Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Jan 31, 2011:

activity

time

miles

running

22:04:30

174.92

(7:34)

281.5

(4:42)

2450

orienteering

1:45:00

10.63

(9:53)

17.1

(6:08)

400

30 /

37c

81%

Total

23:49:30

185.54

(7:42)

298.6

(4:47)

2850

30 /

37c

81%

1:24

0:00

» now

Monday Jan 31, 2011 #

running 47:00 [3] 10.0 km (4:42 / km)
shoes: brooks trance 9 mk 3

Cold day and had to leave the run until the evening. Loafed along

Sunday Jan 30, 2011 #

running 1:07:40 [3] 14.0 km (4:50 / km) +100m 4:40 / km
shoes: brooks trance 9 mk 3

Luxury of a mid afternoon run. Followed the avon valley up to Little Durnsford and then went through the nature reserve to the bridal way and back to Old Sarum. Took it easy.

Saturday Jan 29, 2011 #

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

Warmup run from the carpark to the start. Warmup is not a real description. Temperature was hovering between 0 and 1.
Then jog back from the finish to the car.

orienteering race 53:30 [4] *** 9.0 km (5:57 / km) +200m 5:21 / km
ahr:165 max:181 spiked:17/20c shoes: sarva ms

Orienteering race at Camberly. The event was held in the Sandhurst training grounds and the car park and assembly was next to the parade ground. A chance to watch the troups going through drill routines.
Good run, with no real mistakes. Only 3 small misses. Just overshot 9, but turned and recovered quickly, similarly for 14 and 16. About 20 seconds each. Only other question mark was route choice to 3. I opted for the right route which avoided crossing the linear marsh. Will be interesting to see the splits to see if left and the marsh was quicker. Nice forest and the best course I have run in the UK. First UK ranking event so it will be interesting to see what the point score is. Wasn't eligible at the previous event becuase BOF membership wasn't through.
Numbers were interesting. It was a Saturday event and there were about 500 competitors, just from the south central area.

Thursday Jan 27, 2011 #

running 40:00 [3] 8.6 km (4:39 / km)
shoes: brooks trance 9 mk 3

Flat day along the Avon.

Wednesday Jan 26, 2011 #

running 52:10 [3] 10.8 km (4:50 / km) +150m 4:31 / km
shoes: brooks trance 9 (blue)

FArewell run for the shoes. Now clocked over 1050 k, so time to be retired. Early evening run out through Laverstock and up onto the down.

Tuesday Jan 25, 2011 #

running tempo 46:20 [4] 10.4 km (4:27 / km) +100m 4:15 / km
shoes: brooks trance9 mark 2

A bit more effort today. Hill tempo run, keeping the pace up on the climbs.

C • How long 2

Monday Jan 24, 2011 #

running 46:40 [3] 9.7 km (4:49 / km) +50m 4:41 / km
shoes: brooks trance 9 mk 3

Relaxed evening run.

Sunday Jan 23, 2011 #

running 1:12:50 [3] 15.0 km (4:51 / km) +300m 4:25 / km
shoes: brooks trance9 mark 2

Run in the Cotswolds. Stayed the night at Swell, so headed round the nearby local villages. A couple of long climbs were rewarded each time by some really great views accross the surrounding countryside

Saturday Jan 22, 2011 #

running 44:30 [3] 9.2 km (4:50 / km)
shoes: brooks trance 9 mk 3

First outing for new shoes. Early run before eading to the Cotswolds for teh weekend

Friday Jan 21, 2011 #

running 48:30 [3] 10.6 km (4:35 / km) +150m 4:16 / km
shoes: brooks trance 9 (blue)

Headed out along the public footpaths into the rolling country side. Generally they are well signed posted, and easy to follow. Cold day, but it had the compensation that the mud was frozen, so the shoes stayed relatively clean.

Wednesday Jan 19, 2011 #

running 50:50 [3] 11.6 km (4:23 / km) +160m 4:06 / km
shoes: brooks trance9 mark 2

Another glorious english winter's day, clear pale blue sky, weak sunshine and cold crisp air. Perfect running conditions. Villages run with a couple of variations. THis gave 8 climbs and tried to run tempo pace up each one.

Tuesday Jan 18, 2011 #

running 46:40 [3] 9.8 km (4:46 / km) +120m 4:29 / km
shoes: brooks trance 9 (blue)

The days are slowly getting noticably longer, particularly when it is fine and sunny. Today was one out of the box, cold and crisp but bright and sunny, so it stayed light until nearly 5:30 giving a bonus for the evening run. The first half of the run was in the fading light of dusk.

Monday Jan 17, 2011 #

running 48:10 [3] 10.2 km (4:43 / km) +100m 4:30 / km
shoes: brooks trance9 mark 2

Had to defer the planned lunchtime run due to a costume error. Got to the changerooms only to find I had left my shorts at home. Wasn't going to get away with only running jocks, so put the run off until evening. The rian stopped just as I started out, so I was able to complete the run in relatively dry.

