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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  running28 22:47:20 180.57(7:34) 290.6(4:42) 180
  Dancing5 4:15:00
  orienteering1 52:50 5.41(9:46) 8.7(6:04) 16013 /16c81%
  Total28 27:55:10 185.98 299.3 34013 /16c81%

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Monday May 31, 2010 #

running 51:30 [3] 10.4 km (4:57 / km)
shoes: brooks trance 9

An even lazier Monday evening

Dancing 50:00 [1]

Sunday May 30, 2010 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: brooks trance 9

A lazy Sunday afternoon

Saturday May 29, 2010 #

running 1:13:20 [3] 15.5 km (4:44 / km)
shoes: brooks trance 9

Almost perfect day for a run once the drizzle had stopped. Through the streets of Willie and Newport to the bridge and then back around the water

Friday May 28, 2010 #

running 46:20 [3] 10.2 km (4:33 / km) +120m 4:17 / km
shoes: brooks trance 9

Loops of westgate Park.

Thursday May 27, 2010 #

running 49:10 [3] 11.0 km (4:28 / km)
shoes: brooks trance 9

Missed a run yesterday due to a chain of events mostly beyond my control; so was good to make sure it happened today

Tuesday May 25, 2010 #

running 48:50 [3] 10.0 km (4:53 / km)
shoes: Kyano 16

Didn't have time for a run this morning, nor during the day, so had to wait until evening. Fortunately the rai had stopped by then. Reasonably easy run.

Monday May 24, 2010 #

running 55:10 [3] 12.0 km (4:36 / km)
shoes: brooks trance 9

Lunch time run in the light rain. Had company for most of the way, so the pace was a bit quicker than it otherwise might have been. Legs felt a little tired, but otherwise OK.

Dancing 45:00 [1]

Lots of technical practice.

Sunday May 23, 2010 #

running warm up/down 16:00 [2] 3.0 km (5:20 / km)
shoes: sarva ms

Warm up before and then a warm down after O race

orienteering race 52:50 [4] *** 8.7 km (6:04 / km) +160m 5:34 / km
ahr:164 max:176 spiked:13/16c shoes: sarva ms

SL 3. Disappointing race, dropped about 4 minutes at 3 controls. Good to 1 and headed up the track to 2. Cut in from the track corner , but it the spur too low and then went down further, about 1:30 down. Headed towards 3, into the gully a bit high and headed up, before coming back down, another 1 minute. 4 to 6 were good. Navigated OK to 7 it was fairly simple, but didn't attack the leg like i should. 8 and 9 were OK, then muffed 10. Found the mines, but could only see one marked on the map, so was confused., another 1:30. Ten was OK 11 to 10. Should have been sub 50 minutes.
Generally running OK but not was too hesitent on the course.
C • Control 2 5

Friday May 21, 2010 #

running tempo 35:20 [4] 8.0 km (4:25 / km)
shoes: Kyano 16

Only had forty minuted max. Reminded of some advice I once heard, that if you only have a short time, make it count. So decided on a solid tempo run. Enjoyed this session.

Thursday May 20, 2010 #

running (wramup/warmdown) 34:10 [3] 7.3 km (4:41 / km)
shoes: brooks trance 9

To and from Peel st incline. Last did "hills" well before easter.

running hills 4:00 [4] 1.2 km (3:20 / km) +60m 2:40 / km
shoes: brooks trance 9

6 ascents of the peel st incline.

running 8:00 [2] 1.3 km (6:09 / km)
shoes: brooks trance 9

Down hill recovery between ascents

Wednesday May 19, 2010 #

running 50:50 [3] 11.0 km (4:37 / km)
shoes: brooks trance 9

Was averaging 4:45 for the first 7 and a bit, but then picked up the pace while doing a lap of westagte park.

Note

Weekly O news letter pointed out that for Sunday's SL race pre-marked maps weren't being used. Why, I ask myself, were we pre-entering if there are not going to be pre-marked maps, and why aren't we getting pre-marked maps?
Probable answer, they have a stock of maps already. So haw many map corrections can we expect?
C • Pre Marked Maps 3

Tuesday May 18, 2010 #

running 48:20 [3] 10.1 km (4:47 / km)
shoes: Kyano 16

Cold enough for the long sleeves this morning. It was probably cool enough a couple of days last week, and definitely while I was in europe, but didn't have one so had to tough it out.

