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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  running27 21:16:15 168.45(7:35) 271.1(4:42) 470
  Dancing4 3:15:00
  orienteering2 1:37:00 11.31(8:35) 18.2(5:20) 30024 /25c96%
  Total27 26:08:15 179.76 289.3 77024 /25c96%

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Tuesday Aug 31, 2010 #

running 45:00 [3] 9.2 km (4:53 / km)
shoes: brooks trance 9

Morning run. Not raining, but that just meant it was really humid. A bit longer and a bit slower. Then had to pack the wet clothes into the suitcase

Monday Aug 30, 2010 #

running 42:00 [3] 8.8 km (4:46 / km)
shoes: brooks trance 9

Evening run in the tropical rain in Cairns. Felt a bit flat, and noticed the temperature difference. Rained lightly on and off for the run, and then about 5 minutes before the end it bucketed for a couple of minutes.

Sunday Aug 29, 2010 #

running warm up/down 22:00 [2] 4.0 km (5:30 / km) +100m 4:53 / km
shoes: sarva ms

Warm up before the relay and then a warm down run afterwards

orienteering race 32:40 [5] ** 6.6 km (4:57 / km) +150m 4:27 / km
spiked:14/14c shoes: sarva ms

Vic relays. First runner for a strong team on course 2. Three teams had strong claims Eureka and two MFR. It quickly developed into a 3 way battle, with the two MFR first leg runners, Ilka and 007. Was just in front leaving 6. 6 to 7 was a long leg which I took straight. Was running hard and thought I was still in front, but not sure. Still thinking I was in front after the spectator control, but it turned out I had the slightly longer split heading to the finish, and Ilka suddenly appear just in front as we headed to the finish from different last controls. Big effort to catch her and finish just in front, 007 was a few seconds behind.
Aislin had a great 2nd leg, but Morten had a great run and caught up a big gap to just edge the team out. Jasmine was close behind in 3rd. Good race.

orienteering 19:00 [2] ** 3.0 km (6:20 / km)
shoes: sarva ms

Additional warm down around part of the course.

Friday Aug 27, 2010 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: brooks trance 9

Friday afternoon dawdle

Thursday Aug 26, 2010 #

running 45:20 [3] 9.8 km (4:38 / km)
shoes: brooks trance 9 (blue)

Evening run

Wednesday Aug 25, 2010 #

running 48:00 [3] 10.1 km (4:45 / km)
shoes: brooks trance 9

Out and back run, with a headwind both ways. Not sure how that occurs, but that's what it felt like today

Tuesday Aug 24, 2010 #

running warm up/down 16:30 [3] 3.5 km (4:43 / km)
shoes: brooks trance 9 (blue)

To and from westgate Park. Blustery headwind on the way back.

running tempo 26:20 [4] 6.3 km (4:11 / km) +80m 3:56 / km
shoes: brooks trance 9 (blue)

4 loops of Westgate park. Solid run up and down the small hills round the park.
C • UK Bound 2

Monday Aug 23, 2010 #

running 46:30 [3] 10.0 km (4:39 / km)
shoes: brooks trance 9

Lunchtime run around the beach and back. Fantastic day for it and excellent views down the bay.

Dancing 45:00 [1]

Tango practice. Only problem was the rose between the teeth still had a couple of thorns.

Sunday Aug 22, 2010 #

running 1:14:30 [3] 15.8 km (4:43 / km)
shoes: brooks trance 9 (blue)

Long Sunday run. Felt comfortable

Friday Aug 20, 2010 #

running 50:10 [3] 11.0 km (4:34 / km)
shoes: brooks trance 9

Was aiming to do the 11k in 50 minutes, but gusty headwind for the last 4k ,eant I didn't quite make it.

Thursday Aug 19, 2010 #

running 50:30 [3] 10.0 km (5:03 / km)
shoes: brooks trance 9 (blue)

Early morning run, and it showed with the time.
The Gramin seems to be working again. Upgraded the software and did several resets, neither of which seemed to work. Then resorted to threats. Put the garmin on the desk infront of the computer while I search the net for discount replacements. Muttered out loud that the new 310XT looked really attractive. It must have got the message, as it worked OK last night and again this morning. Have noted the names and URLs of the best places, just in case it has a relapse.

Wednesday Aug 18, 2010 #

running 43:40 [3] 9.4 km (4:39 / km)
shoes: brooks trance 9

Windy, windy and windy

Tuesday Aug 17, 2010 #

running 52:50 [3] 11.1 km (4:46 / km)
shoes: brooks trance 9 (blue)

Much more pleasant conditions today. Beach, Pickles St, tram path and then park and Willaimstown Rd. Just rolling along.
Garmin is starting to play up. Works alright after it has been on charge, but een after a relatively short usage (1 hr) it won't turn on properly. Need to charge it again, and then it does. I think it is the battery, but doesn't seem easy to change.

