Attackpoint - performance and training tools for orienteering athletes

Training Log: Mal

In the last 7 days:

activity	#	time	miles		km		+m
Orienteering	2	3:12:41	16.93	(11:23)	27.24	(7:04)	745
Running	4	2:39:17	21.25	(7:30)	34.2	(4:39)	275
Rock Climbing	1	1:30:00
Total	7	7:21:58	38.18		61.44		1020

2:25

0:00

Monday May 21 #

1 PM

Running 32:00 [3] 7.15 km (4:29 / km) +45m 4:20 / km
shoes: Salomon S-lab Sonic

Felt a bit tired getting up this morning but the weather was absolutely gorgeous so couldn't miss a chance to get out for a run. Quayside was heaving, so meant I was running a bit quicker than planned. Bumped in to Bob Cooper (NN) to make it 3 orienteer sightings in the last few weeks in Newcastle.

Quayside to the Swingbridge and back over Millenium Bridge then down to St Peters Marina and back along the railway line.

Sunday May 20 #

11 AM

Orienteering race 42:30 [3] 7.0 km (6:04 / km) +100m 5:40 / km
shoes: Innov8 212 2017 #3

BOC Relays

Pete sent me off in first. I didn't really feel any pressure as I didn't expect to stay there for long. Little wobble to #1 and ended up in the pack with Felly and Josh behind Nixon. Stuck with Josh to #6 where there was just nothing left to run with. Then trudged my way in completely empty with numerous team catching and closing up.

Don't think I could have done much more today after the individual the day before. But made too many errors so a bit disappointed.

Orienteering warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Innov8 212 2017 #3

Sore feet. Easy jogging before.

Lay down afterwards and nothing really happened after that.

Saturday May 19 #

11 AM

Orienteering race 1:58:43 [4] 16.24 km (7:19 / km) +590m 6:11 / km
shoes: VJ Bold 2017

BOC Long - Balmoral - M21E

This could have been better but lacked confidence in my oing and binned quite a lot of time early on. Physically struggled the last 30mins.

3/4 1min mistakes in the 7controls, where if I'd continued just a bit further on my bearing I would have found the control, allowed Ali (3min) and Rhys (6min) to catch up. Followed Rhys over the top on the first long leg which he quickly dropped me on then reappeared in the circle. Then went over the top on the second but messed up and dropped too low towards #17. Caught Duncan (6mins) at #15 and he decided to try drop me though to #20. We then both plodded our way to #24 together both dying. Managed to gap him to #25 when he just seemed to disappear and then put a hurry up to myself to dip below the 2hour mark.

There really should have been some water out there.

Orienteering warm up/down 11:28 [3] 2.0 km (5:44 / km) +55m 5:02 / km
shoes: VJ Bold 2017

Jog to the start. Got accused of trying to kill ponies which seemed a bit melodramatic.

Friday May 18 #

6 PM

Running 35:10 [3] 7.0 km (5:01 / km) +100m 4:41 / km
shoes: Salomon S-lab Sonic

Jog with Lew around Polmaise. Felt ok.

Thursday May 17 #

7 AM

Running 46:00 [3] 10.0 km (4:36 / km) +70m 4:27 / km
shoes: Salomon S-lab Sonic

On the Hadrians Way again pre-work
Felt a bit naff when I woke up but felt pretty good once I was into it.

Running (Strides) 6:00 [4] 1.31 km (4:35 / km) +20m 4:15 / km
shoes: Salomon S-lab Sonic

6*25(35) strides to finish

Running 3:17 [3] 0.69 km (4:46 / km) +10m 4:26 / km
shoes: Salomon S-lab Sonic

Jog back to the office.

5 PM

Rock Climbing 1:30:00 [2]

With Scott at the Valley. Good session, lost some of the confidence I had 3weeks ago but managed quite a lot and it was all relatively new which was good

Wednesday May 16 #

8 AM

Running 36:50 [3] 8.05 km (4:35 / km) +30m 4:30 / km
shoes: Salomon S-lab Sonic

ITW.
Trying out the commute, though I left too late.
Pretty nice along the Tyne via the Staithes and Swingbridge. There's a few variations to add distance and stuff too.

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