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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: patjaffe

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running6 4:51:05 39.26(7:25) 63.19(4:36) 549
  Cross training2 2:45:23
  Orienteering1 40:25 4.69(8:38) 7.54(5:22) 142
  Total8 8:16:53 43.95 70.73 691

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MoTuWeThFrSaSu

Sunday Feb 11 #

10 AM

Cross training (MTB) 2:00:23 [1]

Saturday Feb 10 #

5 PM

Cross training (Spinning) 45:00 [1]

Friday Feb 9 #

10 AM

Running warm up/down 15:26 [2] 3.16 km (4:53 / km) +14m 4:47 / km
shoes: New Balance Comrades 1080

Running intervals 46:54 [4] 11.64 km (4:02 / km) +125m 3:49 / km
shoes: New Balance Comrades 1080

10' tempo (2'30"), 5x2'(1') at tempo pace, 5x1' (1') hills, 5' threshold with Will at Yarra Bend
Felt quite good in the first tempo but struggled through the last couple of 2min reps. I thought Will originally said we'd do 10 of the hills so it was a nice surprise when he said "last one" before the 5th. Then the last 5min was along undulating single track so not too worried about pace, more just concentrating on holding good form.

Running warm up/down 28:02 [1] 5.62 km (4:59 / km) +45m 4:48 / km
shoes: New Balance Comrades 1080

Thursday Feb 8 #

7 PM

Running warm up/down 10:01 [2] 2.17 km (4:37 / km) +20m 4:25 / km
shoes: New Balance Comrades 1080

Orienteering intervals 40:25 [3] 7.54 km (5:22 / km) +142m 4:54 / km
shoes: inov8 x-talon 200

Training set by Will at Plenty Gorge South
6x~1k focussing on start processes and testing out different speeds to use for the first few controls of a course. Pretty happy with the first few but then I eased off and got a bit slack with my orienteering in the last two reps. It didn't really help that it was getting pretty dark which made reading the map and spotting small pale tapes in green a bit of a challenge. Thought it was a really good use of the area though and a nice big group to train with as well which was fun.
https://doma.orienteering.asn.au/show_map.php?user...

Wednesday Feb 7 #

9 AM

Running (Easy) 1:16:03 [2] 15.43 km (4:56 / km) +146m 4:42 / km
shoes: New Balance Comrades 1080

Ran into Pete in yarra bend which was a nice surprise

Tuesday Feb 6 #

9 AM

Running warm up/down 23:07 [2] 4.68 km (4:56 / km) +34m 4:46 / km
shoes: New Balance Comrades 1080

10 AM

Running intervals 29:22 [4] 8.0 km (3:40 / km)
shoes: New Balance 1500

4xBondarenko sets (400@5k pace, 300@3k, 200@1500m, 100 sprint with equal distance floats)
Feeling pretty flat and the floats were becoming less floaty so broke it up into two halves and had a 3min break between the 2nd and 3rd sets. Think I'm just tired from last week, haven't been sleeping as well and bit of a sweat fest too. Keen to try and do this session properly when I'm a little fresher, would be a lot easier on a track too.
Bit frustrated when I finished but then an old lady who was walking her dog came up to me and said "Not sure if anyone's told you but you look beautiful when you run - poetry in motion!" Made my week, obviously she's no expert on technique but given that a few years ago I had the running style of a three legged gazelle on LSD, it was nice to hear.

Running warm up/down 17:05 [2] 3.41 km (5:01 / km) +22m 4:51 / km
shoes: New Balance 1500

Monday Feb 5 #

11 AM

Running (Easy ) 45:05 [2] 9.08 km (4:58 / km) +143m 4:36 / km
shoes: New Balance Comrades 1080

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