Monday Aug 16, 2010 #

running 46:50 [3] 10.1 km (4:38 / km)
shoes: brooks trance 9

Supposed to be a gentle recovery run, but the pace felt comfortable, so stuck with it. Worst aspect was getting caught in a hail storm about 10 minutes from the finish. Luckily it was short and sharp. Finished the run in sunshine.

Dancing 50:00 [1]

Waltz and cha cha.

Sunday Aug 15, 2010 #

running warm up/down 25:00 [2] 4.5 km (5:33 / km) +60m 5:12 / km
shoes: sarva ms

Warm up was only about 1km, but extended the post race warm down to get a bit more running time.

orienteering race 45:20 [5] *** 8.6 km (5:16 / km) +150m 4:51 / km
ahr:164 max:171 spiked:10/11c shoes: sarva ms

SL race at Eppalock. Reasonably straight forward course if you concentrated. It didn't actually rain while I was out on the course, but the bush was so wet it may as well have. Plenty of water in the gullies.
Ran hard and avoided any mistakes, so it was a pleasing run. 17 seconds behind Aislin, but in front of the M45s and M55s. Only minor blemish was being too low in the gully for 8, and having to run further up than I had intended. Didn't really cost any time.
The day ended in disappointmnet with the Dees going down in the end to the Hawks.

Friday Aug 13, 2010 #

running 48:00 [3] 10.1 km (4:45 / km)
shoes: brooks trance 9 (blue)

A relaxed run around the beach and back. Feeling a bit itred today. Would have struggled if the pace was fast again.

Thursday Aug 12, 2010 #

running 50:40 [3] 10.9 km (4:39 / km)
shoes: brooks trance 9

Headed out at lunchtime, and it wasn't too bad. Wind was strong near the beach, but OK in the streets.

Dancing 50:00 [1]

Foxtrot. Repetition is one of the keys, so that the movements are second nature. Certainly had repetition tonight, going over and over the three step. Finished with some jive to get the heart and legs really going

Wednesday Aug 11, 2010 #

running 41:10 [3] 9.0 km (4:34 / km)
shoes: brooks trance 9 (blue)

Lunch time run, which was about 20 minutes too late to avoid the rain. Still a pleasant run.

Tuesday Aug 10, 2010 #

running 52:20 [3] 11.0 km (4:45 / km)
shoes: brooks trance 9

This weeks travels are to Perth, so a run along the Swan River from the city centre to UWA and back.

Monday Aug 9, 2010 #

running tempo 40:45 [4] 9.3 km (4:23 / km) +80m 4:12 / km
shoes: brooks trance 9 (blue)

Mmmm..... Today was going to be an easy relaxed day, but that didn't happen.
Opted for loops of the Westgate park, in a small group. Usual small group thing happened, the speed kept creeping up. Thus the easy day turned out to be the quickest run for a couple of weeks. (Tomorrow will go by myself)

Sunday Aug 8, 2010 #

running 1:15:10 [3] 16.1 km (4:40 / km)
shoes: brooks trance 9 (blue)

Another perfect day for a run. Mrs Max had to work, so I got a lift to Footscray and ran home round the river and the bay.

Saturday Aug 7, 2010 #

running 46:30 [3] 10.0 km (4:39 / km)
shoes: brooks trance 9

Really nice day for a run. Out through jawbone and back.

Friday Aug 6, 2010 #

running 40:40 [3] 9.0 km (4:31 / km)
shoes: brooks trance 9

Squeezed in an early evening run.
Had to visit the dentist in the afterneen, and I think she used Marathon Man as her training video. I have had a tooth ache for a couple of weeks, and got an appointment. She used the cold test which gaused pain in the good teeth, but not the dodgy one. Then the tap test which caused wa world of pain in the dodgy tooth. Not content with having done it once she repeated the process to be sure. I was sure it hurt after the first time. Worse was when she gave the estimate for the rectification work. Ouch!

Thursday Aug 5, 2010 #

running 51:50 [3] 11.0 km (4:43 / km) +150m 4:25 / km
shoes: brooks trance 9 (blue)

In Canberra for the night. Noticed the difference in temperature in the morning. Was nice to be able to have a bit of climb for a change, even if it wasn't much.

Wednesday Aug 4, 2010 #

running 46:10 [3] 9.8 km (4:43 / km)
shoes: brooks trance 9

Remembered the socks today.

Tuesday Aug 3, 2010 #

running 47:10 [3] 10.0 km (4:43 / km)
shoes: brooks trance 9 (blue)

Was palnning to go out at lunchtime, but forgot the socks (or more correctly one sock). Defered until the evening and went from home. It was light enough when I started to go out through jawbone for a change.

Monday Aug 2, 2010 #

running 52:40 [3] 11.3 km (4:40 / km)
shoes: brooks trance 9

Lunchtime. Windy at the start and had to battle a solid headwind on the way down to the beach. The wind modeared somewhat by the time I got to the return leg so the tail wind was less strong

Dancing 50:00 [1]

Spent time on foxtrot, and waltz

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