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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Liam Dufty

In the 7 days ending May 26:

activity # timemileskm+mload
  Running5 3:56:12 28.19(8:23) 45.37(5:12) 53097.2
  Tennis2 2:35:0054.3
  Total7 6:31:12 28.19 45.37 530151.4
  [1-5]7 6:29:43

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MoTuWeThFrSaSu

Sunday May 26 #

9 AM

Running 1:17:12 intensity: (12 @0) + (26 @1) + (13:03 @2) + (56:37 @3) + (6:49 @4) + (5 @5) 13.78 km (5:36 / km) +193m 5:14 / km
ahr:147 max:181 shoes: Tarkine Trail Devils

Long run in Glen Forrest from the start for the MTBO with Craig, Rohan, Rachel and Kate.

Saturday May 25 #

7 AM

Running 23:37 intensity: (2 @0) + (47 @1) + (3:38 @2) + (1:13 @3) + (3:16 @4) + (14:41 @5) 5.87 km (4:01 / km) +3m 4:01 / km
ahr:172 max:197 shoes: (v2) $2 Saucony Kinvaro

Applecross parkrun. Intended to take it relatively easy but wasn't too successful with that. Got into a group with people running about 4min/km but they were speeding up and I ended up going a bit under 3:50/km. Picked up the pace a bit at the end to overtake a couple people and get into 2nd place. Official time 18:54 and feeling pretty good for going that fast.

Friday May 24 #

Tennis 1:20:00 [3]

Hit with Alastair.

Thursday May 23 #

4 PM

Running 49:16 intensity: (29 @0) + (2:06 @1) + (4:27 @2) + (9:43 @3) + (7:57 @4) + (24:34 @5) 10.65 km (4:38 / km) +129m 4:22 / km
ahr:167 max:191 shoes: (v2) $2 Saucony Kinvaro

Couldn't make it to Lake Monger in the morning so joined in with Veronika's running training and did the threshold session around Kings Park instead of Tabata intervals. I usually only do easy runs in Kings Park and found that bits I think of as relatively flat felt very steep when trying to push hard. Not ideal for holding paces but probably good training for orienteering.
Session:
12min wu (run over to Zamia plus a few laps of the playground with the orienteering gang and strength exercises)
10min tempo @4:11 pace (went a bit fast for this)
5*(1min hard, 1min float/easy) @3:45 for efforts and 4:30 for floats although this varied a fair bit depending on the hills.
5min threshold @3:58 (did 4:00/km on a net uphill from UWA back towards Zamia).
12min cd after a little map exercise on some relevant maps for Italian 5-days.

Had a slightly larger group this week with Joseph, Arvin and Rachel joining but no Veronika V.

Wednesday May 22 #

5 PM

Running 31:28 intensity: (23 @0) + (56 @1) + (24:23 @2) + (5:07 @3) + (39 @4) 5.55 km (5:40 / km) +67m 5:21 / km
ahr:135 max:169 shoes: Saucony Ride

Easy 30min with Craig and Amy.

Tuesday May 21 #

5 PM

Running 54:39 intensity: (23 @0) + (28 @1) + (10:10 @2) + (42:42 @3) + (56 @4) 9.53 km (5:44 / km) +139m 5:21 / km
ahr:144 max:165 shoes: Saucony Ride

Easy lap of Kings Park with Rachel.

Monday May 20 #

Tennis 1:15:00 [3]

Hit with Alastair. Was planning to go on an easy run today but didn't feel like it would really be good for the legs after this.

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