Attackpoint - performance and training tools for orienteering athletes

Training Log: Mal

In the last 7 days:

	activity	#	time	miles		km		+m
	Running	6	3:23:55	27.43	(7:26)	44.15	(4:37)	270
	Fell running	3	2:27:30	15.23	(9:41)	24.51	(6:01)	1575
	Orienteering	1	1:06:20	7.75	(8:34)	12.47	(5:19)	105
	S and C	1	30:00
	Total	10	7:27:45	50.41		81.13		1950
averages - sleep:7 weight:81.5kg

1:58

0:00

Thursday Jul 27 #

6 AM

Running 32:45 [3] 7.0 km (4:41 / km) +50m 4:31 / km
shoes: Mizuno Sayonara 2

ITW. Sefton and Princes Parks then both cathedrals.

Wednesday Jul 26 #

6 AM

Running 29:00 [3] 6.15 km (4:43 / km) +50m 4:32 / km
slept:7.5 weight:81.6kg shoes: Mizuno Sayonara 2

ITW. Rather wet this morning which was a nice change from the last few days.

3 PM

Running 50:00 [3] 10.25 km (4:53 / km) +60m 4:44 / km
shoes: Mizuno Sayonara 2

HFW.
Sun had come out just in time as my running kit was still soaking from this morning. Out up the ring road then turned left to have a look around Everton Park, what an amazing view! Then back on to the ring road and through Toxteth to Princes Park and back home through Sefton. Feeling a bit empty this evening, need a good night sleep tonight.

Tuesday Jul 25 #

S and C 30:00 [1]

10 AM

Fell running tempo 29:40 [4] 4.3 km (6:54 / km) +480m 4:26 / km
shoes: Innov8 Xtalon 2017 #2

Effort up Ingleborough (20:27 from the gate)
Perfect if a little muggy conditions so just kept on running as hard as I could really. Legs burning towards the top

Fell running warm up/down 16:30 [3] 4.25 km (3:53 / km) +15m 3:49 / km
shoes: Innov8 Xtalon 2017 #2

The fun bit back down to the car

2 PM

Running 41:50 [3] 9.5 km (4:24 / km) +40m 4:19 / km
slept:7.0 weight:81.4kg shoes: Mizuno WR19

HFW along the prom. Legs clipping along quite nicely. Melting hot.

Monday Jul 24 #

7 AM

Running 28:30 [3] 6.2 km (4:36 / km) +50m 4:25 / km
slept:6.5 shoes: Mizuno WR19

ITW. Lush morning. Slept terribly so very groggy to begin with, legs perked up eventually.

6 PM

Running 21:50 [3] 5.05 km (4:19 / km) +20m 4:14 / km
shoes: Mizuno WR19

Lap of Sefton to try stave off the DOMS which were beginning to ache after sitting at my desk all day. Lower back quite tight noticed it on the steep climb yesterday and the week before may try roll it out a bit later

Sunday Jul 23 #

Fell running warm up/down 23:00 [3] 3.9 km (5:54 / km) +50m 5:33 / km
shoes: Innov8 Xtalon 2017

Along the 'river' (according to Willy) with Willy and Jack before
Jog up the first km with Willy as Jack bailed afterwards

Fell running race 57:20 [5] 10.0 km (5:44 / km) +730m 4:12 / km
shoes: Innov8 Xtalon 2017

Coniston Country Show 5th
Went out a bit easier than normal but ended up just behindidn't Josh Jardine with Willy on my shoulder at the first decision point. None of us knew which way to go so had to wait for Gary Greenhow and Rob Hope to show the way. As the climb ramped up slipped to the back of the group and gradually drifted backwards in to no mans land ahead of Jacks group.
Hit the steeper bit and saw Jack bearing off the track behind so stopped following Rob, Gary, Will, Josh, random Keswickian and Tim and hit out on a higher line which turned out pretty good as recaught Josh and Tim by the top. Then got chasing Gary, Will and Keswickian as Rob was well gone. Didn't quite have enough and finished about a minute down on Willy in 2nd. Good run though.

Saturday Jul 22 #

11 AM

Orienteering warm up/down 25:00 [3] 4.72 km (5:18 / km) +15m 5:13 / km
shoes: Innov8 Xtalon 2017

Along the road beforehand.
Back from the top of Longlands Fell afterwards

Orienteering race 30:00 [5] 5.65 km (5:19 / km) +80m 4:58 / km
shoes: Innov8 Xtalon 2017

BL local event Aughertree Fell
Tried to push hard and use good routines but was a little rusty at times. Lost a bit of time on #6 where I didn't interpret the contours. #8 and #12 through bad direction.

More use of the compass next week.

Orienteering 11:20 [3] 2.1 km (5:24 / km) +10m 5:16 / km
shoes: Innov8 Xtalon 2017

Run from the finish to the the base of Longlands.

Fell running hills 21:00 [5] 2.06 km (10:12 / km) +300m 5:54 / km
shoes: Innov8 Xtalon 2017

3*5mins (3mins) up Longlands Fell
Tough and legs ruined by the 2nd.

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