Sunday Jan 16, 2011 #

running warm up/down 17:00 [2] 2.5 km (6:48 / km)
shoes: sarva ms

Warm up jog to start of O race. It was very overcast and windy, but no rain. Then warm down run from the assembly and finish area back to the car park a bit over 2 k away. Car park was in the grounds of Longleat house, wich is owned by the Marquis of Bath. Huge house and grounds, but it wasn't open.

orienteering race 51:30 [4] *** 8.1 km (6:21 / km) +200m 5:40 / km
ahr:162 max:187 spiked:13/17c shoes: sarva ms

Orienteering at Longleat. Second excursion into the UK forsest. Reasonable run without being great. Dropped about 2:30 on number 10 because I mis-interpreted the description and the map symbol. Read it as a special tree, but it was actually tree that had been cut down and there was about 1m trunk standing. Mapper was inconsistant in the way these were mapped. In a couple of places they were shown as brown dots, like small mounds when there was some earth around the base, and in others they were shown with a green cross. About 15 seconds on 3 other controls. Good example of bingo control - Knee high earth mound, about 2m diameter in flat pine forrest with thinings on the ground.

Friday Jan 14, 2011 #

running 51:10 [3] 11.0 km (4:39 / km)
shoes: brooks trance9 mark 2

Waited until the evening and was rewarded with the rain stopping for long enough to get a run in. Weather has got much warmer and now toucjing max of 10

Thursday Jan 13, 2011 #

running 31:10 [4] 7.2 km (4:20 / km)
shoes: brooks trance 9 (blue)

Home late so not a lot of time available, decided a shorter brisk run was better than no run at all.
Second installment of the poo collection request appeared in the latest newsletter. The update included instructions on how to collect and transport your donation.
1. Put glad wrap over the toilet bowl, but leave enough slack.
2. After sample is produced, lift glad wrap with sample and put into sample pot and press on leak proof lid.
3. Put sample pot into bio jar, and then put the bio jar in the cardboard box.
4. Put box on the floor of the back seat and deliver between 8 and 11.
5. DO NOT CARRY ON PUBLIC TRANSPORT.

Wednesday Jan 12, 2011 #

running 40:10 [3] 8.6 km (4:40 / km) +100m 4:25 / km
shoes: brooks trance9 mark 2

Took things gently today and cruised around a version of the 3 villages run.
Comfort zone natural pace appears to be in the range 4:40 to 4:45, even with the undulations

Tuesday Jan 11, 2011 #

running 1:10:00 [3] 15.0 km (4:40 / km) +200m 4:23 / km
shoes: brooks trance 9 (blue)

Didn't mean to go quite as far. Headed out to Boscombe and followed the footpath up passed the airfield. Back on the road and then cut accross the fields. Then the sign posts stopped. Headed round the edge of a large field and picked up the signs again. Unfortunately they finished after going through the back of a farm it looped back around and I ended up where the signs had disappeared. Went back to the road and down into teh village and along the main road back. Loop put an extra 3 km onto the run.

Monday Jan 10, 2011 #

running 50:10 [3] 10.8 km (4:39 / km) +140m 4:22 / km
shoes: brooks trance9 mark 2

Lunchtime run. Took things easy and was in the cofort zone, not pushing things, so was surprised at the time.
Ordered a new pair of shoes on-line as a replacemnet for my older ones. Got a pair of Brroks Trance 9 for under $90. Last time I bought a pair in Australia, on special, they were just under $200! I may need to stock up before coming home

C • Wiggle 3

Sunday Jan 9, 2011 #

running 1:12:20 [3] 15.3 km (4:44 / km)
shoes: brooks trance9 mark 2

Weekend in London, so a couple of laps of Hyde Park

Friday Jan 7, 2011 #

running 40:00 [4] 9.0 km (4:27 / km) +100m 4:13 / km
shoes: brooks trance 9 (blue)

Was meant to be a bit of a relaxing run, but it didn't turn out that way. Headed out at lunch during a break in the rain.

Thursday Jan 6, 2011 #

running 53:00 [3] 11.2 km (4:44 / km) +100m 4:32 / km
shoes: brooks trance9 mark 2

Had to wait until the evening as it rained solidly for most of the day. Only tow hills in the run. One fairly short at the start and then a long grind for about 1.5 km. Good news was the climb was all over before the alf way mark, so it was either flat or downhhill fro there on

Wednesday Jan 5, 2011 #

running 50:30 [3] 10.9 km (4:38 / km) +140m 4:21 / km
shoes: brooks trance9 mark 2

3 villages run, at lunch time.

Tuesday Jan 4, 2011 #

running 48:00 [3] 10.5 km (4:34 / km) +120m 4:19 / km
shoes: brooks trance 9 (blue)

Lunchtime run. Different route, following some of the footpaths. Hardly a flat section in the run.

Monday Jan 3, 2011 #

running 45:10 [3] 9.4 km (4:48 / km)
shoes: brooks trance 9 (blue)

Different route this morning. Went along the footpath beside the river to Dunsford and back. It started to snow lightly after about 10 minutes. Nothing lying around, but it also got colder as the run went on. The snow was melting as soon as it landed.

Sunday Jan 2, 2011 #

running 1:24:30 [3] 17.7 km (4:46 / km) +200m 4:31 / km
shoes: brooks trance9 mark 2

A bit longer than I had originally intended, but a pleasant run. Ended up going passed the Salisbury racecourse, whic was really unusual in that it is stretched out along the side of a ridge with a long straight and a loop turn at the far end. Part of the path was muddy which stuck to the shoes and added a kilo or two to each foot.

Saturday Jan 1, 2011 #

running 49:00 [3] 10.5 km (4:40 / km) +120m 4:25 / km
shoes: brooks trance9 mark 2

Went out through Laverstock then up Laverstock ridge. No snow anymore so it was pleasant. First time I have been to the top of Laverstock Down in the daylight. Great views over parts of Salisbury.

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