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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peter H

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running4 3:17:10 26.47(7:27) 42.6(4:38) 228
  Running (Road)3 2:22:57 18.35(7:47) 29.53(4:50) 99
  Running (Terrain/Soft)2 2:01:24 10.43(11:39) 16.78(7:14) 1158
  Orienteering1 33:50 4.34(7:48) 6.98(4:51) 31
  Strength & Conditioning1 25:00
  Drills1 2:41 0.16(17:16) 0.25(10:44)
  Total8 8:43:02 59.74 96.14 1516

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MoTuWeThFrSaSu

Sunday Jan 21 #

10 AM

Running (Terrain/Soft) 7:43 [1] 1.5 km (5:09 / km) +12m 4:57 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering 33:50 [3] 6.98 km (4:51 / km) +31m 4:45 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

There was an orienteering event starting from out front yard in the morning, which was really convenient. Had a little jog tester then started out at a steady pace and my glute seemed much improved. Good fun, but some suspect route choices. Should trust my first instinct.

Running 5:00 [1] 0.99 km (5:03 / km) +14m 4:44 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Running (Threshold) 17:14 [4] 4.68 km (3:41 / km) +14m 3:38 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Joined Brodie for 3x 5min easy tempo afterwards and my glute was fine. Felt good too.

Running 8:10 [1] 1.59 km (5:08 / km) +10m 4:59 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Control collecting finishing at the beach for a swim.

Saturday Jan 20 #

12 PM

Running (Road) 15:04 [2] 3.2 km (4:42 / km) +8m 4:39 / km
shoes: Nike Pegasus 31 #2

In Weymouth (north coast of Tasmania) at the Nankervis holiday cottage. They call it a 'shack' but I think that seems a bit harsh as it's very nice.

Drills 2:41 [1] 0.25 km (10:44 / km)
shoes: Nike Pegasus 31 #2

Running (Road) 11:16 [2] 2.53 km (4:27 / km) +14m 4:20 / km
shoes: Nike Pegasus 31 #2

I went out intending to run 6 lengths of Ralph Street hard, but sadly only managed 1 :(

Upper R glute was hurting in the warm up and got worse running faster. It was seriously jammed up and tight, but Brodie kindly got his elbow into it and loosened things off (very painfully) in the afternoon.

I think it was mostly caused by the return to squats without enough warm up on Thursday, then the tough hills yesterday.

I've been feeling pretty rubbish all week after the combination of Falls Creek and 2 Bays, and this was meant to be an easy week anyway so it's good to give myself a rest probably.

Friday Jan 19 #

2 PM

Running (Terrain/Soft) 1:53:41 [2] 15.28 km (7:26 / km) +1146m 5:25 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Down in Tasmania with Brodie for the weekend. He took us to the ridge on which the Triple Tops race is run. It was a fantastic place, with super weird rocks and plateau-ey mountains. In places it felt like the lost world, in others there were boggy bits just like home. The trail was really technical in places with some scrambling climbs - I reckon the race would be very hard.

As it was I felt good for the first hour, and put in a few 5min efforts along the singletrack on top. Then on the long undulating ridge run back to the start I bonked out and regretted my exuberance. Still a brilliant run though.

Thursday Jan 18 #

8 AM

Running 1:16:15 [2] 16.16 km (4:43 / km) +148m 4:31 / km
shoes: Asics DSTrainer 20 (Mental)

I left the house thinking about a session but my legs are still surprisingly bad, and the track has been ripped up. I wasn't too sad to go for a run instead.
5 PM

Strength & Conditioning 25:00 [1]

Band-resisted SLDL x10
OH Squat 3x5 20kg
Back 4x5 45, 45, 45, 50kg
KB hip swing 4x10 20kg

Forgot to do the broomstick squats beforehand, which was a mistake.

Running 30:00 [2] 6.4 km (4:41 / km)
shoes: Nike Pegasus 31 #2

About 40 degrees today so I bailed to the treadmill for the afternoon run. I feel dirty but it was a good choice.

Wednesday Jan 17 #

10 AM

Running (Road) 1:17:35 [2] 16.48 km (4:42 / km) +68m 4:37 / km
ahr:134 max:169

5 PM

Running (Road) 39:02 [3] 7.32 km (5:20 / km) +10m 5:18 / km
shoes: Nike Pegasus 31 #2

Some hanging and shadowing at our training at LaTrobe. Cracking area. Some faster bits depending on who I was following.

Tuesday Jan 16 #

12 PM

Running 1:00:31 [2] 12.78 km (4:44 / km) +42m 4:39 / km
ahr:134 max:176 shoes: Nike Pegasus 31 #2

Easy over to the Keys for some tennis.

Monday Jan 15 #

Note
(rest day)

Went to the Australian Open and moaned about how my legs felt whenever I wasn't sitting down.

Two good weeks done, will take an easier one this week.

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