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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Sep 14, 2008:

activity # timemileskm+m
  Running4 3:35:30 21.42 34.47 625
  S and C3 1:26:00
  Orienteering1 1:16:45 4.71 7.57 27011 /15c73%
  Total5 6:18:15 26.13 42.04 89511 /15c73%

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Sunday Sep 14, 2008 #

Event: Ilkley Moor
 

Orienteering race 56:45 [5] **** 7.57 km (7:30 / km) +270m 6:22 / km
spiked:11/15c shoes: walshes a

Interland selection race Ilkley Moor JM5L

Winner: Hodgo 53:16

Had a really good run felt really strong and navigated cleanly bar two mistakes about half-way round which lost me 5mins so bit gutted as would have beaten peter for the 1st time ever. Set off strongly and managed to keep the pace up all the way round.

Orienteering warm up/down 20:00 [3]
shoes: walshes a

Jog up to the start with Lewis and stretches once there. Afterwards a jog back up to the start with Rob did stretches and tried to stretch my stride out a bit on the downhill.

S and C 20:00 [1]

Thursday Sep 11, 2008 #

Running warm up/down 22:00 [2] 3.38 km (6:31 / km)
shoes: Asic's

Down to the lake for start of hill reps then back from the top of the woods afterwards.

Running hills 31:00 [5] 6.54 km (4:44 / km) +350m 3:44 / km
shoes: Asic's

(1) 5 x 2mins covering 440m and 30m climb
(2) 10 x 80m in 25s, 25s, 23s, 23s, 22s, 24s, 25s, 22s, 23s, 18s
Had a recovery of about 2-3mins on (1) and about 1min on (2) did a 0.5k jog between the two sets. Left Hamstring feeling a bit sore.

Wednesday Sep 10, 2008 #

Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: Asic's

Running long 1:30:00 [3] 14.62 km (6:09 / km) +210m 5:45 / km
shoes: Asic's

From Washingwells down to Watergate park did a 3km loop round there and then back up the slope a bit then down to the bridge, and onto the Tanfield Railway Line all the way to the other side of Sunniside and up to and back down from the radio mast at the top of Marley Hill. Through the housing estate and back into Whickham through to Broadway and Whaggs Lane then along the top of the park.

S and C 16:00 [1]

Tuesday Sep 9, 2008 #

S and C 50:00 [4]

Didn't feel particulrly bad after but my arms have seized up a bit. Was pathetic at crunches and all similar things...need to improve.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

Run down to the gym then stretch off. Post training stretch then jog back home

Monday Sep 8, 2008 #

Running 10:00 [3]
shoes: Walshes 2

Run to town moor from school

Running 42:30 [3] 7.03 km (6:03 / km) +65m 5:47 / km
shoes: Walshes 2

Run around town moor with David Smyth then back to school via a small bit of Nuns moor we kept to the paths very little and it was very wet underfoot.

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