Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: patjaffe

In the 7 days ending Jan 3, 2019:

activity

time

miles

Running

8:11:47

65.94

(7:27)

106.12

(4:38)

Orienteering

49:55

4.01

(12:26)

6.46

(7:44)

Total

9:01:42

69.95

(7:45)

112.58

(4:49)

1:50

0:00

» now

Thursday Jan 3, 2019 #

9 AM

Running warm up/down 16:21 [2] 3.54 km (4:37 / km)
shoes: NB 1080

Running intervals 33:18 [4] 9.1 km (3:40 / km)
shoes: NB Strobe v2

Falls creek session 8x400(200 float), 15' threshold
Such a cool experience training with ~150 people including some of the big dogs. Slotted into a good spot in the line and stuck out the 4s pretty well (except for rolling my ankle a little while trying to overtake near the end so the last two dropped off a bit). Did most of the tempo with Max sitting on 3:40s-ish.

C • Ankle 3

Running warm up/down 15:11 [2] 3.12 km (4:52 / km)
shoes: NB 1080

4 PM

Running (Easy) 32:36 [1] 6.01 km (5:25 / km)
shoes: NB 1080

Wednesday Jan 2, 2019 #

4 PM

Orienteering 49:55 [2] 6.46 km (7:44 / km)
shoes: inov8 x-talon 212

Control pick and corridor at Warby Ranges. Real hot so took it pretty easy but tricky enough that it was still worth doing
https://doma.orienteering.asn.au/show_map.php?user...

7 PM

Running 25:45 [2] 5.01 km (5:08 / km)
shoes: NB 1080

Nice little cruise around Wandiligong

Tuesday Jan 1, 2019 #

6 PM

Running warm up/down 20:34 [2] 4.21 km (4:53 / km)
shoes: NB 1080

Running intervals 46:00 [4] 11.99 km (3:50 / km)
shoes: NB 1080

5x8' (1'30") at threshold
Nice and comfortable, good start to the year

Running warm up/down 10:10 [2] 2.03 km (5:00 / km)
shoes: NB 1080

Monday Dec 31, 2018 #

8 AM

Running (Easy) 50:01 [2] 10.27 km (4:52 / km)
shoes: NB 1080

Over to officeworks to print some maps for later this week

Sunday Dec 30, 2018 #

9 AM

Running long 1:50:04 [2] 22.36 km (4:55 / km)
shoes: NB 1080

Lovely rainy loop through yarra bend. One of the most enjoyable long runs in the rain I've ever had for two reasons: 1- it was so nice to actually feel slightly cold while running for the first time in a while and 2- I stopped at the trig for a bit to take in the beautiful view of it pouring down at the G (although sadly that wasn't to last).

Saturday Dec 29, 2018 #

6 PM

Running (Easy) 1:00:03 [2] 12.57 km (4:47 / km)
shoes: NB 1080

Friday Dec 28, 2018 #

6 AM

Running warm up/down 18:11 [2] 3.71 km (4:54 / km)
shoes: NB 1080

Running intervals 43:23 [4] 10.1 km (4:18 / km)
shoes: NB Strobe v2

6x4'(1'45") with 3x30' hills after reps 3 and 5
Feeling a bit flat today (mainly due to being a bit behind on sleep and the heat) but got it done, even if I was pretty slow

Running warm up/down 10:10 [2] 2.1 km (4:50 / km)
shoes: NB 1080

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