Monday May 17, 2010 #

running 44:00 [3] 9.4 km (4:41 / km)
shoes: brooks trance 9

Just criusing. Had mother-in-law duty today and just wanted something relaxing

Dancing 50:00 [1]

More work on the technique, practicising getting drive by flexing the knees. Not a thing I do naturally or well.

Sunday May 16, 2010 #

running 46:00 [3] 10.0 km (4:36 / km)
shoes: Kyano 16

Another great day for a run. Ran the first 3 reasonably solidly, relaxed for the next 4, and then picked up the pace for the last 3

Saturday May 15, 2010 #

running 1:14:40 [3] 16.0 km (4:40 / km)
shoes: brooks trance 9

Absolutely perfect day for running, cool and still. Went round the water to westgate and back through Newport. Felt good.

Friday May 14, 2010 #

running 53:30 [3] 11.2 km (4:47 / km)
shoes: brooks trance 9

Up a bit earlier in order to get a bit longer run in. No moon at all this morning, wich made it very dark in some parts. Loops of the domain.

Thursday May 13, 2010 #

running 44:40 [3] 9.4 km (4:45 / km)
shoes: brooks trance 9

Very dark this morning, but it is surprising how many people you do actually see at that time of day.

Wednesday May 12, 2010 #

running 44:00 [3] 9.2 km (4:47 / km)
shoes: brooks trance 9

An early start to what turned out to be a long day. Round the domain in Sydney a couple of times. The short climbs made a pleasant change.

Tuesday May 11, 2010 #

running 50:00 [3] 10.0 km (5:00 / km)
shoes: Kyano 16

Only just avoided getting wet with an early run. Off to Sydney this evening for a couple of days, with some very full days programmed so will need to be out early

Monday May 10, 2010 #

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Kyano 16

Sat in the comfort zone and enjoyed the day

Dancing 1:00:00 [1]

Spent the evening practicing waltz technique, particularly the rise and fall; like doing shallow squats in slow motion for an hour.

Sunday May 9, 2010 #

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: brooks trance 9

The first 500m and the last 500m of the run.

running tempo 43:20 [4] 10.0 km (4:20 / km)
shoes: brooks trance 9

Need to work on time management so that the training doesn't get squeezed. Found myself a bit short of time again and resorted to invisible's notion of quality not quantity. Got into a "comfortable" pace and kept it going. The rest of the week is not going to be as impressive.

Friday May 7, 2010 #

running 50:20 [3] 10.6 km (4:45 / km)
shoes: brooks trance 9

Felt a bit tired today, but also felt like I was running within myself. Think it is time for a rest day.

Thursday May 6, 2010 #

running 47:50 [3] 10.0 km (4:47 / km)
shoes: Kyano 16

A bit slower today.
Had planned to go at lunchtime, following a briefinf that started at 10:30. It was really a longing and didn't finish till 1, so reverted to plan B and went after I got home.

Wednesday May 5, 2010 #

running 45:40 [3] 10.1 km (4:31 / km)
shoes: brooks trance 9

This was going to be an easier day. Went out with a group, but after about 2k it split in 2, probably should have dropped back to the slower bunch to get the easy day, but the group helped it feel easier than it really was,so stuck with the quicker half.

Tuesday May 4, 2010 #

running 50:00 [3] 10.9 km (4:35 / km)
shoes: brooks trance 9

First lweekday unchtime run for a while. Not a particularly nice day, warm and windy. Went round the beach and back through Port melb. A bit surprised by the pace, but felt OK.

Dancing 50:00 [1]

Dancing tonight? Yes, no, ....maybe, yes

Monday May 3, 2010 #

running 39:10 [3] 8.1 km (4:50 / km)
shoes: Kyano 16

Home late again, so not much time for a run. Self-infliceted as I wasn't disiplined enough to get up early.

Sunday May 2, 2010 #

running 1:13:20 [3] 15.6 km (4:42 / km)
shoes: brooks trance 9

The long run for the week. Basically an out and back run weaving through the streets. Very evenly paced, the average at the turn was the same as at the end.

Saturday May 1, 2010 #

running 37:50 [3] 8.1 km (4:40 / km)
shoes: Kyano 16

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