7:48)

248.5

(4:51)

1400

19 /

20c

95%

orienteering

5:33:03

23.12

(14:25)

37.2

(8:57)

18 /

20c

90%

Dancing

1:30:00

Total

27:06:23

177.53

285.7

1400

37 /

40c

92%

2:23

0:00

» now

Wednesday Mar 31, 2010 #

running 40:00 [3] 8.5 km (4:42 / km)
shoes: Kyano 16

Droped into a comfortable rhythm at the start. Gven that this is supposed to be an easy week the pace was a bit quicker than I might have wanted, but it was comfortable flowed easily. So the running seems to be OK, just need the head in the right space.

Tuesday Mar 30, 2010 #

running 31:20 [3] 7.0 km (4:29 / km)
shoes: Kyano 16

Good evening for a run, and didn't think the pace was quite that quick. Deliberately slowed a bit for the return, still a pleasing pace

Monday Mar 29, 2010 #

running 39:50 [3] 8.2 km (4:51 / km)
shoes: brooks trance 9

Took things easy this morning. Was debating a bit of extra distance, but fortunately decided no. Got home seconds before the heavens opened.

Saturday Mar 27, 2010 #

orienteering (Orientshow race 1) 24:31 [3] *** 4.7 km (5:13 / km)
ahr:167 max:175 spiked:7/8c shoes: sarva ms

Race 1 of 3, the classic. was keen to do this as short of orienteering practice for easter. Route choice race. Ran it hard and was reasonably pleased. Only one issue on the way from 5 to 6. Had the route planned, and was on the correct track, but then has second thoughts and cnvinced myself on I was a parrallel one. THis meant that when I came to a track junction I continued on to the cross junction instead of cutting though the bush, and cutting off the corner. Continued to the cross and turned left. Net result was a couple of hundred extra meters run. The failed to spot 7 immediately as it was tucked up against a tree.

orienteering (race 2) 27:04 [4] **** 3.5 km (7:44 / km)
ahr:163 max:176 shoes: sarva ms

Race 2, hagaby. Two loops. Only one control cost tie, first one on the second loop, when I cut off the track too early, and then went down the ridge for 50m instead of up. Quickly corrected, time loss about 1 min.

orienteering race (race 3) 30:28 [4] **** 4.3 km (7:05 / km)
ahr:162 max:176 shoes: sarva ms

Race 3. Multi-butterfly loop race. Was pleased with the way the legs were holding up, and navigated pretty well . No errors and the only fiddles were being at the right spot, but not seeing the control immediately because it was tucked in deep. A bit of an issue in an area so open to teh public, that if you need to hide the control so it can't been seen by the public it also affects the visibility for teh runners.
Positives for the day were the legs ran out the 3 races well, read the map, and navigated in the complex stuff OK, and got some map practice before easter. Really enjoyable day and well done to Invis for a preat race

Friday Mar 26, 2010 #

running 34:10 [2] 6.5 km (5:15 / km) +50m 5:04 / km
shoes: brooks trance 9

Gentle, short run. Got woken up by the alarm this morning, and very nearly rolled over and went back to sleep. Took a bit of self-motivation to get moving and make the decision to go out, but was very pleasant so in the end was glad I made the effort.

Thursday Mar 25, 2010 #

running 55:50 [3] 11.5 km (4:51 / km) +50m 4:45 / km
shoes: brooks trance 9

Round the lake again, with a different add on near the end

Wednesday Mar 24, 2010 #

running 50:40 [3] 10.2 km (4:58 / km) +50m 4:51 / km
shoes: brooks trance 9

Round the lake in the comfort zone.

Tuesday Mar 23, 2010 #

running 56:50 [3] 11.6 km (4:54 / km) +200m 4:31 / km
shoes: brooks trance 9

Up Red Hill and back. Took a slightly different route to the base than the previous 2 ascents. Had not been expecting very much from the legs this morning, but climb seemed to go quicker this morning. Pleasantly pleased with the run.
Checked the time for teh ascent and descent of the hill, previous 2 were the same, but today was 30 seconds faster

Monday Mar 22, 2010 #

running 51:30 [3] 10.2 km (5:03 / km)
shoes: brooks trance 9

Took things easy this morning. Felt like I was struggling for the first half, but things got better in the latter part.

