Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nails

In the 7 days ending Apr 21, 2008:

activity	#	time	miles		km		+m
Running	7	6:20:00	44.21	(8:36)	71.15	(5:20)	300
Orienteering	3	2:45:00	19.57	(8:26)	31.5	(5:14)	700
Track	1	8:00	1.86	(4:17)	3.0	(2:40)
Total	7	9:13:00	65.65	(8:25)	105.65	(5:14)	1000

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Monday Apr 21, 2008 #

Running 20:00 [2] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008pair 2

Into work

C • felicitaciones en selección 10

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)

From work to meet Mr Middleditch then warm up and slow warm down jog.

Running 25:00 [4] 6.0 km (4:10 / km) +100m 3:51 / km
shoes: Asics Gel Kayano 14_2008

Trunce

Sunday Apr 20, 2008 #

Event: British Relays

Orienteering race 40:00 [5] ***** 7.0 km (5:43 / km) +150m 5:10 / km
shoes: Jalas Black

British Relays. Culbin. Run was steady but Dan Marston caught me about 30 seconds, when I made a couple of small misses in the green. Felt sorry for OJ going out when we handed over.

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Jalas Black

warming up and down

Saturday Apr 19, 2008 #

Event: British Long Champs

Orienteering race 1:25:00 [5] ***** 17.0 km (5:00 / km) +350m 4:32 / km
shoes: Jalas Black

Culbin British Long Champs. 5th. Sweet sand dunes and great map. What an unforgiving course. Generally just hammering it in a straight line. Little route choice -but then i was doing nothing but going in a straight line. Pleased with the run but frustratingly close to 3rd place, which would have put the cat lashing around in a well stocked pigeon loft. We'll wait and find out whats happening with the results (which may be 10-15 seconds out for some people) that might put me up a place (or alternatively down!)...

C • Results 1

Running 25:00 [1] 5.0 km (5:00 / km)
shoes: Asics Gel Kayano 14_2008pair 2

Jogging about to start and back and warm down with the mc.

Friday Apr 18, 2008 #

Running 20:00 [2] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008

Gentle into work. Half day today...

Running 20:00 [2] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008pair 2

home

Thursday Apr 17, 2008 #

Running 20:00 [2] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008pair 2

La neige. La neige. Tres bien. Le soleil = le slush. N'est pas bien.

C • Kim said she hadn't heard f... 4

Running tempo 35:00 [4] 7.25 km (4:50 / km) +125m 4:27 / km
shoes: Asics Gel Kayano 14_2008pair 2

Fastish run home via hanging water -i had to stop mid way though as i got a nose bleed. It was all to do with the giddy altitude. I bet I get another nose bleed on saturday -probably about half an hour after I start!

Wednesday Apr 16, 2008 #

Running 20:00 [3] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008

Into work

Running 20:00 [3] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008

Run home. Saw Dave Nolan chatting/walking (+4) near broomhill. Tot:16 points.

Orienteering 40:00 [4] * 7.5 km (5:20 / km) +200m 4:42 / km
shoes: Asics Gel Kayano 14_2008

Hmm didn't really get anything out of running at Tankersley tonight. I had no flow as I was just looking at the next control and putting the map away until i got there. Forgot any shoes apart from flats so was slip sliding about in the mud as well...

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Gel Kayano 14_2008

Collecting controls in freezing temperatures...

Tuesday Apr 15, 2008 #

Running 20:00 [2] 3.6 km (5:33 / km)
shoes: Asics Gel Kayano 14_2008pair 2

Ah much more cooled off and my calfo and hammy felt better this morning

Track 8:00 [4] 3.0 km (2:40 / km)
shoes: Asics Gel Kayano 14_2008pair 2

6 x 500m in about 87-90 seconds with 2 min rest. After my stiff sore legs from last week, i took it pretty easy and tried not to push to hard. Tucked in behind camel and cedric and did 6 not 8 reps. Still far too short for me, my legs just get stiff straight away. Quite an absence of all these people that have been encoraging me to turn up to track.... tsk tsk.

Running 1:15:00 [2] 14.2 km (5:17 / km) +75m 5:09 / km
shoes: Asics Gel Kayano 14_2008pair 2

Run to the track. Drills. Jogging between reps. And gentle one home with craney via his flat, mostly discussing what we though of Mr Mike 'the track' Sprot being AWOL tonight. I think we used various words like pussy, poofta and gay. ;o) We also discussed how you can write really rude stuff on here and get away with it by putting a winking smiley.

C • 1

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