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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peter H

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running5 4:49:08 40.12(7:12) 64.57(4:29) 290
  Running (Road)5 3:27:00 28.1(7:22) 45.23(4:35) 208
  Orienteering3 2:04:18 11.95(10:24) 19.23(6:28) 247
  Running (Terrain/Soft)2 1:03:54 8.67(7:22) 13.95(4:35) 38
  Strength & Conditioning2 55:00
  Drills1 5:10 0.31(16:38) 0.5(10:20) 1
  Total13 12:24:30 89.15 143.48 784

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

1 PM

Running (Road) 15:20 [2] 3.13 km (4:54 / km) +2m 4:53 / km
shoes: Asics DSTrainer 20 (Mental)

Drills 5:10 [1] 0.5 km (10:20 / km) +1m 10:11 / km
shoes: Asics DSTrainer 20 (Mental)

Running (Reps) 18:48 [5] 4.14 km (4:32 / km) +0m 4:32 / km
shoes: Asics DSTrainer 20 (Mental)

Collingwood

Relaxed 3x (200, 200, 300). Wet and windy.

Running (Road) 15:49 [2] 3.62 km (4:22 / km) +2m 4:21 / km
shoes: Asics DSTrainer 20 (Mental)

4 PM

Running 56:36 [2] 12.7 km (4:27 / km) +94m 4:18 / km
shoes: Nike Pegasus 31 #2

Saturday Dec 2, 2017 #

1 PM

Running 1:50:14 [2] 23.87 km (4:37 / km) +100m 4:31 / km
ahr:132 max:162 shoes: Asics Cumulus 16 #7 (White)

Ran down the Yarra into the middle of town in the rain, then caught the train home. I did get a bit lost following the wrong river for a while but otherwise good fun. Pretty soaked by the end but still warm enough that it didn't matter.

Swapped this forward from Sunday as it's easier on the achilles than a track session, and it seemed to go alright.

Friday Dec 1, 2017 #

Note

Decent month in November, reasonably consistent. Weekly average: 71.9 miles
12 PM

Strength & Conditioning 25:00 [1]

Broomstick
Planks

OH 3x5 20kg
Back 4x5 45, 45, 50, 50kg
KB 3x10 20, 24, 24kg

Reckon that's about the heaviest I've ever lifted. #gymrat
1 PM

Running (Road) 47:39 [2] 10.28 km (4:38 / km) +60m 4:30 / km
ahr:133 max:150 shoes: Nike Pegasus 31 #2

Post-gym jog. Temperature has dropped about 10 degrees today. So it's still bloody warm (25 degrees) but actually alright to run at lunchtime which was good for sleep.

You know how the media in Britain lose their shit every time there's a bit of snow or ice? Melbourne is doing the same this weekend because it's raining.
5 PM

Running (Terrain/Soft) 44:06 [2] 9.68 km (4:33 / km) +20m 4:31 / km
ahr:134 max:165 shoes: Asics Cumulus 16 #7 (White)

Quicky around Merri and Clifton Hill before Murder on the Orient Express with Carl + Nicola. Enjoyed them both.

Seem to have been feeling something small in my L achilles, which came on during the first run after weights. Not big but worth keeping an eye on.

Thursday Nov 30, 2017 #

7 AM

Running (Road) 15:35 [1] 3.22 km (4:50 / km) +31m 4:37 / km
shoes: Asics Cumulus 16 #7 (White)

Running (Road) 30:00 [3] 7.8 km (3:51 / km) +71m 3:41 / km
shoes: Asics Cumulus 16 #7 (White)

30mins Raz on Yarra Boulevard with Will. Hillier than expected and also ran a bit quicker than intended.

Running 40:47 [1] 8.48 km (4:49 / km) +69m 4:37 / km
shoes: Asics Cumulus 16 #7 (White)

Some miles after. Cooking.
6 PM

Running (Terrain/Soft) 19:48 [2] 4.27 km (4:38 / km) +18m 4:32 / km
shoes: Nike Pegasus 31 #2

Bit of jogging after hanging at Royal Park with Aston + Will.
7 PM

Orienteering 2:53 [2] 0.63 km (4:35 / km) +3m 4:28 / km
shoes: Nike Pegasus 31 #2

Wednesday Nov 29, 2017 #

7 AM

Running (Road) 22:07 [1] 3.88 km (5:42 / km) +2m 5:41 / km
ahr:119 max:149 shoes: Nike Pegasus 32 (L Green)

Running (Threshold) 42:07 [4] 11.25 km (3:45 / km) +10m 3:44 / km
ahr:161 max:176 shoes: Nike Pegasus 32 (L Green)

5, 10, 15, 5min at T.

Felt very tough and already pretty hot.

Running 20:36 [1] 4.13 km (4:59 / km) +17m 4:53 / km
ahr:138 max:147 shoes: Nike Pegasus 32 (L Green)

Tuesday Nov 28, 2017 #

4 PM

Orienteering 11:43 [1] 1.84 km (6:22 / km) +13m 6:09 / km

Orienteering 46:24 [2] 7.03 km (6:36 / km) +127m 6:03 / km

Compass training and a course with Warren at Chewton Diggings. I think I'm learning some good stuff.

Monday Nov 27, 2017 #

10 AM

Orienteering 41:35 [2] 6.17 km (6:44 / km) +71m 6:22 / km

Chinaman's Flat - spur/gully course.

In this vaguer terrain, I need to make sure I consciously have a solid attack point. Hard to be precise otherwise when crossing over spurs etc.

Orienteering 21:43 [3] 3.56 km (6:06 / km) +33m 5:50 / km

Chinaman's Flat control pick.

Better, and made good use of proper compass bearings on a few lower vis controls.
5 PM

Strength & Conditioning 30:00 [1]

OH 20
Squat 45
KB 20

Everything except calves

Running (Road) 1:00:30 [2] 13.3 km (4:33 / km) +41m 4:29 / km
ahr:131 max:146 shoes: Nike Pegasus 32 (L Green)

Hard work

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