Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Dec 15, 2013:

activity	#	time	miles		km		+m	load
Running	5	4:59:34	39.44	(7:36)	63.47	(4:43)	1096	251.9
S and C	3	2:37:00	1.68		2.7			53.6
Orienteering	1	1:03:01	6.15	(10:15)	9.9	(6:22)	265	60.0
Total	6	8:39:35	47.27		76.07		1361	365.5
[1-5]	6	7:09:35

2:31

0:00

» now

Sunday Dec 15, 2013 #

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov-8 X-talon 212 2013B

To the start with Willy and Cooper then jog back from the finish by myself and then a little loop with Willy whilst waiting for Cooper

Orienteering race 48:01 [5] 7.4 km (6:29 / km) +265m 5:30 / km
shoes: Inov-8 X-talon 212 2013B

Canklow O
Pretty pleased with the performance as I was only 45s or so behind Crickmore and less behind OJ. Lost the coin toss with Willy so set off first in the middle-distance style start we tried. And despite being a little sloppy in a few areas he didn't catch me so pleased about that. Was running a little scared though and the idea of him catching me pushed me on a bit on the uphills.

Saturday Dec 14, 2013 #

Running 26:06 [3] 5.71 km (4:34 / km) +70m 4:18 / km
shoes: Brooks Glycerin 11

Standard 30 loop but pushed on a little

Friday Dec 13, 2013 #

Note
(rest day)

Thursday Dec 12, 2013 #

Running 28:00 [3] 5.0 km (5:36 / km) +175m 4:46 / km
ahr:147 max:167 shoes: Brooks Glycerin 11

Down to Goodwin and up to the top of Shore Lane
Back from Somalia via Weston Park for 6*25s(35s) strides then home

Running tempo (Progression) 45:00 [5] 11.5 km (3:55 / km) +116m 3:44 / km
ahr:162 max:178 shoes: Brooks Glycerin 11

Wanted to go out and do 20L1-15L2-10L3 at rough heart rates which I worked out before I left. But my heart rate just wouldn't go high enough on the downhill sections despite running about as fast as I could so changed it just to pace. So aimed for:
20mins - 4:15 pace
15mins - 3:45 pace
10mins - 3:30 pace (3:33 pace actual)

Pretty pleased in the end, couldn't have ran much faster at the end

Wednesday Dec 11, 2013 #

Running long 2:01:53 [3] 25.1 km (4:51 / km) +475m 4:26 / km
shoes: Brooks Glycerin 11

Was feeling pretty good and had finished my essay earlier so decided to go out for a long'un. Up Porter across Ringinglow and down Long Line to Eccy Woods. On to Abbeydale and all the way in to town then a bit of an anticlockwise Dave Schorah special around the Ring Road. Up to Uni then along to Brocco Bank and home to get the time in.
Nice route actually with a long section downhill or flat for quite a section and good to get out and explore a different part of the city. Bit of a grind back up to Uni though, but don't know how I'd have made it any nicer.

S and C (Flexibility) 30:00 [0]

Tuesday Dec 10, 2013 #

Running warm up/down 14:00 [3] 2.5 km (5:36 / km) +70m 4:55 / km
shoes: Brooks Glycerin 11

Jog up to Xpool via Lydgate tagged on to the Athletics social run which seemed to be following me along after the session back home

Running 32:00 [4] 7.35 km (4:21 / km) +70m 4:09 / km
shoes: Brooks Glycerin 11

8*3mins up Sandygate to the Shiny Shef. Down Crimicar around the little loop and along Fulwood
0.74
0.74
0.83
0.89
0.84
0.74
0.89
0.79
Was aiming for 10 although was out late and up early last night so decided to not go quite so hard. Little disappointed by the distances although it did feel very uphill at times

S and C (Flexibility) 30:00 [0]

Monday Dec 9, 2013 #

Running 29:05 [3] 5.71 km (5:06 / km) +70m 4:48 / km
shoes: Brooks Glycerin 11

Standard monday morning with Owens and Willy who seemed determined to run in to everything

S and C 30:00 [0]

S and C (Drills) 25:00 [3] 2.7 km (9:16 / km)
shoes: Brooks Glycerin 11

Down to pre-circuits drills in Weston Park
Drills
Then run over to Goodwin

S and C (Circuits) 42:00 [3]
shoes: Brooks Glycerin 11

Standard

Running warm up/down 3:30 [3] 0.6 km (5:50 / km) +50m 4:07 / km
shoes: Brooks Glycerin 11

Jog home

« Earlier | Later »