Sunday Mar 21, 2010 #

running 39:30 [3] 8.0 km (4:56 / km)
shoes: Kyano 16

Warm up to Peel St and then the run back. Retrun was a bit longer. Sunday is normally longer run day, but last night decided a set of hills would be good. Started having second thoughts during the early part of the warmup, but stuck with the plan.

running hills 7:10 [4] 2.0 km (3:35 / km) +150m 2:36 / km
shoes: Kyano 16

10 times up Peel St incline. Had to work hard to get the 10.

running 13:00 [2] 2.1 km (6:11 / km)
shoes: Kyano 16

The down hill recovery between the up hill sprints

Friday Mar 19, 2010 #

running 47:00 [3] 10.0 km (4:42 / km)
shoes: Kyano 16

Round the beach to Sth Melbourne Life saving club and back. Warm humind day, and not pushing really hard

Thursday Mar 18, 2010 #

running 51:00 [3] 11.0 km (4:38 / km)
shoes: brooks trance 9

Started at 4:40 pace and basically kept going. An evenly paced run through Jawbone and back. Really warm, humid evening. Stopped at the shop on the way back for a litre of milk and dripped sweat all over the floor. Be a while defore ai can go back again

Wednesday Mar 17, 2010 #

running 53:50 [3] 11.4 km (4:43 / km)
shoes: Kyano 16

Didn't have the magic of last night, but it wasn't partiularly hard work. Nice cool breeze blowing, which in fact was a headwind on the way back.

Dancing 1:30:00 [1]

A duble lesson, because I have missed a couple. First one was alright, but by the time I got to the end of the second the frame was getting a bit ragged.

Tuesday Mar 16, 2010 #

running tempo 44:40 [4] 10.0 km (4:28 / km)
shoes: Kyano 16

Was expecting an ordinary run, it was hot, work was crappy, and I wasn't feeling enthuised. How wrong can you be. When I started I thought the pace was well within capabilities, and was really surpirsed when 3k came up in 13:30. Maintained the pace the whole way. One of those runs you should put in a bottle for the days you need them.

Monday Mar 15, 2010 #

running 50:20 [3] 10.2 km (4:56 / km)
shoes: brooks trance 9

Criused around the lake and felt OK

Sunday Mar 14, 2010 #

running 1:23:10 [3] 16.6 km (5:01 / km) +400m 4:28 / km
shoes: brooks trance 9

A solid training run, from Manuka to the top of Mt Ainslie and back. Crossed the lake on Kings Ave, then Northcote Dr over Mt Pleasant. From the Mt Ainslie turn off took the fire trails and footpath to the top, then came back down the road. Legs were feeling stuffed when I got to the top, and there was no view due to cloud and light mist.

Friday Mar 12, 2010 #

running 55:50 [3] 11.2 km (4:59 / km) +200m 4:35 / km
shoes: brooks trance 9

Run to, up and back down Red Hill. Reverse of last week's run.

Thursday Mar 11, 2010 #

running 47:50 [3] 9.5 km (5:02 / km)
shoes: brooks trance 9

A gentle early morning run.Very much the opposite of last night. Only minor issue was a twinge from the left quad just above the knee, which meant I couldn't get a lot of power on any of the (minor) inclines. Felt the initial twinge last night, but it seemed to go away. Will watch over the next day or so.

Wednesday Mar 10, 2010 #

running 1:03:00 [3] 13.7 km (4:36 / km) +100m 4:26 / km
shoes: brooks trance 9

Sometimes you have one of those runs that just clicks. Was planning to go to the Canberra twilight event, but got stuck at work waiting for a meeting that in the end got cancelled! So the run was a chance to work of the frustration. A better option that yelling at the selfish bastard who had you sitting round waiting for an hour and a half and then cancels.

