Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  running24 18:58:45 152.67(7:28) 245.7(4:38) 1810
  orienteering2 2:07:05 12.86(9:53) 20.7(6:08) 58513 /16c81%
  Total25 21:05:50 165.53(7:39) 266.4(4:45) 239513 /16c81%

«»
1:15
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011
 

running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: sarva ms

Day 1 of Scottis 6 day. Warm up to the assembly area and start, then short warm day after the race back from the asembly area

orienteering race 58:20 [4] **** 7.3 km (7:59 / km) +325m 6:32 / km
ahr:161 max:173 spiked:13/16c shoes: sarva ms

Reasonable run on the first day. One serious error, costing 4 minutes on number 3, when I stayed on the wrong edge of white too long and overshoot the control location. Saw the broken fence, and probably should have realised the mistake a bit quicker. Was only 5 minutes or so down on the leader, so the time would have made a significant difference to the placing. After that only a couple of hestiations. Found the initial legs through the tussocks hard and really struggled to get up any sort of running speed. After 4 the going got better. Heading to 9 got in a line heading up a steep hill and eventaully had to push past. The terrain was varied, with soe nice bits of forest and subtle contours to open moor and some steep hills.

Thursday Jul 28, 2011 #

running 48:50 [3] 10.6 km (4:36 / km) +100m 4:24 / km
shoes: brooks trance 9 mk 3

Running at a pace in the comfort zone, but the quads were feeling a bit tight today. Came back on the public footpath from Porton, which meant the last 3k had 60m climb. However the pace picked up a bit over the fields and on the single track paths. Interestingly it felt a bit easier than yesterday

Wednesday Jul 27, 2011 #

running 49:40 [3] 10.7 km (4:39 / km) +100m 4:26 / km
shoes: brooks trance 10

Lunch time run. Along the path parallel to the trainline.

Tuesday Jul 26, 2011 #

running 47:00 [3] 10.3 km (4:34 / km) +150m 4:15 / km
shoes: brooks trance 9 mk 3

Solid run up Laverstock Down and back via St Marks hill.
Not feeling as flat as yesterday.

Monday Jul 25, 2011 #

running 41:45 [3] 8.8 km (4:45 / km) +60m 4:35 / km
shoes: brooks trance 10

Felt a bit flat after yesterday, so took it relatively easy. Really nice day, fine and low 20s. UK weather at its best.

Sunday Jul 24, 2011 #

orienteering 20:00 [3] 3.8 km (5:16 / km) +80m 4:46 / km
shoes: brooks trance 9 mk 3

The first of 4 short courses. This was a relay event. Teams of 5 run 4 courses three times each. Each team member gets a handicap based on age the the teams start in order, so first finished wins. Courses are different length, and the teams runs them simultaneously. Trick is to match the course run times to minimise waiting.

orienteering 16:15 [3] 3.2 km (5:05 / km) +60m 4:39 / km
shoes: brooks trance 9 mk 3

2nd course. This was partial map memory. Fist couple and last couple of controls for the course were on the map, but middle section was memory

orienteering 12:30 [3] 2.6 km (4:48 / km) +40m 4:28 / km
shoes: brooks trance 9 mk 3

3rd official course. An sprint style course round the buildings plus a maze at the end

orienteering 20:00 [3] 3.8 km (5:16 / km) +80m 4:46 / km
shoes: brooks trance 9 mk 3

4th run for the day. This was for another team from the club, who were struggling to get someone to run another course. One of the problems with stacking a team with M/W65+ to get the handicap up.They run out of puff, and can't finish what they started. Was a repeat of the first course so it was even more straight forward.

Friday Jul 22, 2011 #

running tempo 38:25 [3] 9.0 km (4:16 / km)
shoes: brooks trance 9 mk 3

Sat through a visit to DStl by Warren Snowdon all day, so out for an evening run. Alnong the river and back. It has been a quick week, average pace is 10 seconds faster than usual

Thursday Jul 21, 2011 #

running 49:35 [3] 10.6 km (4:41 / km) +150m 4:22 / km
shoes: brooks trance 10

A more comfortable pace today, but more climb. legs felt the last one

Wednesday Jul 20, 2011 #

running 35:40 [3] 8.0 km (4:28 / km) +20m 4:24 / km
shoes: brooks trance 9 mk 3

Another time constrained evening. Really started to feel this towards the end.
Bad week for fitting training in, with meetings visitors and day trips. Need to avoid work interfering with training

Tuesday Jul 19, 2011 #

running 52:45 [4] 11.7 km (4:31 / km) +100m 4:19 / km
shoes: brooks trance 10

Felt a bit flat after the quick run last night, and was really feeling this up the last couple of climbs. Managed to go up the road back at under 4:30 pace, although it is a steady climb.

