Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
running	23	14:58:20	118.18	(7:36)	190.2	(4:43)	190	21 /	23c	91%
orienteering	4	8:44:00	26.1	(20:05)	42.0	(12:29)	650	12 /	14c	85%
Exercise session	8	4:00:00
Total	25	27:42:20	144.28		232.2		840	33 /	37c	89%

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Friday Oct 30, 2015 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Kyano 21

Home to Fearon Reserve and back

running tempo 12:30 [4] 3.0 km (4:10 / km)
shoes: Kyano 21

Good paced run, accelerating slightly through out

Exercise session 10:00 [3]

Body weight exercises

Thursday Oct 29, 2015 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: Brooks Rivana 5

A fairly easy run to raining and then back home.

running intervals 3:30 [4] 1.0 km (3:30 / km)
shoes: Brooks Rivana 5

5 x 200

Exercise session 35:00 [3]

Solid session of upper body, core and leg work

Wednesday Oct 28, 2015 #

running 48:20 [3] 10.7 km (4:31 / km) +50m 4:25 / km
shoes: Kyano 21

Tuesday Oct 27, 2015 #

running 48:30 [3] 10.7 km (4:32 / km)
shoes: Kyano 21

In Adelaide for a 2 day strategic planning meeting. Accommodation was at Mawson Lakes hotel, which has very few redeeming features. The area is not particularly inspiring to run around either.

Monday Oct 26, 2015 #

running 37:40 [3] 8.1 km (4:39 / km)
shoes: Brooks Rivana 5

An early start. Quick run then headed to Adelaide.

Saturday Oct 24, 2015 #

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

Probably the best bit of running for the day. Easy warm up and a short jog afterwards

orienteering race 22:50 [3] 3.0 km (7:37 / km)

Disappointing effort, with too many hesitations and errors. Hesitated on the first, then 2 was ok. Overshot 3 and found 4 first, so quickly back to 3 then 4. 5 to 8 were OK, 9 was sloppy when I crossed the fence for no reason. 10 and 11 OK, then wrong route to 12. From there ok to 17, then overshot 18. Ok again until 21, then dropped time on 22, when I didn't see it behind the post. Last 3 were ok. Need to be cleaner, and not make silly route choices.

Friday Oct 23, 2015 #

running 33:30 [3] 7.0 km (4:47 / km)
shoes: Kyano 21

Run to Fearon Reserve and back home

running tempo 17:10 [4] 4.0 km (4:18 / km)
shoes: Kyano 21

A tempo run through Jawbone

Exercise session 10:00 [3]

Body weight exercises

Thursday Oct 22, 2015 #

running 35:00 [3] 7.5 km (4:40 / km)
shoes: Brooks Rivana 5

Exercise session 35:00 [3]

Fair bit of core work this morning

Tuesday Oct 20, 2015 #

running 47:00 [3] 10.0 km (4:42 / km) +50m 4:35 / km
shoes: Kyano 21

Warm sweaty morning running loops through the domain in Sydney. steady pace

Monday Oct 19, 2015 #

running 35:00 [3] 7.5 km (4:40 / km)
shoes: Brooks Rivana 5

Exercise session 30:00 [3]

Session broken into 5 minute blocks, with 2 exercises per block.

Sunday Oct 18, 2015 #

running 1:01:20 [3] 12.8 km (4:47 / km)
shoes: Kyano 21

Early morning run. Very overcast and a cool breeze.

Saturday Oct 17, 2015 #

running warm up/down 12:00 [2] 2.1 km (5:43 / km)
shoes: Brooks Rivana 5

Warmup for sprint race

running race 18:30 [4] ** 3.6 km (5:08 / km)
spiked:21/23c shoes: Brooks Rivana 5

Sprint into Spring race 1. Good solid run, without being spectacular. Hesitation at 7, when I couldn't see 8 on the map, and then leaving 22 took a couple of seconds to confirm I was heading in the correct direction as it didn't "feel" right

Friday Oct 16, 2015 #

running 55:00 [3] 11.0 km (5:00 / km)
shoes: Kyano 21

A fairly easy, relaxed morning.

Thursday Oct 15, 2015 #

running 35:10 [3] 7.5 km (4:41 / km)
shoes: Brooks Rivana 5

Warm up to The Strand and a warm down jog home

Exercise session 40:00 [3]

Tuesday Oct 13, 2015 #

running 28:30 [3] 6.0 km (4:45 / km)
shoes: Kyano 21

First part of the run

running tempo 17:20 [4] 4.0 km (4:20 / km)
shoes: Kyano 21

Second part of the run. Gradually increased the pace. First km was 4:25, final one was 4:11

Monday Oct 12, 2015 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Brooks Rivana 5

Home to the strand and back

Exercise session 40:00 [3]

Good mix of core, upper body and legs

Sunday Oct 11, 2015 #

running 1:00:00 [3] 12.6 km (4:46 / km)
shoes: Kyano 21

Relatively easy week, so easing back into it. Wanted to do an hour, so did a bit of a weave around the block to stretch out an extra couple of minutes to get the time.

Friday Oct 9, 2015 #

running 36:50 [3] 8.0 km (4:36 / km) +40m 4:30 / km
shoes: Kyano 21

Thursday Oct 8, 2015 #

running 34:10 [3] 7.8 km (4:23 / km) +50m 4:15 / km
shoes: Kyano 21

Fairly quick this morning, although not really trying.

Wednesday Oct 7, 2015 #

running 37:30 [3] 8.0 km (4:41 / km)
shoes: Kyano 21

Tuesday Oct 6, 2015 #

running 33:50 [3] 7.3 km (4:38 / km)
shoes: Kyano 21

Aiming for a lighter week

Monday Oct 5, 2015 #

running 29:30 [3] 6.0 km (4:55 / km)
shoes: Brooks Rivana 5

to training and back. Took it reasonably slowly.

Exercise session 40:00 [3]

Solid set of exercises

Sunday Oct 4, 2015 #

running warm up/down 5:30 [2] 1.0 km (5:30 / km)
shoes: New integrators

Did a warm up jog before my leg. Was feeling tired.

orienteering race 40:10 [4] *** 5.8 km (6:56 / km) +150m 6:08 / km
spiked:12/14c shoes: New integrators

Happy with the run. Hit everything pretty much spot on. A bit slow in the circle at 6, and was a bit wider than intended on 11. Also, with the benefit of hind sight might have taken a different route to 2, other than that a solid effort. No serious time losses.
The team won by a substantial margin, (9+ minutes) and each runner had the fastest time for their respective leg. Thanks Tim and Geoff

Saturday Oct 3, 2015 #

orienteering 3:00:00 [2] 15.0 km (12:00 / km)
shoes: New integrators

More control checking first thing. Then ran round the easy/ very easy course standing up the controls.
Got the first finishes back and had to run out to replace a "dead" Si unit. Turns out it wasn't dead. It was unit 205, and the clear box had the background number 205, so the unit was ignoring the control. Fortunately it was the first control. The admin units need to be renumber under 30!
The some control collection. By the end of the day legs were very tired.
Good day, with no complaints or protests. Only real issue was the control box.

Friday Oct 2, 2015 #

orienteering 4:30:00 [2] 16.0 km (16:53 / km) +500m 14:36 / km
shoes: New integrators

Checking the controls for the long tomorrow. Then the putting out water. Did 6 drums. The closest was 150 m, the farthermost was 250.

orienteering race 11:00 [4] ** 2.2 km (5:00 / km)
shoes: Brooks Rivana 5

The sprint. Dropped about 20 seconds on number 8, but otherwise a reasonable run. Legs got very tired about half way.

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