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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  running23 15:28:40 122.1(7:36) 196.5(4:44) 150
  orienteering4 6:59:06 27.71(15:07) 44.6(9:24) 20025 /30c83%
  Exercise session10 5:20:00
  Total26 27:47:46 149.81 241.1 35025 /30c83%

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Monday Aug 31, 2015 #

running 38:00 [3] 8.0 km (4:45 / km)
shoes: Kyano 20

Home to The Strand and back. Legs felt tired on the way back home after exercise session

Exercise session 30:00 [3]

Solid work out for upper body, core and legs.

Sunday Aug 30, 2015 #

orienteering 2:00:00 [2] 7.0 km (17:09 / km)
shoes: New integrators

Control checking and taping for the Long in 5 weeks.

orienteering 48:00 [3] 6.5 km (7:23 / km) +200m 6:24 / km
shoes: New integrators

Test ran M60 course. Steady run, without pushing. Had previously been to all the sites, but not necessarily from the same direction. Good effort after doing the checking and tagging.

Friday Aug 28, 2015 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Brooks Rivana 5

Run to Fearon Reserve and run home

running intervals 3:40 [4] 1.0 km (3:40 / km)
shoes: Brooks Rivana 5

Assorted sprints and intervals

Exercise session 20:00 [3]

Mix of exercises, including 5 sets of 6 decline pushups, plus dips, squats, lunges, plank, starjumps, squat jumps.

Thursday Aug 27, 2015 #

running 47:30 [3] 10.0 km (4:45 / km) +50m 4:38 / km
shoes: Kyano 20

Felt a bit flat this morning. Good thing was the evenness of the run, with just a 5 second spread in the km splits

Wednesday Aug 26, 2015 #

running 28:00 [3] 6.0 km (4:40 / km)
shoes: Brooks Rivana 5

To and from Fearon Reserve plus at 1 k run

Exercise session 30:00 [3]

3 rounds of 10 exercises for a minute each

Tuesday Aug 25, 2015 #

running 48:20 [3] 10.0 km (4:50 / km)
shoes: Kyano 20

Nothing special in the run

Monday Aug 24, 2015 #

running 36:10 [3] 7.5 km (4:49 / km)
shoes: Brooks Rivana 5

Too and from exercise class

Exercise session 30:00 [3]

Fairly intense session with 2 minutes on each exercise broken into 4 x 30 second blocks separated by 10 seconds.

Sunday Aug 23, 2015 #

orienteering 2:00:00 [2] 12.0 km (10:00 / km)
shoes: New integrators

Control checking for the long. Spent about double the time on the job, so teh time is an estimate of actually moving. The runnability varied enormously, with some beautiful open sections and some not so open parts.

Friday Aug 21, 2015 #

running 24:40 [3] 5.0 km (4:56 / km)
shoes: Kyano 20

Home to Fearon Reserve and then home again,

running intervals 8:00 [5] 2.0 km (4:00 / km)
shoes: Kyano 20

2 by 1km . One at the start of the seesion and one at the end. They were separated by the spints, but managed to do the same time.

running intervals 5:30 [4] 1.6 km (3:26 / km)
shoes: Kyano 20

14 x 50m sprints (5, 4, 3, 2 with 30 seconds beween sets), 2 minute shuttle run, 1 minute shuttle run.

Thursday Aug 20, 2015 #

running 41:50 [3] 9.1 km (4:36 / km) +50m 4:28 / km
shoes: Brooks Rivana 5

From the flat of Rockingham to the undulations of Sydney. A pleasnat run from Surrey Hills around the domain and Hyde Park

Wednesday Aug 19, 2015 #

running 44:10 [3] 9.6 km (4:36 / km)
shoes: Brooks Rivana 5

Tuesday Aug 18, 2015 #

running 52:50 [3] 11.2 km (4:43 / km)
shoes: Brooks Rivana 5

From Rockingham foreshore to Safety Bay and return.

Monday Aug 17, 2015 #

running 46:30 [3] 9.6 km (4:51 / km)
shoes: Kyano 20

Early start for the run, then home and to the airport (yet again). Didn't extend myself with this effort.

Exercise session 20:00 [3]

Session in the hotel gym

Sunday Aug 16, 2015 #

running 1:05:30 [3] 14.2 km (4:37 / km)
shoes: Brooks Rivana 5

Out through jawbone reserve to Altona boat ramp and back

Saturday Aug 15, 2015 #

running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: New integrators

Run to the start, and a short jog afterwards.

orienteering race 41:06 [4] **** 6.6 km (6:14 / km)
spiked:25/30c shoes: New integrators

Reasonably pleased with the run. Slow to the first trying to get the feel of the map, then fairly clean, with only a 5 seconds or so here and there in the circle. Course was nominally 5.8, so close to the line all the way, but there was no reason to deviate. Good area and a nice map. Enjoyed the run.

Thursday Aug 13, 2015 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Brooks Rivana 5

Home to The Strand and some running around

Exercise session 40:00 [3]

Another solid workout. Legs, upper body and core.

Wednesday Aug 12, 2015 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Kyano 20

This was the easy bit. Run to Fearon Reserve and then run home again after exercise class

Exercise session 40:00 [4]

A tough session. Whole body work out - pushups, V situps (both upper body and legs raised to make a V) and burpies., plus squats, star jumps and stationary jog.

Tuesday Aug 11, 2015 #

running 46:00 [3] 9.5 km (4:51 / km)
shoes: Brooks Rivana 5

The second half was better than the first

Monday Aug 10, 2015 #

running 25:00 [3] 5.2 km (4:48 / km)
shoes: Kyano 20

Evening run, which made for a change.

Exercise session 40:00 [3]

Solid morning work out

Sunday Aug 9, 2015 #

orienteering 1:30:00 [3] 12.5 km (7:12 / km)
shoes: New integrators

Control checking for the Australian Long. Spent much longer in the forset, but only recorded the actual "moving" time.
Generally a nice area, runnability varies from the sublime to the ridiculous, and it goes from almost featureless slopes to intense detailed mining.

Friday Aug 7, 2015 #

running 47:40 [3] 10.6 km (4:30 / km) +50m 4:24 / km
shoes: Kyano 20

Good run around inner Sydney. The difference in the amount of light between 6 and 6:30 compared to Melbourne was very pronounced.

Thursday Aug 6, 2015 #

running 38:10 [3] 8.0 km (4:46 / km)
shoes: Brooks Rivana 5

out the door before 5 to get a run in before heading to the airport.

Wednesday Aug 5, 2015 #

running 24:00 [3] 5.0 km (4:48 / km)
shoes: Kyano 20

A bit light on the running this morning

Exercise session 30:00 [3]

Leg and upper body. Worked the shoulders pretty hard

Tuesday Aug 4, 2015 #

running 48:30 [3] 10.3 km (4:43 / km)
shoes: Brooks Rivana 5

A cold morning. Good run however.

Monday Aug 3, 2015 #

running 33:40 [3] 7.1 km (4:45 / km)
shoes: Kyano 20

Home to The STrand and back. Not a very nice mrning for running, strong wind, and showers.

Exercise session 40:00 [3]

Good mix of upper body and core, with some leg work for good measure

Sunday Aug 2, 2015 #

running 1:10:00 [3] 15.0 km (4:40 / km)
shoes: Brooks Rivana 5

Early Sunday run, feeling comfortable.

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