Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Max M

In the 30 days ending Sep 30, 2020:

activity	#	time	miles		km		+m
Cycling	5	5:20:40	69.5	(4:37)	111.85	(2:52)	2062
Orienteering	6	4:13:24	25.36	(10:00)	40.81	(6:13)	755	100 /	110c	90%
Run	8	2:43:39	20.77	(7:53)	33.42	(4:54)	605
Stretching	5	1:15:00
S&C	5	1:00:00
Total	29	14:32:43	115.62		186.08		3422	100 /	110c	90%
[1-5]	19	12:17:43

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Tuesday Sep 29, 2020 #

6 PM

Run (HH) 20:00 [2] 4.0 km (5:00 / km) +50m 4:42 / km

4×650 with a short walking rest. Took it easy as have the 3k on friday. Then a jog with Immy while the rest finished

Sunday Sep 27, 2020 #

11 AM

Cycling 23:40 [3] 10.05 km (2:21 / km) +163m 2:11 / km

trying out new cycling gear

9 PM

Stretching 15:00 [0]

Saturday Sep 26, 2020 #

S&C 10:00 [0]

Achilles

2 PM

Orienteering race (Shirebrook) 45:50 [3] *** 8.0 km (5:44 / km) +120m 5:20 / km
spiked:14/15c

So so grim. Did an extra 2k just to avoid the horrible brambles that were waist high. Just ended up being a path run then dreading the control circle where i would have to enter the undergrowth. Considering though i was quite happy with the pace

Thursday Sep 24, 2020 #

6 PM

Run (HH) 15:00 [2] 2.6 km (5:46 / km) +50m 5:16 / km

Bruised my shin yesterday and was honestly exhausted so decided to use it more as a recovery/ leg loosener

Wednesday Sep 23, 2020 #

5 PM

Orienteering (Club Night) 42:00 [3] 6.0 km (7:00 / km) +150m 6:13 / km

Whirlow night training. 3 short sharp sprints which were good fun although pavement were really slippy in the rain. Slopes was a clean run but was grim at night. Ground was slippy and legs were through all the holly

9 PM

Stretching 10:00 [0]

Tuesday Sep 22, 2020 #

6 PM

Run (HH) 15:00 [4] 4.0 km (3:45 / km) +50m 3:32 / km

First attempt at a 3k. Simon made me do a 1k first to get the legs moving but tbh it just made me tired. Was 11:20 but with the climb i was pretty happy. Pacing wasnt great tho. First lap was far too quick (3:30)

Monday Sep 21, 2020 #

7 AM

Stretching 15:00 [0]

Sunday Sep 20, 2020 #

10 AM

Orienteering race (Middle Sandall Beat) 31:59 [4] *** 6.11 km (5:14 / km)
spiked:22/25c

not really mistakes more just a few scrappy controls. Kept a solid pace though so pretty happy. Nice and flat so good after yesterday

Saturday Sep 19, 2020 #

10 AM

Cycling long 2:01:00 [4] 40.35 km (3:00 / km) +800m 2:44 / km

First proper long cycle. Kept it steady so let the others drop me. It made the 4.5k hill a lot worse tho as there was a 17mph headwind so progress was slow. Still happy i got round in one

Thursday Sep 17, 2020 #

6 PM

Run intervals (HH) 22:30 [4] 6.12 km (3:41 / km) +100m 3:24 / km

6*1k. All between 3:35 and 3:44 so nice and consistent. Overall very happy considering it was on the back of yesterday. Finally getting my speed back

Wednesday Sep 16, 2020 #

6 PM

Orienteering race (Lodge Moor Urban) 46:40 [4] *** 9.2 km (5:04 / km) +180m 4:37 / km
spiked:23/24c

was a long course with lots of long routechoice legs. Happy with the pace i maintained and the only mistake was a misreading of a control description. Probs only a min tho so not too bad. Longest run in a while but foot was fine

Tuesday Sep 15, 2020 #

S&C 10:00 [0]

achilles work

Monday Sep 14, 2020 #

1 PM

Stretching 20:00 [0]

Sunday Sep 13, 2020 #

11 AM

Orienteering race (Bramcote hills) 35:15 [3] **** 5.7 km (6:11 / km) +185m 5:19 / km
spiked:19/22c

Not great. Still sore and the heat did little to help with concentration. About 4-5 mins of silly errors. #6 just didnt look at my compass and #7 i didnt look at control descriptions to see where the control was. Having said that, they scaled the control circles wrong so was kinda hard without loose descriptions to see where the kite was.

Saturday Sep 12, 2020 #

8 PM

Stretching 15:00 [0]

Got an event tomorrow so getting rid of some of the soreness from the weeks training.

Thursday Sep 10, 2020 #

6 PM

Run (HH) 24:30 [5] 2.3 km (10:39 / km) +50m 9:36 / km

Power session.
Was so decieving. 4×100m hill sprints. 3 times with 10 min breaks
Went flat out on all. Biceps feel like theyre about to fall off and by the end my vision went blurry. Really tough despite it sounding chill. Need to focus on relaxing my arms and focus on driving back not forward. Should ease the arm pain. Also ate too much this time beforehand.

Wednesday Sep 9, 2020 #

7 PM

Orienteering 51:40 [3] **** 5.8 km (8:54 / km) +120m 8:04 / km
spiked:22/24c

Eccy Woods club night.
Took it at an easy pace as need to recover from yesterday in order to go to training tomorrow. Paths were all over the shop and i ran into like 20 cobwebs. Decent nav tho tbf

Tuesday Sep 8, 2020 #

6 PM

Run (HH) 23:45 [4] 6.1 km (3:54 / km) +100m 3:36 / km

2*2k 2*1k
Bit tired from the last week and didnt quite eat enough before hand. Having said that the first 2k was really quick and probs was why i wasnt so consistent

Monday Sep 7, 2020 #

7 PM

Cycling 45:00 [2] 15.0 km (3:00 / km) +240m 2:47 / km

With the boys. Few segment pushes but nothing special

Sunday Sep 6, 2020 #

7 PM

Run (Leg loosener) 16:46 [3] 3.3 km (5:05 / km) +103m 4:24 / km

Felt surprisingly good, but am gonna do both HH sessions this week so kept it short. Got 30 seconds of the Hill of Doom segment though which is a big win

10 PM

S&C 10:00 [0]

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