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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Sep 21, 2008:

activity # timemileskm+m
  Running4 4:01:12 23.97(10:04) 38.58(6:15) 570
  Other1 1:30:00
  Orienteering1 1:25:15 7.02(12:08) 11.3(7:33) 23012 /15c80%
  S and C2 1:02:00
  Total5 7:58:27 30.99 49.88 80012 /15c80%

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Sunday Sep 21, 2008 #

Orienteering race 50:15 [3] *** 7.3 km (6:53 / km) +230m 5:57 / km
spiked:12/15c shoes: walshes a

Swindale North JM5L
Winner: Elliot Malkin JM5L 48:30 Martin Dean course 3 45

Pleased with this result as I really didn't push at all jogging most of the course. Kept over-shooting and had to run back to the controls early on then slowed down and started to navigate properly. No major mistakes bar 15 as I dropped down too low, maybe 1-2mins dropped.

Could have probably beaten Elliot.

Orienteering warm up/down 35:00 [3] 4.0 km (8:45 / km)
shoes: walshes a

Jog up to the start then stretches. Then jog back to the car park and stretches then a loop around the field.

Thursday Sep 18, 2008 #

Running warm up/down 31:00 [2] 4.04 km (7:40 / km)
shoes: Asic's

Run to and from Watergate Park with lots of stretching. Ok, mainly a walk back.

Running hills 45:00 [5] 7.5 km (6:00 / km) +300m 5:00 / km
shoes: Asic's

Hill reps at Watergate park, did 15x1min covering approx 250m each time did 3 lots of 5 then had a 3min break in between. Thighs felt it on the last two. Took about 1:15 recovery on the way back down.

Wednesday Sep 17, 2008 #

Running warm up/down 10:00 [2] 1.28 km (7:49 / km)
shoes: Asic's

Run to Washingwell Farm and did some stretches. Lot of stretches post-run and a short jog around the block.

Running long 1:30:00 [3] 15.26 km (5:54 / km) +210m 5:31 / km
shoes: Asic's

Same run as last week but must have been runinning marginally faster as ended up having to do a little extra loop at the end.

Other 1:30:00 [1]

Games (Canoeing)

Learning the basics and messing about....Good fun

S and C 12:00 [1]

Tuesday Sep 16, 2008 #

Running warm up/down 20:00 [3] 1.5 km (13:20 / km)

Jog to and from gym, 5min cycle before and stretches afterwards

S and C 50:00 [5]

Did alot better with the circuits this week. Got the technique right for all the ab-things. Could barely do the plank after 15mins of circuits though.

Monday Sep 15, 2008 #

Running 45:12 [4] 9.0 km (5:01 / km) +60m 4:52 / km
shoes: Asic's

Run with "Me!", from school to town moor then round the edge and into Gosforth. Down to Gosforth Highstreet for a bit of a weave in and out of cars and people. Down to Bluehouse roundabout then back along the edge of townmoor across the middle and over the A167 footbridge. Then back upto school again.

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