Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending May 31, 2012:

activity

time

miles

running

21:18:40

169.2

(7:33)

272.3

(4:42)

310

orienteering

1:54:50

11.31

(10:09)

18.2

(6:19)

15 /

21c

71%

Total

23:13:30

180.51

(7:43)

290.5

(4:48)

310

15 /

21c

71%

1:16

0:00

» now

Thursday May 31, 2012 #

running 51:20 [3] 11.0 km (4:40 / km) +100m 4:28 / km
shoes: Brooks Adrenalin ASR

A day which demonstrated the 80/20 principal but in a negative way. One problem person who represents 20% of your direct reports but takes up 80% of your time.
Needed the lunch time run for some thinking time.

Wednesday May 30, 2012 #

running 59:50 [3] 13.0 km (4:36 / km) +100m 4:26 / km
shoes: saucony guide 4

Jogged out to the front gate and then settled into a steady 4:35 pace for 12 k, then jogged back from the front gate. Wasn't intending to do this originally, but aftr doing the first 3 in under 14 decided I may as well continue.

Tuesday May 29, 2012 #

running 46:40 [3] 10.1 km (4:37 / km)
shoes: saucony guide 4

Another long day of meetings. Late run.

Monday May 28, 2012 #

running 46:00 [3] 10.0 km (4:36 / km)
shoes: saucony guide 4

Pleasant lunchtime run.

Sunday May 27, 2012 #

running 1:16:10 [3] 15.8 km (4:49 / km)
shoes: Brooks Adrenalin ASR

Pebreakfast run. Out through Newport to Yarraville then back along the river and strand. Nice morning for a run, and plenty of people out.
Then spent the late morning negotiating with the solar salesman. Ended up getting what I wanted for a price I was willing to pay, so job done.

Saturday May 26, 2012 #

Note

Cleanup day, so didn't get the chance for a run. Booked a skip and cleaned out the garage. By the time that was done, the weather had turned wet, and I was feeling stuffed

Thursday May 24, 2012 #

running 51:00 [3] 10.6 km (4:49 / km)
shoes: saucony guide 4

Ho hum in the dark again

Wednesday May 23, 2012 #

running 59:30 [3] 12.8 km (4:39 / km)
shoes: Brooks Adrenalin ASR

Hard morning with difficult staff, so lunchtime run provided some welcome relief and thinking time.

Tuesday May 22, 2012 #

running 47:50 [3] 10.0 km (4:47 / km)
shoes: saucony guide 4

Evening run.

Monday May 21, 2012 #

orienteering 48:20 [3] 10.1 km (4:47 / km)
shoes: saucony guide 4

Evening run. Legs felt a bit tired, obviously effects of yesterdays race. Running on the streets is one thing, running in the terrain is another.

Sunday May 20, 2012 #

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Integrator

Warmup and warmdown for o-race.

orienteering race 1:06:30 [4] **** 8.1 km (8:13 / km)
ahr:161 max:174 spiked:15/21c shoes: VJ Integrator

First o-race for 3 months, and in Vic for over 18 months. Really enjoyed the challenge of the detailed terrian, and unsurprisingly found a bit wanting. Was reasonably happy, with no major errors, but disappointed with the number of 30 seconds to 1 minute gltches. Dropped 30 seconds or so on 2, then went well until 8 when I stopped a bit short, 1 minute. Then another minute on 10 when I drifted a bit and bounced off the fence corner. Then OK through to 14. Another minute on 15. Then went OK through to the end.

Course 4 - Splits

Friday May 18, 2012 #

running 47:00 [3] 9.6 km (4:54 / km)
shoes: Brooks Adrenalin ASR

Easy evening run.

Thursday May 17, 2012 #

running 51:30 [3] 11.6 km (4:26 / km) +60m 4:20 / km
shoes: Brooks Adrenalin ASR

Along the river to westgate park and then loops in the park. Nice change

Wednesday May 16, 2012 #

running 56:40 [3] 11.9 km (4:46 / km)
shoes: saucony guide 4

A bit slower.
Had the solar power salesman round, and only managed to sit through half the sales pitch before it all got too much and I could no longer restrain myself. Had to explain the real meaning of efficiency to him, then correct his claim that a 4.5kW system using 20% efficiency panels gave more power than a 5kW system that used 16% efficiency panels. I don't think science was his strong point. He is unlikely to get the job.

Tuesday May 15, 2012 #

running warm up/down 3:30 [2] 0.7 km (5:00 / km)
shoes: Brooks Adrenalin ASR

Short warmup nad warm down. Basically out to the gate for the warm up, and then warm down was from site corner along Lorimer St and back to building.

running tempo 43:50 [4] 10.0 km (4:23 / km)
shoes: Brooks Adrenalin ASR

Did the docklands run. Had a light tail wind down Lorimer St to start with and then worked the stretch along the wharf so turned in about 4:26 pace. Decided to increse the effort a bit on the way back and ran a bit under 4:20s.

Monday May 14, 2012 #

running 48:30 [3] 10.1 km (4:48 / km)
shoes: saucony guide 4

Evening run. Started OK, but about 3 k in got hit by a rain squall. Turned at the half way and the rain stopped , but the wind kept up. Was almost dry again, when it started to rain. No let up this time, so battled the wind and rain home.

Sunday May 13, 2012 #

running 1:12:10 [3] 15.2 km (4:45 / km)
shoes: Brooks Adrenalin ASR

Was having a fairly lazy sort of day, but headed out early afternoon between rain squalls. Went through Jawbone, lap of Cherry LAke, and back through Jawbone. Cherry Lake provided the highlight of the run with several large groups of pelicans.

Friday May 11, 2012 #

running 48:40 [3] 10.1 km (4:49 / km)
shoes: Brooks Adrenalin ASR

Another easy run. Airfreight stuff arrived last night so some unpacking to be done over the weekend.

Thursday May 10, 2012 #

running 49:30 [3] 10.1 km (4:54 / km)
shoes: saucony guide 4

Took it easy tonight.

Wednesday May 9, 2012 #

running warm up/down 7:30 [3] 1.5 km (5:00 / km)
shoes: saucony guide 4

First and last parts of the run, done at a slower pace.

running tempo 44:30 [4] 10.0 km (4:27 / km) +50m 4:20 / km
shoes: saucony guide 4

Out along Lorimer St and then down to Port melb. Back along the tram tracks, Ingliss St and Lorimer. Initial part felt good and flowing well. Then relaised there had been a tail wind. Sruggled a bit on the Ingliss St return into the wind.

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