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Training Log Archive: Liam Dufty

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Running5 3:45:12 27.45(8:12) 44.18(5:06) 37888.7
  Orienteering2 1:45:06 11.67(9:00) 18.78(5:36) 15362.0
  Total7 5:30:18 39.13(8:27) 62.97(5:15) 531150.7
  [1-5]7 5:24:41

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Sunday Jun 2 #

12 PM

Orienteering 59:26 intensity: (10 @0) + (38 @1) + (1:18 @2) + (10:21 @3) + (18:15 @4) + (28:44 @5) 9.81 km (6:03 / km) +108m 5:45 / km
ahr:173 max:192 shoes: Salomon Orienteering Shoes

WA Classic at Dryandra Day 1. Started out fast through the flat legs to 1 and 2, then a small mistake on 3 heading into the thick green too early. Felt a little slow through the thicker bush from 3-8 but was clean. Small hesitation on 11 as well because it was on a very small knoll I didn't expect to be mapped. Drifted a little bit low on the way to 12 and corrected but then went straight past the control and screwed around for a while trying to match things up. Ended up going out to the track and back in to almost the same place but could see the control from this direction. Lost about 3 minutes there. Not feeling the best after this so was pretty slow the rest of the way to the finish but no mistakes. Finished 1s behind Joseph, 30s behind Oliver and 7min behind Jiri.

Orienteering 13:05 intensity: (23 @1) + (19 @2) + (3:01 @3) + (2:52 @4) + (6:30 @5) 2.64 km (4:57 / km) +34m 4:39 / km
ahr:170 max:191 shoes: Salomon Orienteering Shoes

E Challenge. This was not a good idea, already had tired legs so this just hurt everywhere. Didn't feel so bad on the downhills and flat sections but every slight uphill was painful.

Saturday Jun 1 #

4 PM

Running 39:41 intensity: (38 @1) + (3:18 @2) + (24:49 @3) + (10:56 @4) 7.56 km (5:15 / km) +111m 4:53 / km
ahr:152 max:173 shoes: Salomon Grippier

Run around the sand tracks in Kings Park trying out new Salomon shoes.

Thursday May 30 #

6 AM

Running 44:00 [4] 10.0 km (4:24 / km)
shoes: Nike Vaporfly Next% 2

Thursday threshold session at Lake Monger. Forgot my watch but didn't matter too much as there were a couple of guys that are usually about the same speed as me that were there so I just stuck with them. Session was a Mona fartlek plus 2km warm up and cool down.
4 PM

Running 36:00 intensity: (4:40 @0) + (4:33 @1) + (16:59 @2) + (7:54 @3) + (1:54 @4) 4.98 km (7:14 / km) +11m 7:09 / km
ahr:129 max:176 shoes: Saucony Ride

Jogged over to Kings Park with Amy for Veronika's running session. Did 4 sets of a short running loop between memorising some legs from a map for the Italian 5 days and then trying to write what we remembered on a blank sheet at the end of the loop. Longer game of soccer at the end since we didn't have time for it last week and a bigger group (still only 6) was a lot better than 2v2.

Wednesday May 29 #

5 PM

Orienteering 32:35 intensity: (28 @0) + (2:39 @1) + (2:34 @2) + (7:30 @3) + (15:41 @4) + (3:43 @5) 6.33 km (5:09 / km) +11m 5:06 / km
ahr:159 max:202 shoes: Salomon Sprint Shoes

6 short mass start sprints at ECU Joondalup. Started further north than we usually go so it was the first time I'd run where the first mass start was. Only myself, Rachel, Amy, Kate and Joseph running the mass starts but it was a big and fast enough group to make it interesting. Was getting very difficult to see the maps at the end without headlamps, we had many long pauses next to lights trying to memorise a few legs at a time.

Tuesday May 28 #

5 PM

Running 52:21 intensity: (1:10 @1) + (6:49 @2) + (20:07 @3) + (14:09 @4) + (10:06 @5) 11.03 km (4:45 / km) +76m 4:35 / km
ahr:159 max:193 shoes: (v2) $2 Saucony Kinvaro

Track session.
2km wu
1600m threshold @3:42
2*(3 laps bends and straights), straights ~3:10 and bends ~4:30. Went a little faster on the efforts and easier on the floats as I was usually waiting for the group I was with to catch up after efforts.
1km VO2 to finish in 3:18. Supposed to go 3:32 pace but sped up with 400m to go when the fast group started to go past and I thought I only had 200m left, then tried to hold the pace to the end when I realised.
2km cd

Monday May 27 #

5 PM

Running 53:10 intensity: (19 @0) + (46 @1) + (1:21 @2) + (40:51 @3) + (9:53 @4) 10.61 km (5:01 / km) +180m 4:37 / km
ahr:152 max:172 shoes: Saucony Ride

Supposed to be doing 45min easy so thought I'd just do a lap of Kings Park but left it a bit late so went out to the path by the river to have some light. Underestimated the extra distance that added and then got a bit lost in the dark when I got into Kings Park so didn't take the most efficient route home and went a bit long.

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