Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
running	26	22:10:10	170.63	(7:48)	274.6	(4:51)	100
Exercise session	7	4:15:00
orienteering	1	3:10:00	9.94	(19:07)	16.0	(11:53)	650	55 /	62c	88%
Total	27	29:35:10	180.57		290.6		750	55 /	62c	88%

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Monday Mar 31, 2014 #

running 32:50 [3] 7.0 km (4:41 / km)
shoes: Kyano 19

Had to wait until evening for a run, so it was a good way to end a long and involved day.
Started with a telephone interview at 6, for my current job; then a couple of hours in the train; 4 hours of meetings; and finally another 1.5 hours of train. Started in London and finished in Salisbury with Bristol in between. Thankfully the next couple of days are more straight forward.

Sunday Mar 30, 2014 #

running 1:11:30 [3] 15.0 km (4:46 / km)
shoes: Kyano 19

Tour of central London parks. Started through green park, lap of st James, then Hyde park with a detour through holland park.

Saturday Mar 29, 2014 #

running 49:50 [3] 10.5 km (4:45 / km)
shoes: Kyano 19

Reverse of yesterday, but with a little extra. Not quite as cold this morning, but a bit more wind, which basically went straight through you.

Friday Mar 28, 2014 #

running 49:00 [3] 10.3 km (4:45 / km)
shoes: Kyano 19

Out early and a run along the waterfront in Kiel. I think the conditions could most kindly be described as clear and crisp, aka cold

Thursday Mar 27, 2014 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Kyano 19

Small time window between the end of the meetings for the day and dinner engagement. Came at the end of a long day.

Wednesday Mar 26, 2014 #

running 46:30 [3] 10.0 km (4:39 / km)
shoes: Kyano 19

More laps of Hyde park. Very cool this morning, but clear and dry

Exercise session 15:00 [3]

In the gym, upper body and core

Tuesday Mar 25, 2014 #

running 50:00 [3] 10.0 km (5:00 / km)
shoes: Kyano 19

Plodded round Hyde Park to shake off the travel. Cool and damp, what else would you expect

Monday Mar 24, 2014 #

running 40:10 [3] 8.0 km (5:01 / km)
shoes: Hurricane 14, grey

Home to the Strand and back. Was concerned the legs might not want to work this morning, but they were OK

Exercise session 45:00 [3]

Good mix of ab, upper body and leg work.

Sunday Mar 23, 2014 #

Note

Took it easy today, while everyone else ran. Walked from assembly to the start 4 times, and apart from that observed.
A couple of small hiccups, but nothing major. Pleasantly surprised by the speed of the winning elites. Russell and Ted did an excellent job of the courses.

Saturday Mar 22, 2014 #

orienteering 3:10:00 [3] ***** 16.0 km (11:53 / km) +650m 9:52 / km
spiked:55/62c shoes: New integrators

Control checking for Sunday race. Two big loops to cover all the controls for tomorrow's race. Tough going. Towards the end started to cramp in the hamstrings when I lifted the legs too high.

Friday Mar 21, 2014 #

running warm up/down 38:10 [2] 7.5 km (5:05 / km)
shoes: Kyano 19

Run from home to Fearon Reserve, then a warm up at the start of the tempo run, and the run back home afterwards.

running tempo 34:40 [4] 8.0 km (4:20 / km)
shoes: Kyano 19

Solid tempo run. During the run down I was feeling tired, but once I got going it was good.

Thursday Mar 20, 2014 #

running 51:30 [3] 10.0 km (5:09 / km)
shoes: Hurricane 14, grey

Relaxed run around The Esplanade.

Exercise session 15:00 [3]

Ran through a set of upper body and core exercises

Wednesday Mar 19, 2014 #

running 24:40 [3] 5.0 km (4:56 / km)
shoes: Kyano 19

The first part of the run.

running tempo 22:30 [4] 5.0 km (4:30 / km)
shoes: Kyano 19

Put the foot down about halfway and ran the second half harder

Tuesday Mar 18, 2014 #

running 48:30 [3] 10.0 km (4:51 / km)
shoes: Hurricane 14, grey

Felt a lot better than the corresponding run last week. Probably because a lot of things have been "resolved" in the last 7 days. Courses for the weekend are at the printer, late entry issues have been resolved, and I finished the job EOI.

Monday Mar 17, 2014 #

running 40:20 [3] 8.0 km (5:03 / km)
shoes: saucony hurricane 14

Home to The Strand and then back home after exercise session. THought I might sneak a few more kms out of these shoes, but afetr this morning I think they are finished.

