Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShotRat

In the 30 days ending Nov 30, 2010:

activity

time

miles

Cycle Commute

8:02:14

119.3

(14.8/h)

192.0

(23.9/h)

Running

5:47:27

39.53

(8:47)

63.62

(5:28)

211

Orienteering

36:08

4.73

(7:38)

7.62

(4:45)

Total

14:25:49

163.57

(5:18)

263.24

(3:17)

211

1:40

0:00

» now

Sunday Nov 28, 2010 #

Running long 1:40:00 [2] 17.38 km (5:45 / km)
shoes: Brooks Adrenaline GTS 9

Long run up to Canning Bridge. Happened to coincide with the WAMC Deep Water Pt run for a bit of it.

Saturday Nov 27, 2010 #

Running 26:31 [2] 5.0 km (5:18 / km)
shoes: Brooks Adrenaline GTS 9

Easy recovery run.

Friday Nov 26, 2010 #

Running 36:21 [3] ** 7.35 km (4:57 / km)
shoes: Brooks Adrenaline GTS 9

Did the M from the MetrO series on the weekend from work, starting and finishing at #10 and using the start as a control. Did 28:47 for the course, allowing for not punching, but also not knowing exactly where some of the control sites were, this seems a reasonable time. Didn't go flat out like the MetrO runs tend to be.

Tuesday Nov 23, 2010 #

Cycle Commute 45:59 [2] 17.54 km (22.9 kph)
shoes: Maxxis Fuse (rear wheel)

Monday Nov 22, 2010 #

Cycle Commute 41:54 [2] 17.11 km (24.5 kph)
shoes: Maxxis Fuse (rear wheel)

Sunday Nov 21, 2010 #

Running 42:21 [3] 8.29 km (5:07 / km)
shoes: Brooks Adrenaline GTS 9

Warm up plus 3km in 13 min, coll down.

3km = 13:07 - just couldn't quite get up to speed today.

Very humid.

Saturday Nov 20, 2010 #

Running 30:13 [3] 6.0 km (5:02 / km)
shoes: Brooks Adrenaline GTS 9

Easy run with a build for the last 1.5km to 4:15 pace (while waiting for Kate doing ballet). Humid but not too hot.

Friday Nov 19, 2010 #

Cycle Commute 45:06 [2] 17.51 km (23.3 kph)
shoes: Maxxis Fuse (rear wheel)

Thursday Nov 18, 2010 #

Cycle Commute 43:45 [2] 17.5 km (24.0 kph)
shoes: Maxxis Fuse (rear wheel)

Rode Roe Hwy with a bloke on his daily commute from Canning Vale to Balcatta - put my 8km trundle to shame!

Wednesday Nov 17, 2010 #

Cycle Commute 44:36 [2] 17.55 km (23.6 kph)
shoes: Maxxis Fuse (rear wheel)

Saturday Nov 13, 2010 #

Orienteering (Metro Long) 36:08 [4] 7.62 km (4:45 / km)
shoes: Brooks Adrenaline GTS 9

Did the Lake Monger loop clockwise. No real issues with route choice - just lacked the fitness to keep the speed up for the whole run. Looking forward to running a bit more often (so long as Rohan keeps sleeping well, this may happen in the near future).