Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
running	26	20:13:30	159.82	(7:36)	257.2	(4:43)	500
Exercise session	6	3:50:00
orienteering	2	1:22:00	6.21	(13:12)	10.0	(8:12)	240	24 /	31c	77%
Total	26	25:25:30	166.03		267.2		740	24 /	31c	77%

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Sunday Aug 31, 2014 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: New integrators

Spent a couple of hours on the start, then a quick warm up before heading out.

orienteering race 47:00 [4] ***** 6.4 km (7:21 / km) +150m 6:34 / km
spiked:11/15c shoes: New integrators

Last starter. Had done a couple of hours on the start, then quick change and warm up. A couple of misses, but nothing more than a minute or so. Too far to teh right on 1 and looped around, 2 was good, then over shot 3. I saw the rosk but throught it was the one before and had to loop back, a minute. then a bit of a zig zag on both 5 and 6. Was reading the rosk ok, just not as direct as I would have liked. Then clean theough to 12 before another zig-zag at 13. Again knew where I was just not as direct as I would have liked.
So nothing major, but would have liked to have been cleaner.

Saturday Aug 30, 2014 #

orienteering race 35:00 [4] ***** 3.6 km (9:43 / km) +90m 8:39 / km
spiked:13/16c shoes: New integrators

Vic Middle distance Champs. Tried to cut back the running speed and concentrate on navigation. First 4 were clean, then was a bit high on 5 and overshot after miss reading the rock. Cost a couple of minutes. Clean through to 12 when I stood on the adjacent bare rosk then realised. 1 min nad was a bit low on the spur for 13, but quickly realised.
Overall happy enough with teh run.

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: New integrators

Thursday Aug 28, 2014 #

running 43:20 [3] 9.0 km (4:49 / km)
shoes: Kyano 19 (grey)

Relaxed morning.

Wednesday Aug 27, 2014 #

running warm up/down 30:30 [2] 6.0 km (5:05 / km)
shoes: Saucony Hurricane 15

Run from home to Fearon Reserve for training session and then the run home afterwards.

Exercise session 30:00 [4]

Tough session this morning. It was the called the 100 rep challenge. Working in pairs 100 reps of pushups, squats, situps, step ups, dips and star jumps. One of the pair did the exercise while their partner did a short run then you swapped. Continues until you had done 100 of each exercise..
Then for good measure did 30 leg raises, 30 crunches and another 15 push ups, with a shoulder slap while in the raised position each.

running 9:00 [3] 2.0 km (4:30 / km)
shoes: Saucony Hurricane 15

This was my run total between exercise bursts. Did 20 reps in total over the 6 exercises.

running 3:40 [5] 1.0 km (3:40 / km)
shoes: Saucony Hurricane 15

Finished with a 1 k time trial.

Tuesday Aug 26, 2014 #

running 47:10 [3] 10.0 km (4:43 / km)
shoes: Kyano 19 (grey)

Plodded through the run this morning.

Monday Aug 25, 2014 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: Saucony Hurricane 15

Run to exercise class the long way and then home the short way aferwards

Exercise session 45:00 [3]

Upper body and core.

Sunday Aug 24, 2014 #

running 1:11:30 [3] 15.0 km (4:46 / km) +50m 4:41 / km
shoes: Kyano 19 (grey)

Longer run.

Saturday Aug 23, 2014 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: Saucony Hurricane 15

Out and back through Jawbone Reserve. Great morning for it.

Friday Aug 22, 2014 #

running 1:01:20 [3] 13.3 km (4:37 / km)
shoes: Kyano 19 (grey)

Back on the track after a couple of days off.

Monday Aug 18, 2014 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Kyano 19 (grey)

Home to The Strand via The Esplanade. Then home after exercise class via the direct route

Exercise session 45:00 [3]

A lot of upper body and core work.

