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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending May 20, 2007:

activity # timemileskm+m
  Running7 6:05:00 42.87(8:31) 69.0(5:17)
  Orienteering4 5:35:00 30.45(11:00) 49.0(6:50)76 /81c93%
  Track session1 40:00 4.35(9:12) 7.0(5:43)
  Weights1 40:00
  Total7 13:00:00 77.67 125.076 /81c93%

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MoTuWeThFrSaSu

Sunday May 20, 2007 #

Running 30:00 [5] 8.0 km (3:45 / km)

Time trial at Greno. Felt great once I got started and pushed hard on the first lap, felt like I was slowing up on the second one, but I guess I was just starting to suffer a bit. 13.50, 13.46 = 27.36, bit faster than last time in March. Good conditions today.

Running 40:00 [2] 7.0 km (5:43 / km)

Warm up and warm down with Jen around the girly loop.

Note

Spent the pm lazing, eating and drinking at Nails' BBQ, miraculously good weather and a good spread. Thanks Nails.

- Splits

Saturday May 19, 2007 #

Orienteering 1:40:00 [4] ***** 14.0 km (7:09 / km)
spiked:53/56c

Contour only control pick on High Dam. Tried to keep a solid pace throughout without any hesitations - worked most of the time. Pushed a bit harder on the last few kms to see if I could hold it together. Very wet, windy, rough and tough, but great training.

Running 10:00 [2] 2.0 km (5:00 / km)

Run up a big hill to the start.

Friday May 18, 2007 #

Orienteering 55:00 [3] ***** 8.0 km (6:53 / km)

Course in 4 parts on Bouth - line, control pick, line control pick. Really nice detailed forest although getting a bit bushy now that summer is coming, which made it tricky in places. The rain was hammering down and I was reluctant to get out of the car, but I really enjoyed this once I had crashed through my first wet bush.

Running 15:00 [2] 3.0 km (5:00 / km)

In between bits of the course.

Orienteering 40:00 [5] ***** 7.0 km (5:43 / km)
max:185 spiked:14/16c

Ran the race from a squad weekend that I missd on Forest X. Struggled to get going but felt pretty good in the tough forest. Some really tricky orienteering!
C • Ahem 1

Orienteering 45:00 [3] **** 5.0 km (9:00 / km)
spiked:9/9c

Run up to the start of the race and run back down including a slope orienteering course on Nibthwaite, I was knackered by the time I got onto this.

Thursday May 17, 2007 #

Running 25:00 [2] 5.0 km (5:00 / km)

Easy run up to Bolehill and back.

Orienteering 1:00:00 [4] ***** 8.0 km (7:30 / km)

4x short courses on Whitbarrow Scar. I can understand a little better why the national event avoided certain parts of the terrain...there was limestone pavement, there was overgrown limestone pavement and there was forest with gaping rocky holes in the ground everywhere. My cynical criticism of the national event from compasssport kept going through my head - it would have been poetic justice if I broke my leg in a gryke. Fortunately I didn't, but I spent most of this training hopping tentatively from rock to rock trying not to.

Running 30:00 [2] 6.0 km (5:00 / km)

Running between bits of the training some of it with Bilbo.

Wednesday May 16, 2007 #

Running 1:00:00 [2] 10.0 km (6:00 / km)

Run up to Loxley Common to see how much birch has been bashed (try saying that quickly) before next week's spring cup. A big bit of birch has been bashed. Feeling fatigued from yesterday's fast fun.
C • thanks honey 4

Running 20:00 [2] 4.0 km (5:00 / km)

Warm up/warm down to Ponderosa and back.

Orienteering 35:00 [4] ** 7.0 km (5:00 / km)

Spring Cup around Ponderosa, Uni and Weston Park. Ran reasonably hard and enjoyed some sneaky planning by RobB. Destroyed by Nails again.

Tuesday May 15, 2007 #

Running 40:00 [2] 7.0 km (5:43 / km)

Usual Loxley run. Legs a bit sore from yesterday but not too bad.

Track session intervals 40:00 [5] 7.0 km (5:43 / km)

Hallamshire track session. Turned out to be a tough and long one as Ian just kept on coming up with new elaborate ways to hurt us. Started off with 1000 (3.01), 800 (2.26), 600 (1.46) then a break followed by 15 mins of pairs 300m relay with a jogged 100m recovery. I was with Mike and my 9 reps varied from a sprightly 47 to a somewhat dead 53. Short break then 7 mins of 3 person 100m sprints (ie race one out of three). Managed 8 reps each. Ouch.

Running 55:00 [2] 10.0 km (5:30 / km)

To track and back with Mike and Jenny.

Monday May 14, 2007 #

Weights 40:00 [3]

Free weights and circuits. Increased the weight a bit today, wiating for the soreness tomorrow morning now...

Running 40:00 [2] 7.0 km (5:43 / km)

To gym and back home via Bolehill Park.

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