Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending Aug 1, 2010:

activity

time

miles

Running

4:09:42

32.31

(7:44)

52.0

(4:48)

Orienteering

1:16:00

9.32

(8:09)

15.0

(5:04)

Total

5:25:42

41.63

(7:49)

67.0

(4:52)

1:16

0:00

» now

Sunday Aug 1, 2010 #

1 PM

Orienteering 23:00 [4] 5.0 km (4:36 / km)
shoes: Nike Pegasus

Bath Uni - Rhodri's been busy making a sprint map of this, so Gracie and I had a test go on it. Rhodders even planned us 2 courses with control descriptions too - legend. It was really good with lots of short legs and detail. Felt a little tired in the legs.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Pegasus

Saturday Jul 31, 2010 #

3 PM

Orienteering 53:00 [4] 10.0 km (5:18 / km)
shoes: Inov8 oroc 280

Merthyr Common. Did most of the M21L course from the Welsh 6-day in 2008. Good area with lots of negative detail. Fairly similar runnability to Norway in places. Felt good. Some quite stony areas which meant you were looking at your feet more than the map, so not always easy to stay on line/flow.

Running warm up/down 23:00 [2] 4.0 km (5:45 / km)
shoes: Inov8 oroc 280

Friday Jul 30, 2010 #

6 PM

Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Nike Pegasus

Not a bad steady run down to the Avon and back through Blaise.

Thursday Jul 29, 2010 #

6 PM

Running intervals 19:30 [5] 6.0 km (3:15 / km)
shoes: Nike Pegasus

4x ~1.5km loop in Blaise/Kings Weston with a few decent hills. Had to dig deep to keep the intervals getting faster: 5.00, 4.53, 4.48, 4.47. Felt quite strong - just got to keep those potatoes simmering.

C • Tatties 1

Running warm up/down 31:30 [2] 5.0 km (6:18 / km)
shoes: Inov-8 X-talon 212

Wednesday Jul 28, 2010 #

6 PM

Running 50:00 [2] 10.0 km (5:00 / km)
shoes: Inov-8 X-talon 212

Gentle run round Blaise with the birthday girl.

Tuesday Jul 27, 2010 #

7 PM

Running race (Bridge Inn 5km) 15:42 [5] 5.0 km (3:08 / km)
shoes: New Balance 769

Nice time to get a PB, and especially reassuring after my indifferent time only 10 days ago. I can now safely put that down to the difference between running early in the morning and running in the evening. New shoes might have helped too. Set off bloody fast (2.54/km) and it soon became just a race between me and the clock. The clock won as the lactate set in, but I had enough time in the bank to get comfortably sub-16. Still plenty of room for getting my 5km time down if I can ever be assed, but nice to know I'm running fine with not long til WOC. Km splits: 2.54, 3.05, 3.11, 3.16, 3.14.

C • Good work Matty! 7

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: New Balance 769

Monday Jul 26, 2010 #

Note
(rest day)

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