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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  running27 17:27:30 133.72(7:50) 215.2(4:52) 120
  Exercise session14 6:40:00
  orienteering2 2:02:10 10.5(11:38) 16.9(7:14) 47013 /17c76%
  Total27 26:09:40 144.22 232.1 59013 /17c76%

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Friday Aug 31, 2018 #

running 39:00 [3] 8.0 km (4:53 / km)
shoes: Zoom air grey

Warm up, warm down plus intervals

Exercise session 30:00 [3]

Skipping, pushups, squats, assorted ab exercises, plus others

Thursday Aug 30, 2018 #

running 47:10 [3] 9.7 km (4:52 / km)
shoes: Kayano 24

Wednesday Aug 29, 2018 #

running 30:10 [3] 8.1 km (3:43 / km)
shoes: Zoom air grey

Had to cut this short due to an early start at work

Tuesday Aug 28, 2018 #

running 49:00 [3] 10.1 km (4:51 / km)
shoes: Kayano 24

A bit slow at the start, but picked up pace after 4 k.

Monday Aug 27, 2018 #

running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Zoom air grey

Exercise session 30:00 [3]

Sunday Aug 26, 2018 #

running 1:09:40 [3] 13.4 km (5:12 / km)
shoes: Kayano 24

What passes for long, slow run for the week. Not as long as would have liked, but a bit of work around the house to do, which limited the available time.

Friday Aug 24, 2018 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Zoom air grey

Warm up/warm down

running intervals 7:30 [4] 2.0 km (3:45 / km)
shoes: Zoom air grey

3 sets of 60, 45, 30, 15 seconds

Exercise session 25:00 [3]

Body weight exercises

Thursday Aug 23, 2018 #

running 36:30 [3] 7.5 km (4:52 / km)
shoes: Zoom air grey

Warm up, warm down

Exercise session 35:00 [3]

A fair bit of leg work, so the run home as a warm down felt hard

Wednesday Aug 22, 2018 #

running 44:00 [3] 8.7 km (5:03 / km)
shoes: Zoom air grey

Warm up to Peel St, warm down run home and coast down the hill between efforts

running intervals 4:30 [4] 1.2 km (3:45 / km) +60m 3:00 / km
shoes: Zoom air grey

6 reps of Peel St incline

Tuesday Aug 21, 2018 #

running 49:40 [3] 9.6 km (5:10 / km)
shoes: Kayano 24

Just plodded along this morning

Monday Aug 20, 2018 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Zoom air grey

Hard to get going this morning, and feeling tired.

Exercise session 35:00 [3]

Body weight exercises.

Sunday Aug 19, 2018 #

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: New integrators

A warm up jog. Skipped the warm down

orienteering 1:09:40 [3] 9.9 km (7:02 / km) +270m 6:12 / km
shoes: New integrators

Reasonable run, but disappointed by 3 errors. A bit low on 2, but spotted the open area and turned around, about 30 seconds. Stopped too early on 7 and looked, worked it out, but 2 minutes. Then a bit low on 10, and had to come back. Enjoyed the course, with a mix of leg length.
Didn't have a lot of energy and felt tired after carrying boxes and working at home yesterday.

Friday Aug 17, 2018 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Zoom air grey

Warm up and warm down, plus a few intervals

Exercise session 30:00 [3]

A tough session with a lot of medicine ball work.

Thursday Aug 16, 2018 #

running 34:00 [3] 7.0 km (4:51 / km)
shoes: Kayano 24

Warm up/warm down run

Exercise session 30:00 [3]

Solid session.

Wednesday Aug 15, 2018 #

running 47:40 [3] 10.1 km (4:43 / km) +60m 4:35 / km
shoes: Zoom air grey

Included 6 ascents of Peel St incline as a token hill session.

Tuesday Aug 14, 2018 #

running 47:30 [3] 10.0 km (4:45 / km)
shoes: Kayano 24

Cold start to the morning in Canberra. Solid run

Monday Aug 13, 2018 #

running 37:00 [3] 7.5 km (4:56 / km)
shoes: Zoom air grey

Exercise session 35:00 [3]

Sunday Aug 12, 2018 #

running 1:00:00 [3] 12.3 km (4:53 / km)
shoes: Kayano 24

A token long run

Friday Aug 10, 2018 #

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Zoom air grey

Warm up and warm down run

Exercise session 30:00 [4]

This morning included ropes (as per Mitchel Johnston), so the shoulders are suffering

Thursday Aug 9, 2018 #

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

A bit slow to start, but settled in to a steady pace

Exercise session 20:00 [3]

Hotel gym

Wednesday Aug 8, 2018 #

running 43:30 [3] 8.8 km (4:57 / km)
shoes: Zoom air grey

Out the door by 5:15. Tough backing up after hard session last night.

Tuesday Aug 7, 2018 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Kayano 24

Warm up and warm down

running intervals 7:20 [4] 2.2 km (3:20 / km)
shoes: Kayano 24

8 X 150m plus 10 X 100m

Exercise session 20:00 [3]

Monday Aug 6, 2018 #

running 40:00 [3] 8.1 km (4:56 / km)
shoes: Zoom air grey

Warmup run to The Strand and warm down run home

Exercise session 30:00 [3]

A lot of leg work, plus core and a bit of upper body

Sunday Aug 5, 2018 #

running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: New integrators

Warm up run before o race and then warm down jog afterwards

orienteering race 52:30 [4] *** 7.0 km (7:30 / km) +200m 6:34 / km
spiked:13/17c shoes: New integrators

A generally reasonable run. No bigg issues, a couple of 15 seconders but was a bit hesitant with both the navigation and in the terrain. Cautious to 1, then good until 13, looked a little early, but quickly realised, 15 seconds. Then looked a bit early at 16, again only 15 secs. Really needed to be more decisive running I the terrain. Still managed the course win, ( just 5 sec).

Friday Aug 3, 2018 #

running 35:00 [3] 7.0 km (5:00 / km)
shoes: Zoom air grey

Warm up and warm down plus some intervals

Exercise session 30:00 [3]

Body weight exercises

Thursday Aug 2, 2018 #

running 39:10 [3] 8.0 km (4:54 / km)
shoes: Kayano 24

It was much colder this morning, about -5 when I hit the pavement.

Exercise session 20:00 [3]

Hotel gym.

Wednesday Aug 1, 2018 #

running 49:50 [3] 10.4 km (4:48 / km)
shoes: Kayano 24

Steady run

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