Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
running	26	18:14:30	135.77		218.5		60
Exercise session	10	4:15:00
orienteering	1	43:50	4.16	(10:32)	6.7	(6:33)	160	14 /	17c	82%
Total	26	23:13:20	139.93		225.2		220	14 /	17c	82%

1:11

0:00

» now

Wednesday Jan 31, 2018 #

running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Kayano 22 red

Warm up for mid-week o race and then a warm down afterwards.

orienteering 43:50 [3] ** 6.7 km (6:33 / km) +160m 5:51 / km
spiked:14/17c shoes: Kayano 22 red

Mid week o event at Farrer Ridge. good to do an orienteering event for the practice. Short, but steep climb from 4 to 5 highlighted the lack of hill fitness. Reasonable run except for 7 which overshot a bit, and 17 where turned the wrong way in the gully and had to run back up. Got 12 OK, but could have stayed in the cleared area a bit longer. Overall a reasonable run, but need to do more hill work.

Tuesday Jan 30, 2018 #

running 33:50 [3] 7.1 km (4:46 / km)
shoes: Kayano 22 red

A late run. Cut it a bit short because it was betting late, and it was raining

Monday Jan 29, 2018 #

running 33:00 [3] 6.5 km (5:05 / km)
shoes: Asics DS trainer 21

Warm up run to The Strand and a warm down run home. Warm and humid so felt a bit slow and drained.

Exercise session 30:00 [3]

Leg and core with some upper body. A warm session.

Sunday Jan 28, 2018 #

running 1:11:30 [3] 14.0 km (5:06 / km)
shoes: Kayano 22 red

Did first and last section solo, and a middle section with a friend. Solo sections were quicker than the middle, but it was a very warm morning and humid, so the slower middle section was good.

Friday Jan 26, 2018 #

running 39:30 [3] 8.0 km (4:56 / km)
shoes: Kayano 22 red

Warm up, running drills and warm down

Exercise session 15:00 [3]

Body weight exercises

Thursday Jan 25, 2018 #

running 43:20 [3] 7.1 km (6:06 / km)
shoes: Asics DS trainer 21

A lap of the lake. This got me thinking I am seriously lacking hill work. Need to rethink the training plan.

Exercise session 20:00 [3]

Hotel gym for upper body and core

Wednesday Jan 24, 2018 #

running 48:30 [3] 10.0 km (4:51 / km)
shoes: Asics DS trainer 21

More even pace this morning, and another new record (according to the Garmin)

Tuesday Jan 23, 2018 #

running 49:20 [3] 10.0 km (4:56 / km)
shoes: Kayano 22 red

Took a while to get going and the first 4 k were a bit slow. Freed up after that. As invis noted a couple of weeks ago, the great thing about a new Garmin is that records are reasonably easy to achieve. 2 new ones this morning, 10 k in 49:20, and 5 k in 24. I suspect neither is going to be long term.

Monday Jan 22, 2018 #

running 41:00 [3] 8.0 km (5:08 / km)
shoes: Asics DS trainer 21

Home to The Strand as a warm up and then back home as a warm down. Hard to get going this morning,

Exercise session 30:00 [3]

Legs, core and upper body

Sunday Jan 21, 2018 #

running 16:20 [2]
shoes: Kayano 22 red

A couple of slower km to warm up

running 50:00 [3] 10.0 km (5:00 / km)
shoes: Kayano 22 red

Steady run out through jawbone and back

Friday Jan 19, 2018 #

running 29:30 [3] 6.0 km (4:55 / km)
shoes: Asics DS trainer 21

Warm up, recovery jog between intervals and warm down run home

running intervals 6:50 [5] 2.0 km (3:25 / km)
shoes: Asics DS trainer 21

10 x 100m intervals, plus 5 x shuttle 200m runs

Exercise session 10:00 [3]

some body weight exercises

Thursday Jan 18, 2018 #

running 38:20 [3] 8.0 km (4:48 / km)
shoes: Kayano 22 red

Replacement garmin arrived. Significant ego boost for the first week with new records being set on almost every run.