Exercise session 45:00 [3]

Solid work out for abs and upper body

Saturday Mar 15, 2014 #

running 1:16:40 [3] 15.0 km (5:07 / km) +100m 4:57 / km
shoes: Kyano 19

Took a while to get going this morning. Felt tired, and had to work the whole way. Four laps of Newport Lakes. Slow on the uphill stretches.

Friday Mar 14, 2014 #

running warm up/down 40:00 [2] 7.8 km (5:08 / km)
shoes: Hurricane 14, grey

Home to Fearon Reserve and then back home afterwards

running 9:30 [3] 2.0 km (4:45 / km)
shoes: Hurricane 14, grey

"recovery" run as a break in the sprints. Did 15 sprints, then recovery run, then the last 5 sprints

running intervals 9:20 [4] 2.0 km (4:40 / km)
shoes: Hurricane 14, grey

20 x 50 m sprints, with jog recovery between. Did 5 , 2 min recovery; 4, 90 sec recovery; 3, 60 sec recovery, 2, 30 sec recovery, 1. Then did 2 k run (see other entry) and finished ogff with a set of 5 sprints.

Thursday Mar 13, 2014 #

running 48:20 [3] 10.4 km (4:39 / km)
shoes: Kyano 19

Managed to get out at lunchtime today, but had a hard time limit to meet, which limited the distance.

Wednesday Mar 12, 2014 #

running 47:30 [3] 10.0 km (4:45 / km)
shoes: Hurricane 14, grey

Got out after work, and enjoyed the run

Tuesday Mar 11, 2014 #

running 50:00 [3] 10.0 km (5:00 / km)
shoes: Hurricane 14, grey

Feeling tired this morning. Combination of the split training session yesterday, and not enough sleep two nights in a row. Last night it was NOL emails that disrupted the equired slumber. Last one was after midnight, and then the alarm went off at 5:30.

Monday Mar 10, 2014 #

running 49:00 [3] 9.5 km (5:09 / km)
shoes: Kyano 19

Easish early run. Didn't feel energetic this morning, hence the time

Exercise session 45:00 [3]

Solid session of weights, ab work, and legs.

Saturday Mar 8, 2014 #

running 49:40 [3] 10.4 km (4:47 / km)
shoes: Hurricane 14, grey

Normally Saturday is 15+ km, but did that yesterday so a shorter easier run this morning. Headed out through jawbone reserve all the way to the end, and then back

Friday Mar 7, 2014 #

running warm up/down 27:20 [2] 5.5 km (4:58 / km)
shoes: Kyano 19

Run from home to Fearon Reserve as a warmup and then run home afterwards

running tempo 41:20 [4] 9.5 km (4:21 / km)
shoes: Kyano 19

Steady tempo run. Out and back with an even split.

Thursday Mar 6, 2014 #

running 37:20 [3] 7.5 km (4:59 / km)
shoes: Hurricane 14, grey

Home to The Strand in preperation for exercise session, and then back home afterwards.

Exercise session 45:00 [4]

Tough session this morning. 150 ab curls, 150 squat and lifts, 150 bridge dips, 100 push ups and 100 leg extensions; plus a comparatively easy 50 star jumps, 50 calf raisers and 50 back extensions.

Wednesday Mar 5, 2014 #

running 52:00 [3] 11.2 km (4:39 / km)
shoes: Kyano 19

Headed out at lunch time for a change of scenery.

Tuesday Mar 4, 2014 #

running 48:50 [3] 10.0 km (4:53 / km)
shoes: Hurricane 14, grey

A bit stiff and sore in places this morning as a result of yesterday's session. Most noticablely in the inside of the groin from one of the exercises

Monday Mar 3, 2014 #

running 39:40 [3] 8.0 km (4:58 / km)
shoes: Kyano 19

The usual, home to The Strand, and then back home

Exercise session 45:00 [3]

Lot of ab work this morning, plus some upper body and leg. 6 rounds of ab curls in various forms, 3 sets of pushups (20 each set), 4 sets of squats and some sundry easier exercises. Didn't do any sessions last week, so really felt this session.

Saturday Mar 1, 2014 #

running 1:13:30 [3] 15.5 km (4:45 / km)
shoes: Hurricane 14, grey

Late afternoon run to Newport and then back around the water. Pleasant day for a run.

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