Sunday Aug 17, 2014 #

running 1:10:10 [3] 15.1 km (4:39 / km)
shoes: Saucony Hurricane 15

Saturday Aug 16, 2014 #

running 46:20 [3] 10.0 km (4:38 / km)
shoes: Kyano 19 (grey)

It was a bit eerie in the fog

Friday Aug 15, 2014 #

running warm up/down 27:30 [3] 5.5 km (5:00 / km)
shoes: Saucony Hurricane 15

The run from home to The Strand as warm up, and then run home again after hills etc.
Overall this was a tough morning. Run from home, 1st shuttle run, 2 minute break, 5 inclines, 2 minute beak, 2nd shuttle run, break, inclines. Then a warm down jog and the run home.

running tempo 8:30 [5] 2.2 km (3:52 / km)
shoes: Saucony Hurricane 15

2 x 1.1 km shuttle run. Out and back 4 times for each shuttle, distance out increased by about 40 m each time.

running intervals (Inclines) 5:00 [4] 1.5 km (3:20 / km) +50m 2:51 / km
shoes: Saucony Hurricane 15

10 x 150m incline, in two sets

running 9:00 [2] 1.5 km (6:00 / km)
shoes: Saucony Hurricane 15

Coast down between incline efforts

Thursday Aug 14, 2014 #

running 49:40 [3] 10.0 km (4:58 / km)
shoes: Kyano 19 (grey)

Relatively relaxed run.

Wednesday Aug 13, 2014 #

running tempo 25:00 [4] 6.0 km (4:10 / km) +50m 4:00 / km
shoes: Saucony Hurricane 15

Westgate park loops

running 18:10 [3] 4.0 km (4:33 / km)
shoes: Saucony Hurricane 15

Run to and from the park.

Tuesday Aug 12, 2014 #

running 52:50 [3] 11.0 km (4:48 / km)
shoes: Kyano 19 (grey)

A bit sluggish to start, but picked up after a couple of kms and settled into a steady pace

Monday Aug 11, 2014 #

running 20:00 [3] 4.0 km (5:00 / km)
shoes: Saucony Hurricane 15

Relatively short run this morning

Exercise session 40:00 [3]

Good mix of upper body, core and leg work.

Sunday Aug 10, 2014 #

running 1:11:40 [3] 15.0 km (4:47 / km) +250m 4:25 / km
shoes: Kyano 19 (grey)

Run around Buninyong, Mt Helen area. Cold with the occasional shower. Started with a couple of short hills, then a long grind up Moss Avenue and Fisken Rd. Back through Union Jack reserve.

Saturday Aug 9, 2014 #

running 46:50 [3] 10.0 km (4:41 / km)
shoes: Saucony Hurricane 15

Out and back run through jawbone reserve.

Friday Aug 8, 2014 #

running warm up/down 21:00 [3] 4.4 km (4:46 / km)
shoes: Kyano 19 (grey)

Home to The Strand via the direct route and then back home after tempo run.

running tempo 41:20 [4] 9.6 km (4:18 / km)
shoes: Kyano 19 (grey)

Second tempo run for the week. Really nice conditions with no wind. Managed to keep the pace even with 6 of the km splits within 2 seconds of the average pace and all within +/- 4 seconds of average.

Thursday Aug 7, 2014 #

running 50:00 [3] 10.0 km (5:00 / km)
shoes: Saucony Hurricane 15

Home late last night, so felt sluggish this morning.

Wednesday Aug 6, 2014 #

running warm up/down 16:50 [3] 3.7 km (4:33 / km)

Slightly slower first and last part of the day's run.

running tempo 34:10 [4] 8.0 km (4:16 / km) +50m 4:08 / km
shoes: Kyano 19 (grey)

The main part of the run, at an even pace.

Tuesday Aug 5, 2014 #

running 47:40 [3] 10.1 km (4:43 / km)
shoes: Saucony Hurricane 15

Noticably warmer than the last couple of days.

Monday Aug 4, 2014 #

Exercise session 40:00 [3]

Upper body and core

running 45:00 [3] 9.5 km (4:44 / km)
shoes: Kyano 19 (grey)

Coldest morning running for a long time

Saturday Aug 2, 2014 #

running 56:00 [3] 12.0 km (4:40 / km)
shoes: Saucony Hurricane 15

Solid run

Exercise session 30:00 [3]

Friday Aug 1, 2014 #

running 44:20 [3] 9.8 km (4:31 / km) +50m 4:25 / km
shoes: Kyano 19 (grey)

Stayed at Mawson Lakes Hotel for the night, which was rather more eventful than normal. The fire alarm went off about 12:30, so spent 20 minutes standing around in the cold before heading back to the room.
The run this morning was through a very forgettable area, but it got the legs moving and kick started the day

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