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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Mar 30, 2013:

activity # timemileskm+m
  Orienteering2 1:21:44 9.07(9:01) 14.6(5:36) 395
  Running3 1:11:36 9.72(7:22) 15.64(4:35) 90
  S and C1 25:00
  Total5 2:58:20 18.79 30.24 485
  [1-5]4 2:33:20

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Saturday Mar 30, 2013 #

Note

Breakfast
Alpen and Yoghurt
1 marmalade on toast

Lunch
Apple
Banana

Tea
Chicken pasta with vegetables

Snack
Packet of crisps
Vegetable Couscous
Sausage roll

Other
Cup of tea

Trying to eat up a bit before tomorrow

Orienteering warm up/down 30:00 [3] 4.5 km (6:40 / km) +70m 6:11 / km
shoes: Inov-8 X-talons 212 2013

Jogging around beforehand up to the start
Jog around the field afterwards with Squirtoise

Orienteering race 36:19 [5] 6.5 km (5:35 / km) +310m 4:31 / km
shoes: Inov-8 X-talons 212 2013

JK Middle 17% a bit disappointing but Ralph was flying
Pretty good run but missed about 30s on 4 and 9 and about 45s on 18 where I came down a bit to the right of the control and took a while to work it out. Midfield for tomorrow

Friday Mar 29, 2013 #

Event: JK 2013
 

Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Inov-8 X-talons 212 2013

Chose the Inov-8's as I wasn't sure what the ground would be like. Jogging around and a few strides
Jog afterwards with Romauldas

Orienteering race 15:25 [5] 3.6 km (4:17 / km) +15m 4:12 / km
shoes: Inov-8 X-talons 212 2013

JK Sprint (15.7%)
Pretty solid run but with a few mistakes should have been sub-15 I think but a few errors leaving controls then doubling back on myself on the right route.
Not running quick enough it seems

Note

Breakfast
Alpen with yoghurt
2 toast

Lunch
Ham sandwich
Corn Beef sandwich
Apple
Banana
Doughnut

Tea
Lasagna and chips

Snacks
Toast

Other

Thursday Mar 28, 2013 #

Note

Breakfast
Alpen with Yoghurt
Orange juice

Lunch
2 poached eggs on toast

Tea
Noodles and sauce

Snack
Mixed fruit
2 Cheese on toast
2 Go ahead bars

Other
2 Pints in the evening

Wednesday Mar 27, 2013 #

Note

Breakfast
Alpen with Yoghurt
Coffee

Lunch
Fish and bread

Tea
5 slices of toast
Icecream

Snack
Handful of Fudge
2 go ahead bars

Other
2*Coffee
1 Orange juice


S and C (Flexibility) 25:00 [0]

Loosening off

Tuesday Mar 26, 2013 #

Note

Thinking of starting doing a food log as I end up bingeing a lot at times

Breakfast
Alpen and Yoghurt
Coffee

Lunch
Large quiche
Coffee

Tea
Sausage and vegetable pasta
Strawberry Ice-cream
2*Orange juice

Snacks
Handful of tomatos
Handful of sweets
3 Crumpet

Running tempo 23:54 [4] 5.6 km (4:16 / km) +40m 4:07 / km
shoes: Saucony Ride 5

Easy jog around Whickham with a few efforts thrown in to spin the legs to mid-threshold.
2mins 0.60km
1min 0.35km
30s 0.20km

and 5*25s strides also.

Felt a lot better than yesterday but had DOMS from it weirdly enough :S Upward curve!

Monday Mar 25, 2013 #

Running 27:42 [3] 6.54 km (4:14 / km) +50m 4:05 / km
shoes: Saucony Ride 5

Convinced myself to go out and it is/was obvious I've been fighting a cold. Legs, chest and head didn't really feel good so I'm not overly looking forward to Sunday. Hopefully I'll be able to shake it off a bit by the end of the week. Despite feeling pretty crap I know I'm fit as my legs were happy to turn over at the speed and I wasn't thinking about pushing on at all.

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