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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 7 days ending Feb 3:

activity # timemileskm+m
  running6 3:45:30 28.71(7:51) 46.2(4:53) 50
  Exercise class3 1:05:00
  orienteering1 43:50 4.16(10:32) 6.7(6:33) 16014 /17c82%
  Total6 5:34:20 32.87 52.9 21014 /17c82%

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Friday Feb 2 #

Exercise class 20:00 [3]

Legs and upper body

running warm up/down 24:40 [3] 5.0 km (4:56 / km)
shoes: Asics DS trainer 21

To and from Fearon

running intervals 4:20 [4] 1.4 km (3:06 / km)
shoes: Asics DS trainer 21

3x10x20m plus 2x10x 40m. Walk recovery between and 2 minute recovery between sets

Thursday Feb 1 #

running 43:10 [3] 9.2 km (4:42 / km) +50m 4:34 / km
shoes: Kayano 22 red

This was an enjoyable run, much cooler this morning. Even got in a couple of little climbs.

Exercise class 15:00 [3]

Upper body and core in the hotel gym

Wednesday Jan 31 #

running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Kayano 22 red

Warm up for mid-week o race and then a warm down afterwards.

orienteering 43:50 [3] ** 6.7 km (6:33 / km) +160m 5:51 / km
spiked:14/17c shoes: Kayano 22 red

Mid week o event at Farrer Ridge. good to do an orienteering event for the practice. Short, but steep climb from 4 to 5 highlighted the lack of hill fitness. Reasonable run except for 7 which overshot a bit, and 17 where turned the wrong way in the gully and had to run back up. Got 12 OK, but could have stayed in the cleared area a bit longer. Overall a reasonable run, but need to do more hill work.

Tuesday Jan 30 #

running 33:50 [3] 7.1 km (4:46 / km)
shoes: Kayano 22 red

A late run. Cut it a bit short because it was betting late, and it was raining

Monday Jan 29 #

running 33:00 [3] 6.5 km (5:05 / km)
shoes: Asics DS trainer 21

Warm up run to The Strand and a warm down run home. Warm and humid so felt a bit slow and drained.

Exercise class 30:00 [3]

Leg and core with some upper body. A warm session.

Sunday Jan 28 #

running 1:11:30 [3] 14.0 km (5:06 / km)
shoes: Kayano 22 red

Did first and last section solo, and a middle section with a friend. Solo sections were quicker than the middle, but it was a very warm morning and humid, so the slower middle section was good.

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