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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  running24 13:17:20 101.28(7:52) 163.0(4:53) 260
  orienteering7 5:48:00 25.85(13:28) 41.6(8:22) 79088 /100c88%
  Exercise session10 5:40:00
  Total25 24:45:20 127.13 204.6 105088 /100c88%

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Thursday Mar 31, 2016 #

running 38:40 [3] 8.0 km (4:50 / km)
shoes: Kyano 21 NYC

Home to The Strand, and then home again

Exercise session 35:00 [3]

Upper body, core and legs

Wednesday Mar 30, 2016 #

running 31:20 [3] 6.6 km (4:45 / km)
shoes: Kyano 21

Run from home to fearon reserve, some short intervals and the run home

Exercise session 30:00 [3]

Mix of body weight exercises and boxercise

Monday Mar 28, 2016 #

running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: New integrators

orienteering race 49:20 [5] *** 6.6 km (7:28 / km) +160m 6:40 / km
spiked:10/13c shoes: New integrators

A bit disappointing. Miscounted the watercourses on the way to 1, and stopped one gully early. Spotted a control on the watercourse bend and headed down, then realised it wasn't the right gully and went across. Dropped a minute. Was ok through to 8, then a bit slow on the long leg to 9. Was a bit high to the right, but quickly realised and dropped to the control, another 30 seconds. Then miscounted the gullies on the way to 10, and stopped one too early. Ran down looking, then realised and headed over the spur. About a minute and a half. Clean through the last few., but it was too late.
Finished 3rd on the day and second for the 3 days. Ted was less than a minute ahead each day and only 1:50 for the total, so overall it was ok.
Need to be a bit more decisive and eliminate the small time losses

Sunday Mar 27, 2016 #

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

Run to the start as a warm up, and then a short jog after the race

orienteering race 48:50 [4] *** 6.4 km (7:38 / km) +220m 6:31 / km
shoes: New integrators

A good solid race, with the only blemish being a small wobble on 1 which cost about 20 seconds. Other than that navigated well. Caught the 2 minutes on Nick Wilmott at 4 and passed him on e way to 5. At that stage knew it was a reasonable run, so tried hard for no errors. Traded splits with Ted again, but again he had the slight edge taking the win by 27 seconds.

Saturday Mar 26, 2016 #

running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: New integrators

Warmup before o raceand then warm down

orienteering race 48:45 [4] **** 6.8 km (7:10 / km) +170m 6:22 / km
shoes: New integrators

Day one of Easter. Good start and was ok through the first 2, then dropped time on 3. Ted who had started 2 minutes behind arrived just after me. Basically ran the next 9 controls together. Got the leg to 13 right and spiked the control. Ted missed and I got some time back, but he was quicker over the last couple, and finished 30 seconds up. Apart from 3 was happy with the run.

Wednesday Mar 23, 2016 #

running 24:00 [3] 5.0 km (4:48 / km)
shoes: Kyano 21

Home to Fearon Reserve and then back home again

running tempo 9:00 [4] 2.4 km (3:45 / km)
shoes: Kyano 21

6 x 90 seconds with 10 secods break between

Exercise session 20:00 [3]

Body weight exercises plus some boxercise

Tuesday Mar 22, 2016 #

running 41:40 [3] 8.7 km (4:47 / km) +30m 4:42 / km
shoes: Kyano 21 NYC

Home to North Rd, a couple of ascents from The Strand to Douglas Parade, and then back home. Planning a reasonably easy week.

Monday Mar 21, 2016 #

running 39:10 [3] 8.0 km (4:54 / km)
shoes: Kyano 21

Usual Monday routine to The Strand and then back home

Exercise session 40:00 [3]

Tough session, with a lot of upper body and leg work.

Sunday Mar 20, 2016 #

running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: New integrators

Warm up before o race. Had spent about one and a half hours on the start standing around.

orienteering 54:50 [4] **** 6.8 km (8:04 / km) +240m 6:51 / km
spiked:16/20c shoes: New integrators

A reasonable run. Lost time on 2, about 1:20, when overshot and came back of the small track; and about 20 seconds at 17. Generally navigated through the detail ok. A bit slow at 15, but that was the map, which showed the mound in the native forest, but at the edge of the pines, but the mound was clearly in the pines. Vegetation boundary needs an update.

Friday Mar 18, 2016 #

Exercise session 30:00 [3]

Some days it just doesn't pay to get out of bed. Bucketing with rain, so decided to go to the hotel gym. A very lose description. Really just some exercise machines in a very small room. It was way to cramped, so settled for body weight exercises in the room instead. That was about as good as it got. Plane was cancelled, took an hour and 3 calls to get rebooked, and then stuck in traffic when I did get to Melbourne four hours late.

Thursday Mar 17, 2016 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: Kyano 21

Home to the strand and back

Exercise session 35:00 [3]

Leg, core and upper body. Legs were feeling by the end.