Exercise session 30:00 [3]

Body weight exercises

Wednesday Jan 17, 2018 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Asics DS trainer 21

Warm up, warm down plus some running drills.

Exercise session 30:00 [3]

Body weight exercises.

Tuesday Jan 16, 2018 #

running 47:30 [3] 10.0 km (4:45 / km)
shoes: Kayano 22 red

Pleasant morning for a run.

Monday Jan 15, 2018 #

running 33:50 [3] 7.0 km (4:50 / km)
shoes: Asics DS trainer 21

Warm up run to exercise class and a warm down run home.

Exercise session 30:00 [3]

Waiting for the DOMS

Sunday Jan 14, 2018 #

running 38:40 [3] 8.0 km (4:50 / km)
shoes: Kayano 22 red

Run to shake out the cobwebs after flight home. Distance is right, but the time is an estimate. Bought a second hand Garmin on eBay hopefully it arrives within a couple of days

Saturday Jan 13, 2018 #

Note

Vale garmin 220: June 2014 - 11 January 2018.
Always thought my Garmin was water resistant, but after a couple of laps of the pool yesterday the display started to play up. Put it in a bag of dry rice overnight, but it continued to deteriorate and by this morning only the battery level was visible.
Checked the web, and they are supposedly good to 50m, but maybe that is 50 minutes cumulative and I had used up my time.

Friday Jan 12, 2018 #

running 33:50 [3] 7.0 km (4:50 / km)
shoes: ON cloud

Wet, wet, wet this morning. Along the beach in the rain. A couple of sections of soft sand, but generally goo.d running.

Thursday Jan 11, 2018 #

running 28:30 [3] 6.0 km (4:45 / km)
shoes: ON cloud

Between the downpours. Basically had the beach to myself this morning apart from the beach cleaners from the up market hotels. It takes a long time to stop sweating enough for a shower.

Tuesday Jan 9, 2018 #

running 28:00 [3] 5.8 km (4:50 / km)
shoes: ON cloud

In the tropics for some r&r for the week. Too hot and humid for real training, so a short run.

Sunday Jan 7, 2018 #

running 1:11:00 [3] 14.5 km (4:54 / km)
shoes: Kayano 22 red

Longer run for the week. Started slowly and slowly accelerated. A 4:30 km near the end

Saturday Jan 6, 2018 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: ON cloud

Warm up and warm down plus a couple of running drills.

Exercise session 30:00 [3]

Tried to stay in the shade.

Friday Jan 5, 2018 #

running 49:20 [3] 10.0 km (4:56 / km)
shoes: Kayano 22 red

Out and back along The Esplanade. Quicker on the return.

Thursday Jan 4, 2018 #

running 43:40 [3] 8.8 km (4:58 / km)
shoes: Asics DS trainer 21

Run with some incline sprints. This is for the warm up and warm down plus coast down the hills and run between uphill sections

running hills 4:20 [5] 1.2 km (3:37 / km) +60m 2:53 / km
shoes: Asics DS trainer 21

The 6 incline efforts.

Wednesday Jan 3, 2018 #

running 46:00 [3] 9.1 km (5:03 / km)
shoes: Kayano 22 red

Couldn't get going this morning and it felt slow and lethargic the whole way

Tuesday Jan 2, 2018 #

running 39:30 [3] 8.0 km (4:56 / km)
shoes: ON cloud

Warm up, running drills and warm down

Exercise session 30:00 [3]

Mixed body weight exercises

Monday Jan 1, 2018 #

running 46:20 [3] 9.4 km (4:56 / km)
shoes: Asics DS trainer 21

Late start for the morning. Watched the fireworks from a friend's balcony on The Strand. Got the full view of all the action. All the ones on the buildings were in sync, and the ones at dock lands and the other locations were in also in sync. Great view across the bay.

« Earlier | Later »