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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peter H

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running6 4:55:25 39.53(7:28) 63.61(4:39) 256
  Orienteering4 2:12:22 17.44(7:36) 28.06(4:43) 87
  Running (Road)4 1:40:32 13.32(7:33) 21.44(4:41) 79
  Drills5 21:07 1.61(13:07) 2.59(8:09) 8
  Total10 9:09:26 71.89(7:39) 115.7(4:45) 430

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

10 AM

Running (Road) 15:01 [2] 3.21 km (4:41 / km) +24m 4:30 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Drills 3:59 [1] 0.59 km (6:45 / km) +7m 6:24 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering (Sprint) 14:08 [4] 3.82 km (3:42 / km)
shoes: Inov8 X-Talon 212 (Blue/Red)

Victorian Sprint Champs - Monash Uni

Didn't have my head in a great place after getting flustered early on then not understanding some very weird OOB mapping. Not the only one who struggled though so again held on for the win.

Running (Road) 17:16 [1] 3.53 km (4:53 / km) +13m 4:48 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

5 PM

Orienteering 49:37 [2] 9.48 km (5:14 / km) +70m 5:03 / km

Easy compass work on the area outside Roch Predergast's house. Nice runnable forest mostly.

Saturday Nov 25, 2017 #

2 PM

Running (Road) 14:43 [2] 3.17 km (4:39 / km) +21m 4:30 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Drills 3:28 [1] 0.42 km (8:15 / km)
shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering (Sprint) 15:08 [4] 3.6 km (4:12 / km) +4m 4:11 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Sprint into Spring - La Trobe.

Crazy multi-levels but held it together for the win.

Orienteering (Sprint) 27:40 [2] 5.05 km (5:29 / km) +9m 5:26 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Friday Nov 24, 2017 #

6 PM

Running 1:08:25 [1] 13.95 km (4:54 / km) +95m 4:45 / km
shoes: Asics Cumulus 16 #7 (White)

Easy jog over to the Keys with Joe and Jed from Tassie who are up visiting for the weekend.

My calves are really very sore from the 5km.

Thursday Nov 23, 2017 #

9 AM

Running (Road) 26:44 [2] 5.79 km (4:37 / km) +8m 4:35 / km
shoes: Nike Pegasus 31 #2

Drills 2:24 [1] 0.36 km (6:40 / km) +0m 6:38 / km
shoes: Nike Pegasus 31 #2

Relaxed drills and a couple of strides. Hamstring improved.

Running (Road) 11:39 [2] 2.55 km (4:34 / km) +3m 4:33 / km
shoes: Nike Pegasus 31 #2

7 PM

Running 14:58 [2] 3.19 km (4:42 / km) +4m 4:40 / km
shoes: Nike Pegasus 32 (L Green)

Not every day you get to warm up along an F1 track.

Drills 6:58 [1] 0.76 km (9:10 / km) +0m 9:09 / km
shoes: Nike Zoom Victory

Running 14:54 [5] 5.0 km (2:59 / km)
shoes: Nike Zoom Victory

Victoria 5000m Champs B race - 5th

Results - http://athsvic.org.au/wp-content/uploads/5000m-vic...
Video (1:42:10) - https://www.facebook.com/athsvic/videos/1015533117...

That was really fun :) I enjoyed running in the rain under floodlights on a very nice track. The atmosphere was really good, there wasn't much wind and it wasn't as hot as I'd feared.

The field seemed to be all very similar and, after a decent amount of pushing and shoving, we soon settled into a big group going at roughly 15min pace. I managed to get myself onto the inside and sat in there trying to be patient. I was very boxed but I knew that if I just waited long enough the group would usually thin out and I would get some space by the time it mattered. Went through 2km at 6 flat and it was going fine, but then by 3km we'd dropped to 9.05 ish and I couldn't do much about it as I was still trapped. The group had hardly thinned at all because of the pace dropping on the front. I eventually managed to push my way out with about 1200m to go and went to the front to push it on a bit. At the 4km mark though we were still at 12.05 and I doubted that I'd be able to drag it under 14.50 and dithered a bit, wondering whether I should sit back and think about the win instead. This was probably my biggest mistake, as I didn't fully commit to either. It's possible that I could have got it to go quick enough if I'd stuck at it but of course I was feeling grim and it's easy to say that with hindsight. In the end we did get it down under 15 and my current lack of kick got found out pretty well in the last lap.

Although a PB would have been nice, I'm pretty pleased with this time in November when I've only just started training properly and I'm certain something faster is on the cards soon enough. My track race tactics need a bit of work still. Hopefully I've kept my AP excuse count down to acceptable levels.

Running 24:25 [1] 4.92 km (4:58 / km) +5m 4:56 / km
shoes: Nike Pegasus 32 (L Green)

Wednesday Nov 22, 2017 #

Note
(rest day)

Was going to do something easy but decided to let my R hamstring have a rest as it was cramping up a bit the last couple of days.

Tuesday Nov 21, 2017 #

8 AM

Running 1:01:23 [2] 12.79 km (4:48 / km) +62m 4:41 / km
ahr:128 max:148 shoes: Nike Pegasus 32 (L Green)

Merri, Studley and home. Not too hot actually.
6 PM

Running 5:36 [1] 1.05 km (5:20 / km) +6m 5:11 / km
shoes: Nike Pegasus 31 #2

Orienteering (Sprint) 25:49 [4] 6.11 km (4:14 / km) +4m 4:13 / km
shoes: Nike Pegasus 31 #2

Sprintervals at Melbourne Uni.

Courses spread over two maps side by side. The idea was to simulate the multi-level mapping for Saturday, but it worked really well as a regular sprint exercise too. Replicated the stressed not-planned-ahead feeling and made you very aware of using your map time valuably when you got it.

Did a bit of shadowing and some head-to-head with Aston, Will, Brodie and Kerrin. Pushed a bit harder than I'd been intending cos I got excited.

Running 4:54 [1] 1.01 km (4:51 / km)
shoes: Nike Pegasus 31 #2

Monday Nov 20, 2017 #

8 AM

Running 14:59 [2] 3.2 km (4:41 / km) +2m 4:40 / km
shoes: Asics DSTrainer 20 (Mental)

Drills 4:18 [1] 0.46 km (9:21 / km) +0m 9:19 / km
shoes: Asics DSTrainer 20 (Mental)

Running (Reps) 29:23 [5] 6.88 km (4:16 / km)
shoes: Asics DSTrainer 20 (Mental)

Collingwood

16x 200m R with Will. With the barriers up as usual it finally occurred to me that we could actually run in lanes 3 and 4 and use the staggered start lines. It felt very weird.

Bit of a grind and already hotter than I would have liked but good to get back to some conventional training.

Didn't look at my watch, and turned out nicely consistent in 30/31s

Running (Road) 15:09 [2] 3.19 km (4:45 / km) +10m 4:40 / km
shoes: Asics DSTrainer 20 (Mental)

6 PM

Running 56:28 [2] 11.62 km (4:52 / km) +82m 4:42 / km
ahr:126 max:141 shoes: Nike Pegasus 31 #2

Frontloading trudge

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