Monday Jul 18, 2011 #

running 25:40 [4] 6.2 km (4:08 / km)
shoes: brooks trance 9 mk 3

Pressed for time but needed a run, so worked on the basis that a short quick run was better than no run.

Sunday Jul 17, 2011 #

running 1:14:40 [3] 16.0 km (4:40 / km)
shoes: brooks trance 10

Run around the parks in London. Today was better than yesterday.

Saturday Jul 16, 2011 #

Note

One of those days where if there was a chance of something going badly or wrong it did. Headed to London to meet Tim as he transitted through on the way back to Melboure. Missed the first train by 30 seconds when the ticket dispensing machine unexplainedly spat the dummy mid-transaction and had to start agin. Didn't matter as Tim's plane was an hour late anyway. Then on the way into London the trains were replaced by buses from Boston Manor. Absolute shambles. As we were standing waiting for the mythical bus the skies opened with a torrential downpour. Took 2 hrs to get from Heathrow to Victoria. At the hotel the check-in system went belly up, so it took much longer than normal. Headed to dinner somewhat later than intended. Decided the best way back to Heathrow was the express from Paddington. So after seeing Tim off at the station retired to a near by wine bar.

Thursday Jul 14, 2011 #

running 45:40 [3] 10.0 km (4:34 / km) +150m 4:15 / km
shoes: brooks trance 10

Waited until the evening for a run. Headed up St Marks hill and then on to Laverstock. It is a while since I did the run in this direction.

Wednesday Jul 13, 2011 #

running 58:10 [3] 12.5 km (4:39 / km) +80m 4:31 / km
shoes: brooks trance 9 mk 3

Running at a comfortable pace. coolest conditions for a couple of weeks.

Tuesday Jul 12, 2011 #

running 46:40 [3] 10.0 km (4:40 / km) +100m 4:27 / km
shoes: brooks trance 10

More even paced run than yesterday.

Monday Jul 11, 2011 #

running warm up/down 11:05 [3] 2.3 km (4:49 / km) +40m 4:26 / km
shoes: brooks trance 9 mk 3

This was the initial 1.5km and final .8km of the run.

running tempo 36:00 [4] 8.0 km (4:30 / km) +100m 4:14 / km
shoes: brooks trance 9 mk 3

Started off slowly, but after 1.5km picked up the pace and made the majority of the run a tempo effort.

Sunday Jul 10, 2011 #

running 1:15:15 [3] 15.3 km (4:55 / km) +50m 4:50 / km
shoes: brooks trance 10

relaxed morning run. legs felt a bit tired this morning. gentle pace, but noticed when I got to the only real climb on the run eading out of Wilton.

Saturday Jul 9, 2011 #

running 47:05 [3] 10.0 km (4:43 / km) +50m 4:36 / km
shoes: brooks trance 9 mk 3

Relaxed run, felt a bit sluggish and ploddy to begin with, and only picked the pace up in the last couple of kms.
You can tell it is summer and tourist season is ere. This morning there were 20+ tour buses in the car park, and by this evening none.

Thursday Jul 7, 2011 #

running 45:20 [3] 9.7 km (4:40 / km) +100m 4:27 / km
shoes: brooks trance 9 mk 3

Reasonably relaxed run. I had planned to go a bit slower, but once started I sort of lock into a comfortable pace and find it unsettling to deliberately try and run slower

Wednesday Jul 6, 2011 #

running 1:02:50 [3] 13.3 km (4:43 / km) +140m 4:29 / km
shoes: brooks trance 10

Nicer day today, so decided on a bit longer run.

Tuesday Jul 5, 2011 #

running 48:00 [3] 10.4 km (4:37 / km) +120m 4:22 / km
shoes: brooks trance 9 mk 3

Through the fields to Boscom and Allington and back. It had been reasonably fine and dry all morning, but as soon as I got out the door for to start running the rain started.

Monday Jul 4, 2011 #

running 51:10 [3] 11.0 km (4:39 / km) +150m 4:21 / km
shoes: brooks trance 10

Had to wait to the evening due to a meeting that stretched over lunch. Went up and over Laverstock ridge nad then St MArks hill.

Sunday Jul 3, 2011 #

running 44:00 [3] 9.2 km (4:47 / km)
shoes: brooks trance 9 mk 3

Very relaxed run along the river

Saturday Jul 2, 2011 #

running 44:00 [3] 9.6 km (4:35 / km) +50m 4:28 / km

Went the other way round the port and then the climb to the top of the cap. Great views around the coast

Friday Jul 1, 2011 #

running 47:30 [3] 10.5 km (4:31 / km)
shoes: brooks trance 10

Staying the weekend at Nice so we can visit an old friend Antibes.
Antibes is much nicer than Nice, but not as much accommodation.
Went along the beach to the airport and back

« Earlier | Later »