Wednesday Mar 16, 2016 #

running 29:30 [3] 6.0 km (4:55 / km)
shoes: Kyano 21 NYC

Home to Fearon Reserve and then back home again

running intervals 4:00 [4] 1.0 km (4:00 / km)
shoes: Kyano 21 NYC

Mixed intervals

Exercise session 20:00 [3]

mix of core and leg, plus boxercise

Tuesday Mar 15, 2016 #

running 51:30 [3] 10.1 km (5:06 / km)
shoes: Kyano 21

A bit of a quieter run this morning.

Monday Mar 14, 2016 #

running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Kyano 21 NYC

Warmup before, and warm down after sprint race

orienteering 12:25 [5] ** 2.5 km (4:58 / km)
spiked:16/17c shoes: Kyano 21 NYC

Race 5. Butchered the first control with a careless error and dropped a bit over a minute. Was still down at the radio, so had to run hard, but managed to pick up 2 minutes over 2 k. The course was straight forward, which meant running speed was going to be the determining factor.

running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Kyano 21 NYC

Extended the warm up a bit, and then warm down afterwards

orienteering 10:35 [5] ** 2.1 km (5:02 / km)
shoes: Kyano 21 NYC

Race 6. Solid run, with only two minor hesitations. One leaving 3, where I double checked the direction, and one going into 14, where I saw the container on the ground, but not on the map, had completely forgotten the note at the start about it. Double checked the map. Otherwise ran hard and clean.

Sunday Mar 13, 2016 #

orienteering 1:30:00 [2] 4.0 km (22:30 / km)
shoes: Kyano 21

Putting out controls for sprint race number 3, and then control pickup after

running 10:00 [3] 2.0 km (5:00 / km)
shoes: Kyano 21

Warm up and warm down

orienteering race 11:45 [4] *** 2.1 km (5:36 / km)
spiked:16/17c shoes: Kyano 21

Sprint series race at Kardinia College. Good except for 13, where I was very hesitant and stood about half way trying to work out my location. I was on track, but didn't recognise it. Once I had placed myself it was ok. Dropped about 40 seconds. Everything else was ok. Great little map and an excellent course

Saturday Mar 12, 2016 #

running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Kyano 21 NYC

warm up run before sprint race and then a warm down jog after

orienteering race 10:35 [4] ** 2.1 km (5:02 / km)
spiked:15/17c shoes: Kyano 21 NYC

First round of the sprint week end. Good solid run, with just a couple of hesitations, notably 2, 3 and 5.

running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Kyano 21 NYC

Jogged around before sprint race, and then a run afterwards

orienteering race 10:55 [4] ** 2.2 km (4:58 / km)
spiked:15/16c shoes: Kyano 21 NYC

Race 2 of sprint series. again felt OK running, and only one small miss at 11. Otherwise solid navigation and route choice. Caught Gordon Wilson, who started 1 minute ahead, about half way, a nd tried to put another minute between us before the finish. The 10 seconds lost ar 11, meant it didn't quite happen

4 - Splits

Thursday Mar 10, 2016 #

Exercise session 50:00 [3]

Backed up this mornign from boxercise last night, which was tough

running 10:00 [3] 2.0 km (5:00 / km)
shoes: Kyano 21

Token run for the morning

Wednesday Mar 9, 2016 #

running 28:00 [3] 6.0 km (4:40 / km)
shoes: Kyano 21

Run to boxercise and then run home

Exercise session 40:00 [3]

Boxercise class, a lot of upper body work. Also included a fair bit of core. Finished with a 3 minute plank

Tuesday Mar 8, 2016 #

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

First 4 km as a warm up and final 2 km as a warm down of morning run.

running tempo 22:30 [4] 5.0 km (4:30 / km)
shoes: Kyano 21 NYC

A quicker middle section of the morning run.

Monday Mar 7, 2016 #

running 40:00 [3] 8.0 km (5:00 / km)
shoes: Kyano 21

Warm up run to The Strand, and then a warm down rn home

Exercise session 40:00 [3]

A really solid session which had all elements, upper body, core and some leg work

Sunday Mar 6, 2016 #

running 59:30 [3] 12.1 km (4:55 / km) +120m 4:41 / km
shoes: Kyano 21 NYC

Loops around Newport Lakes. The first 8 k were pretty relaxed. Only picked up the pace over the final 4 km.

Friday Mar 4, 2016 #

running 55:00 [3] 11.6 km (4:44 / km)
shoes: Kyano 21

Reasonably relaxed morning.

Thursday Mar 3, 2016 #

running 52:40 [3] 11.0 km (4:47 / km)
shoes: Kyano 21 NYC

Wednesday Mar 2, 2016 #

running 35:20 [3] 7.3 km (4:50 / km)
shoes: Kyano 21 NYC

Home to Peel St and return

running hills 4:30 [4] 1.3 km (3:28 / km) +60m 2:49 / km
shoes: Kyano 21 NYC

Six ascents of Peel St incline

running 8:00 [2] 1.3 km (6:09 / km)
shoes: Kyano 21 NYC

Coast back down between ascents

Tuesday Mar 1, 2016 #

running 45:00 [3] 9.6 km (4:41 / km) +50m 4:34 / km
shoes: Kyano 21

A loop of Hyde Park, the opera house and domain. The humidity in Sydney is a lot higher than Melbourne.

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