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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  running25 18:02:00 139.37(7:46) 224.3(4:49) 280
  Exercise session10 5:05:00
  orienteering2 1:10:00 7.15(9:48) 11.5(6:05)50 /55c90%
  Total26 24:17:00 146.52 235.8 28050 /55c90%

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Monday Oct 31, 2016 #

running 36:20 [3] 7.5 km (4:51 / km)
shoes: Kayano 22

Home to The Strand, and then back home after exercise session.

Exercise session 40:00 [3]

Solid session. Upper body, core and some leg work.

Sunday Oct 30, 2016 #

running 1:09:40 [3] 14.0 km (4:59 / km)
shoes: Kyano 21 Blue

Another windy Sunday morning.

Saturday Oct 29, 2016 #

running 32:20 [3] 7.0 km (4:37 / km)
shoes: Kayano 22

Home to Hatt Reserve and back

Exercise session 40:00 [3]

Upper body, core and legs

Friday Oct 28, 2016 #

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

Home to Hat Reserve and back

running intervals 5:50 [4] 1.6 km (3:39 / km)
shoes: Kyano 21 Blue

2 x 800m

running hills 1:50 [4] 0.5 km (3:40 / km) +50m 2:27 / km
shoes: Kyano 21 Blue

10 x 50m incline

Exercise session 15:00 [3]

Leg work - squats, lunges, step ups, squat jumps

Thursday Oct 27, 2016 #

running 35:50 [3] 7.3 km (4:55 / km)
shoes: Kyano 21 Blue

Home to The Strand and back

Exercise session 35:00 [3]

Tough session with a lot of upper body.

Wednesday Oct 26, 2016 #

running 46:40 [3] 9.8 km (4:46 / km) +60m 4:37 / km
shoes: Kyano 21 Blue

Home to Peel Street, six ascents of the incline and then back home. About a minute faster than last week for the same run

Tuesday Oct 25, 2016 #

running 50:50 [3] 11.0 km (4:37 / km)
shoes: Kyano 21 Blue

Solid run from the hotel to the lake, along the northern side and then back up tothe war memorial and along Limestone Ave. Really clear morning, but that also meantit was cold.

Sunday Oct 23, 2016 #

running 1:12:20 [3] 15.0 km (4:49 / km)
shoes: Kyano 21 Blue

To Westgate bridge and then back around the water. It was easy to see which way the rain had been coming from, the chimney at Newport was wet one side and dry the other. The waves had been breaking over the footpath along The Esplanade during the night and there was a lot of seaweed in parts.

Saturday Oct 22, 2016 #

running warm up/down 16:00 [3] 1.5 km (10:40 / km)
shoes: Kyano 21 Blue

Warm up jog before sprint and then a warm down afterwards. I use the terms loosely because didn't really get warm, but got the blood flowing and legs moving.

orienteering race 19:40 [4] ** 3.6 km (5:28 / km)
spiked:25/27c shoes: Kyano 21 Blue

Sprint into spring race 2. Solid run, but nothing special, although really enjoyed the course, which made great use of the small area. Not sharp enough on the decision making, hopefully it will improve with a couple of races. A really tight course with lots of turns. On the leg to 16 thought there was a gap which cost about 10 seconds, and then on 25 took too long to decide which way to go.

Friday Oct 21, 2016 #

running 36:00 [3] 7.6 km (4:44 / km)
shoes: Kyano 21 Blue

Shorter run this morning. A bit of DOMS in the glutes and shoulders from yesterday's session.

Thursday Oct 20, 2016 #

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

Home to The Strand

Exercise session 35:00 [3]

OD of leg work plus upper body, and some core.

Wednesday Oct 19, 2016 #

running 48:40 [3] 10.0 km (4:52 / km) +60m 4:43 / km
shoes: Kyano 21 Blue

To Peel St and back with 6 ascents of Peel St incline.

Tuesday Oct 18, 2016 #

running 44:00 [3] 9.1 km (4:50 / km)
shoes: Kyano 21 Blue

Monday Oct 17, 2016 #

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

Home to The Strand and abck

Exercise session 30:00 [3]

A lot of upper body and leg work

Sunday Oct 16, 2016 #

running 1:07:00 [3] 14.0 km (4:47 / km)
shoes: Kyano 21 Blue

The wind wasn't as strong as last week, but it was still noticeable, 20 second differential between up and down wind.

Friday Oct 14, 2016 #

running 47:40 [3] 10.5 km (4:32 / km)
shoes: Kyano 21 Blue

Was a bit quicker this morning.

Thursday Oct 13, 2016 #

running 46:30 [3] 10.0 km (4:39 / km)
shoes: Kyano 21 Blue

Love the Japanese efficiency. Landed at Haneda at 5:20, was out of the airport by 5:40, at the hotel by 6:15 and out for a run at 6:30.

Exercise session 20:00 [3]

Some upper body and core work in the hotel gym after the run

Tuesday Oct 11, 2016 #

running 43:40 [3] 9.4 km (4:39 / km) +50m 4:32 / km
shoes: Kyano 21 Blue

Travel and work meant that yesterday's planned training didn't happen. This morning it was clear and cold in Launceston. Run up the Gorge path to the basin and back.

Exercise session 10:00 [3]

Some body weight exercises

Sunday Oct 9, 2016 #

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

Jogged around before the relay as warm up.

orienteering race 50:20 [4] ** 7.9 km (6:22 / km)
spiked:25/28c shoes: New integrators

Vicrelays. Had the first leg and it was generally a clean run. Missed 11 by about 20 seconds. Ran along the path above, and headed down, but had overshot and had to go back a bit. It was on the feature, but not entirely sure the Rock was mapped exactly. Then fiddled a little bit on 24. Only about 5 seconds when I didn't see it hidden in some thicker stuff. The other one was 26 when I was thinking it was on a tower, not the cliff, got to the tower and then had to adjust. Didn't cost any time. It was generally easy, with a number of controls visible from a long way out.

Friday Oct 7, 2016 #

running 52:50 [3] 10.5 km (5:02 / km)
shoes: Kyano 21 Blue

An easy morning

Thursday Oct 6, 2016 #

running 34:50 [3] 7.1 km (4:54 / km)
shoes: Kyano 21 Blue

Had to be out the door before 5 this morning to squeeze a run in. The surprising thing is that it doesn't seem to matter how early it is you always see some one else running or riding.

Wednesday Oct 5, 2016 #

running hills 46:30 [3] 9.7 km (4:48 / km) +60m 4:39 / km
shoes: Kyano 21 Blue

Home to Peel St, then 6 ascents of Peel St incline, effort up and jog down, and then back home. Interesting that the pace on the return run was about 20 seconds per km faster than the outward pace.

Tuesday Oct 4, 2016 #

running 46:00 [3] 9.5 km (4:51 / km)
shoes: Kyano 21 Blue

Almost turned the alarm off and rolled over, but got up instead. The rain was horizontal but didn't last too long, otherwise an uneventful run.

Monday Oct 3, 2016 #

running 28:50 [3] 6.0 km (4:48 / km)
shoes: Kyano 21 Blue

Home to The Strand and then back home. Had to shorten the trip down to The Strand after the alarm failed to go off.

Exercise session 40:00 [3]

Sunday Oct 2, 2016 #

running 1:13:50 [3] 15.7 km (4:42 / km)
shoes: Kyano 21 Blue

Starting To return to weekend long run, but it will be short lived with relay next week.

Saturday Oct 1, 2016 #

Exercise session 40:00 [3]

Core and upper body, plus a bit of leg work

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