Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Mar 31, 2018:

activity

time

miles

running

17:43:40

130.18

(8:10)

209.5

(5:05)

100

Exercise session

5:55:00

orienteering

1:33:50

11.0

(8:32)

17.7

(5:18)

15 /

15c

100%

Total

25:12:30

141.18

227.2

100

15 /

15c

100%

1:23

0:00

» now

Saturday Mar 31, 2018 #

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

Warm up run to exercise session

Exercise session 40:00 [3]

Solid session. A replacement for yesterday.

Thursday Mar 29, 2018 #

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

Warm up and warm down

Exercise session 30:00 [3]

Upper body and core with a bit of leg strength work

Wednesday Mar 28, 2018 #

running 48:00 [3] 9.7 km (4:57 / km)
shoes: Kayano 24

A bit flat this morning, but a nice morning for a run. Did a lap of the lake

Exercise session 15:00 [3]

Short session in the hotel gym

Tuesday Mar 27, 2018 #

running 39:20 [3] 8.0 km (4:55 / km) +100m 4:38 / km
shoes: Kayano 24

Around Red Hill area. A couple of steady climbs.

Monday Mar 26, 2018 #

running 36:00 [3] 5.2 km (6:55 / km)
shoes: Asics DS trainer 21

Warm up from home to The Strand and then warm down run after exercise class

Exercise session 30:00 [3]

Sunday Mar 25, 2018 #

running 1:20:20 [3] 15.0 km (5:21 / km)
shoes: Kayano 24

Easy morning run. A couple of k solo, middle 10 in a small group, and then 3 solo to finish. Basically just cruised

Friday Mar 23, 2018 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics DS trainer 21

Warm up and warm down

running intervals 6:00 [5] 2.0 km (3:00 / km)
shoes: Asics DS trainer 21

40 x 50m sprints

running 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics DS trainer 21

Recovery between sprints

Exercise session 20:00 [3]

Body weight exercises

Thursday Mar 22, 2018 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Kayano 24

Warm up run to exercise session and warm down run home

Exercise session 30:00 [3]

Exercise session. Hardest exercise of the morning was the 1 minute 1 leg wall sit

Wednesday Mar 21, 2018 #

running 49:20 [3] 10.0 km (4:56 / km)
shoes: Kayano 24

Early start.

Tuesday Mar 20, 2018 #

running 43:10 [3] 9.0 km (4:48 / km)
shoes: Kayano 24

A bit later than I wanted to be out, so had to shorten a little

Monday Mar 19, 2018 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics DS trainer 21

Warm up and warm down

Exercise session 30:00 [3]

Tough session with a fair bit of core work.

Sunday Mar 18, 2018 #

running 1:05:00 [2] 12.0 km (5:25 / km)
shoes: Kayano 24

Out through Jawbone. An easy morning as I went with a slower partner

Friday Mar 16, 2018 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics DS trainer 21

Warm up run to Fearon and a warm down run home

running 6:00 [4] 1.5 km (4:00 / km)
shoes: Asics DS trainer 21

Running drills

Exercise session 20:00 [3]

Body weight exercises and the rope.

Thursday Mar 15, 2018 #

running 46:00 [3] 9.0 km (5:07 / km)
shoes: Kayano 24

A fairly easy morning

Wednesday Mar 14, 2018 #

running 29:40 [3] 6.0 km (4:57 / km)
shoes: Asics DS trainer 21

Warm up run to Fearon and warm down run home

running 8:00 [4] 2.0 km (4:00 / km)
shoes: Asics DS trainer 21

Running drills

Exercise session 15:00 [3]

Body weight exercises

Tuesday Mar 13, 2018 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Kayano 24

Warm up jog to Fearon Reserve and then a warm down jog home.

Exercise session 30:00 [3]

5 x 6 minute rounds, each one involving some form of leg work. Found the one leg squats at the end tough.

Monday Mar 12, 2018 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Kayano 22 red

A bit longer warm up, to get the legs moving properly

orienteering race 13:10 [4] 2.7 km (4:53 / km)
shoes: Kayano 22 red

Park sprint race. Reasonably happy with the run. Only 1 mistake when I headed out of 3 in the wrong direction due to a concentration lapse. Dropped about 40 seconds or so. Otherwise pretty clean and quick. Finished in 2nd 6 seconds down on Warwick.
a fun event. It took a couple of controls to get into the mapping, but then got going properly.

