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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Dec 28, 2008:

activity # timemileskm+m
  Running3 2:36:30 10.25 16.5 440
  Orienteering1 1:23:00 5.84 9.421 /32c65%
  Bike1 1:00:00
  S&C1 45:00
  Total6 5:44:30 16.09 25.9 44021 /32c65%

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Sunday Dec 28, 2008 #

Orienteering 1:08:00 [4] *** 9.4 km (7:14 / km)

EBOR event at Strensall Common - Brown, 8/28 people

was 12mins down on Ben Stevens (winner)
Don't think i had a particularly clean race, messed up the first 2 controls by going to the wrong bush both times, also had a bit of trouble with the start of the butterfly loop trying to find a pit in the bracken. Settled into it after that, managed to get away from the group i was with but then i got to another section (16-20) and i was far too hesitant. I got to the control circle area and then felt quite unsure with the marshes and open. 21 was my worst control, thought i had crossed both paths, but i hadn't and i didn't know which group of trees i was in and it took me far too long to reloctae ( long enough for everyone to cath me back up :( )!! Was alright again after that, got into a good flow and managed a clean enough last section.

I think i could have knoked off around 3mins from mistakes and another minute or two from hesitation and marsh faffing. i just couldn't run on the tussocks, i kept falling over whilst everyone else looked to be having no trouble!!

Pleased i managed to beat Steve Whitehead though and was only 5 and a half mins behind Tom Fellbaum so that's not bad. Think i needed much more acurate compass work and to look up a lot more for nicer routes through the marshes. Also i need to slow down in the wooded areas/shorter legs.

Paced myself well though, only struggled for the last 4 legs. I had no outstanding legs looking at the splits, was just consistent with average times (but the fastest run in obviously :) haha thanks josh!).

Orienteering warm up/down 15:00 [3]

Saturday Dec 27, 2008 #

S&C 45:00 [3]

Weights and core work

Friday Dec 26, 2008 #

Running 17:00 [5]

Pyramid Intervals : 1, 2, 3, 3, 2, 1 min with 1 min rest between each

Felt kind of slow, probably too many chocolates :)

Running warm up/down 15:00 [3]

Ran to the football fields and jogged back after, drills, stretches

Thursday Dec 25, 2008 #

(rest day)


Wednesday Dec 24, 2008 #

Bike 1:00:00 [1]

Went for a nice long bike ride out to Hillam, Birkin, Haddelsy & Gateforth with my dad. Was so pretty with all the fog rising out of the woods.

Also went for a woodland walk but i can't really count that as training!

Tuesday Dec 23, 2008 #

Running hills 59:30 [4] 9.5 km (6:16 / km) +440m 5:05 / km
shoes: Old trainers

Went to Brayton Barff for my main run of the week - wanted to try do a hilly run, so i basically tried to incorporate as many hills as i could take, but shorter longer inclines rather than just a massive vertical climb.

Also i tried to run it not at race pace but faster than i normally would like to do a training run. Found it hard going because of the hills, but i know that i have to get over my negative attitude towards them or i will never get to jwoc and perform well next year.

Found that actually it wasn't too bad, i could do them even if my legs hurt a lot towards the end, so josh was probably right about it being a mental thing. I guess with practice they will get easier.

Running warm up/down 15:00 [1]

Monday Dec 22, 2008 #

Running 40:00 [3] 7.0 km (5:43 / km)
shoes: Old trainers

Ran out the back of the village across the fields over to Gateforth, then back up via the hough (did a couple of loops). Just a steady run, the whole route was flooded or really muddy!

Running warm up/down 10:00 [1]

Not very good i'm afraid, did some stretches and a little jog but i was chilly and wanted some hot chocolate :)

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