Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 7 days ending Mar 19, 2016:

activity

time

miles

running

2:35:00

19.32

(8:01)

31.1

(4:59)

orienteering

2:04:45

6.65

(18:46)

10.7

(11:40)

32 /

34c

94%

Exercise session

1:25:00

Total

6:04:45

25.97

41.8

32 /

34c

94%

1:51

0:00

» now

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

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