Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 7 days ending Mar 12, 2018:

activity

time

miles

running

2:51:10

21.0

(8:09)

33.8

(5:04)

orienteering

1:22:30

9.57

(8:37)

15.4

(5:21)

Exercise session

35:00

Total

4:48:40

30.57

49.2

0:59

0:00

» now

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

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