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics DS trainer 21

Another extended warm up. Slow jog with a couple of run throughs

orienteering race 10:40 [4] 2.3 km (4:38 / km)
shoes: Asics DS trainer 21

Finished the weekend the same way it started, running fastest time for the course, but mis punching. This time was 50 seconds faster than the next runner, but got the wrong 11. no real time saving, so frustrating.
Positive from the weekend was the way I was running. When I get it right can be competitive. Just need to read the numbers and focus on getting it right

MSW 6 Course 4 - Splits

Sunday Mar 11, 2018 #

orienteering 16:00 [3] 3.0 km (5:20 / km)
shoes: Asics DS trainer 21

Controller for the morning event. A loop through all controls as a final check and make sure they were on.

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics DS trainer 21

Warm up for o race

orienteering race 11:30 [4] 2.3 km (5:00 / km)
shoes: Asics DS trainer 21

What a contrast to yesterday, good Nav, and running well. A solid effort to claim the win by over 40 seconds.

Saturday Mar 10, 2018 #

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Asics DS trainer 21

Jog to the start and then some run throughs

orienteering race 12:35 [4] 2.5 km (5:02 / km)
shoes: Asics DS trainer 21

A good race spoilt by missing 9. Short leg on the straight line between 8 and 10, ran right past it but wasn't looking for it. Otherwise fastest time on the course.

running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: Asics DS trainer 21

Brief warm up to get the legs working for the afternoon race

orienteering race 18:35 [4] 2.6 km (7:09 / km)
shoes: Asics DS trainer 21

Great first part, and only 5 seconds down at 9, then complete brain fade for next 3 and binned nearly 5 minutes, then great last section from 12 to the finish, where I was fastest. Missed the turn out of 9 and got mixed up in the buildings, then slow to 11. Then missed seeing the left route to 12, and completely stuffed the leg. Dropped 2 minutes on that one. After that brain kicked in again and ran well.
So ends a forgettable day

Thursday Mar 8, 2018 #

running 43:00 [3] 9.0 km (4:47 / km)
shoes: Kayano 24

Cold ad damp this morning. Went the other way along the "river" this morning

Exercise session 15:00 [3]

Body weight exercises in the gym

Wednesday Mar 7, 2018 #

running 39:30 [3] 8.2 km (4:49 / km)
shoes: Kayano 24

Loop from the hotel along Meguro "river" - it is really like a very large concrete lined drain. Noticed the temperature difference, it was about 0 C.

Exercise session 20:00 [3]

In the hotel gym.

Tuesday Mar 6, 2018 #

running 50:40 [3] 10.1 km (5:01 / km)
shoes: Asics DS trainer 21

Early run. Pleasant conditions this morning, but felt a bit sluggish

Monday Mar 5, 2018 #

running 38:00 [3] 7.5 km (5:04 / km)
shoes: Asics DS trainer 21

Home to The Strand and then back home again after exercise session

Exercise session 20:00 [3]

A bit less intense this morning

Sunday Mar 4, 2018 #

running 1:23:20 [3] 15.6 km (5:21 / km)
shoes: Kayano 24

Long slow run, with a couple of quicker km near the end as a stretch

Saturday Mar 3, 2018 #

orienteering 11:20 [4] ** 2.3 km (4:56 / km)
spiked:15/15c shoes: Asics DS trainer 21

Test run of MSW course at Yarra Valley Grammar. Good course. The area has the potential for fast running, but also twists and turns to break up the rhythm and enough detail to make you keep reading the map.
Walked round to look at some of the control sites and to discuss a few things about the map, then did the test run.

running warm up/down 2:30 [3] 0.5 km (5:00 / km)

Token warm up

Friday Mar 2, 2018 #

Exercise session 20:00 [3]

Body weight exercises

running 33:00 [3] 7.0 km (4:43 / km)
shoes: Kayano 24

Warm up (3km), running drills (2km) and warm down (2km)

Thursday Mar 1, 2018 #

running 39:20 [3] 8.2 km (4:48 / km)
shoes: Asics DS trainer 21

Loop around Forrest and other Canberra suburbs

Exercise session 20:00 [3]

Hotel gym

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