Monday Mar 8, 2010 #

running 48:40 [3] 10.1 km (4:49 / km)
shoes: Kyano 16

Headed out at about 1130, for a quiet run. Felt a bit flat at the start, but that cleared after a k or so. Took it easy on the way out, but coming back had a rapidly approaching storm front. Judged the timing to perfection, 5 seconds after I arrived home the heavens opened.

Sunday Mar 7, 2010 #

orienteering 2:00:00 [2] **** 12.0 km (10:00 / km)
shoes: sarva ms

Race day for eureka events. Spent a total of 9 hrs at the event site, checking controls, set up, up and back to the start etc. and then control pick up afterwards. I am claiming 2hrs for the log. Event generally went well, with only a couple of minor issues. Had to hang 180 maps on the strings for the relay, in 2 lines. Top line was loops 1&2, bottom line was loops 3&4. Got one wrong, but the runner quickly discovered it, swore and swapped, sorry ecmo. And the printer had stuffed up the print order for the public race maps, and printed two lots of course 6 and no course 5. Fortunately 5 was the same as the womens sprint. Used the spare maps from the NOL sprint plus collected the used maps from the women, and had just enough for the public. Thank you to all the women. Apart from that it seemed to be ok.

Saturday Mar 6, 2010 #

running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: sarva ms

A quick warmup before o race. Just got the blood pining, but was running out of start window

orienteering race 41:00 [4] *** 6.7 km (6:07 / km)
spiked:11/12c shoes: sarva ms

Course 1 of the public races. 5.1 straight line, 6.7 actual. Ran this hard, with no errors, only very minor blemish was 7 where I was just about standing on top of it and then looked down and saw it. Pushed hard a nd ran alll but two short hill sections. Navigation was reasonably straight forward, but pleased with the run.

orienteering 1:30:00 [2] ***** 6.0 km (15:00 / km)
shoes: sarva ms

Control checking for next day. Spent several hours going slowly, but logging half

Friday Mar 5, 2010 #

running 30:00 [2] 5.8 km (5:10 / km)
shoes: brooks trance 9

Gentle jog around the block.

Thursday Mar 4, 2010 #

running 46:20 [3] 9.7 km (4:47 / km)
shoes: brooks trance 9

Lateness is a strong driver for quickness. Got the alarm 12 hours out, and was woken by a text message at 6. Did a quick mental sum and reasoned that tehre was still a chance for teh run is I puuled the proverbial out. So a quick run, and then breakfast and shower in record time.

Wednesday Mar 3, 2010 #

running warm up/down 32:10 [3] 6.8 km (4:44 / km)
shoes: brooks trance 9

Went to the ACT mid week evening event. Tis was the 1k warm up before the race and the 5.8 k afterwards, as both a warm down and to get a bit more distance

running race (Park O) 20:50 [3] * 4.2 km (4:58 / km)
spiked:19/20c shoes: brooks trance 9

Canberra mid-week race in the park beside the lake. Time includes punching using the hanging punches. Running time was about 19 minutes as at a couple had to wait in a queue to punch. Good course set in a small area. Only real blemish was when I ran past 13 by about 50m and then stood for 5 or 10 seconds before turning back. Had been looking for a made path, which turned into a gravel one, but in fact it was gravel the whole way and not as distinct as was indicated. However, that it not really an excuse as I was at the spot and then went on. Apart from that it was good to get a run on a "proper" map, even if it was a park. Enjoyed the run.

Tuesday Mar 2, 2010 #

running 49:30 [3] 10.4 km (4:46 / km)
shoes: brooks trance 9

Back to the flat this morning.

Monday Mar 1, 2010 #

running 54:20 [3] 11.3 km (4:48 / km) +200m 4:25 / km
shoes: brooks trance 9

Staying in Canberra for a few nights so a whole new set of opportunities, including the novelty of hills. Ran to the top of Red Hill, which meant more climb in one run than I usually get in a week. Had the undulations of the run to and from the road up, which was a pleasant change, plus the actual run up and back. Coped with it better than I thought.

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