Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m				load
Orienteering	7	7:32:10	27.59		44.4		980	65 /	91c	71%	422.7
Running	5	4:02:10	22.23		35.78						201.4
Cycling	3	2:31:53	37.95	(4:00)	61.07	(2:29)	680				148.6
Fell running	1	2:01:53	8.89	(13:42)	14.31	(8:31)	3700				109.7
Other	1	45:00									36.0
Total	17	16:53:06	96.66		155.56		5360	65 /	91c	71%	918.4

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Tuesday Apr 29, 2008 #

Running intervals 45:00 [4]
shoes: Asic's

Intervals with the gym felt pretty gud but didnt want to push to hard because of the weekend

Running warm up/down 10:00 [3]
shoes: Asic's

Run to the gym and to the start of the intervals and back after the last interval and back home again.

Sunday Apr 27, 2008 #

Orienteering race 1:18:16 [5] **** 7.0 km (11:11 / km) +375m 8:49 / km
spiked:9/15c shoes: Walshes 2

Bigland JM5L 3rd

Really poor again messed up lots on controls 2,4,6,8,11 and 13

Orienteering warm up/down 5:00 [3]
shoes: Walshes 2

Just a run to the start and some stretches and I was too lazy to do anything afterwards haha

Saturday Apr 26, 2008 #

Cycling tempo 32:33 [4] 13.15 km (2:29 / km)

Shortened route over the back of Sunniside and then back through all the estates and round Whickham

Wednesday Apr 23, 2008 #

Other 45:00 [3]

Dodgeball in Games at school fun

Tuesday Apr 22, 2008 #

Running warm up/down 11:40 [3] 2.76 km (4:14 / km)
shoes: Asic's

Down to the gym then run along to the bend in Washingwell lane.
Then after run back to the gym from the end of Washingwell lane.

Running intervals 24:15 [5] 4.95 mi (4:54 / mi)
shoes: Asic's

Two 8minute intervals to start and finish the session with three 45second intervals with the last 10-15seconds uphill and three 20second intervals on the flat. With 45second breaks in between all
2.10km first 8minute interval then 1.65km on 2nd but tired and started up over a quite large hill
0.25km every 45second interval
0.15km every 15second interval

Monday Apr 21, 2008 #

Fell running long 2:01:53 [4] ** 14.31 km (8:31 / km) +3700m 3:43 / km
shoes: Walshes 2

Run around the Coledale Horseshoe:
Causey Pike, Scar Crags, Sail, Eel Crags and Grisedale Pike

Felt really fit but walked most of the uphills but fast because I didn't want to do to much after the British. Tried to run flat out on the downhill section which was really good fun especially down Eel Crags but tired on the way down Grisedale Pike all in all really good.

Sunday Apr 20, 2008 #

Orienteering race 40:02 [5] ***** 4.5 km (8:54 / km) +85m 8:08 / km
spiked:8/13c shoes: Walshes 2

Culbin M18 relay 7th

Had anothre shocker lost about 8minutes again. Set off too quickly and messed about on number 1 for ages and the green bit at the far end just confused me I was heading in the right direction just stopped to short and lost a lot of time.

Saturday Apr 19, 2008 #

Event: British Long Champs

Orienteering race 58:58 [5] ***** 7.1 km (8:18 / km) +110m 7:42 / km
spiked:14/19c shoes: Walshes 2

Culbin M16A 6th

Dissapointed yet again as I had a bit of a shocker lost around 8:30minutes which would have moved me up a lot of places. However everyone else on my course seemed to have a shocker too so ended up not doing that badly.

Tuesday Apr 15, 2008 #

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Asic's

Jog from Gym back home then down to Washingwell lane and down to the lake. Felt a bit tired so did a couple of stretches.

Jog from lake up the right valley and across the field back into the estate and back home.

Running intervals 18:50 [5] 4.4 km (4:17 / km)
shoes: Asic's

Intervals round the lake by myself, found it good but hard on the last one.
1.10km in 4:09, 4:09, 4:00 and 4:02 with rests of 60s, 50s then 40s and after 3minutes just to cool down.

Maybe a bit too hard with the British at the end of the week but a good test for my ankle and it held up well.

Sunday Apr 13, 2008 #

Orienteering 1:07:26 [3] **** 6.6 km (10:13 / km) +260m 8:32 / km
spiked:16/20c (injured) shoes: Walshes 2

Hampsfell JM5L 9=

Ran the first bit, felt good at the start but with my ankle feeling a bit 'loose' took it easy over all the limestone pavement. Ended up just walking round really.

Orienteering warm up/down 15:00 [3]
shoes: Walshes 2

Run along the flat bit to the start and started the hill but then thought "no".

Saturday Apr 12, 2008 #

Orienteering 2:00:00 [4] **** 9.0 km (13:20 / km)
spiked:18/24c (injured) shoes: Walshes 2

BOF Training day in Black Beck

Quite nice grotty in places though, twisted my ankle a bit on on of the excercises so just rested it afterwards.

Thursday Apr 10, 2008 #

Running 54:50 [2] 5.41 km (10:08 / km)
shoes: Asic's

Felt absolutly terrible, legs felt really heavy from the bike ride must have overdone it a bit. Cut it off a lot shorter than I would have but it just werent working. Walked up the hill and a bit more after that.

Tuesday Apr 8, 2008 #

Cycling long 1:18:21 [5] 32.3 km (2:26 / km) +530m 2:15 / km

Hellishly hard, lots of hills and didn't to be much recovery after them before the next hill.

From Whickham up to Sunniside then the usual loop over the back, back to Sunniside and over past the radio mast to Burnopfield, continued up past there to Pontop Pike and Leadgate, from there down to Ebchester and back to Hamsterly Mill.

Sunday Apr 6, 2008 #

Event: British Sprint Championships

Orienteering 15:47 [5] * 2.8 km (5:38 / km)
shoes: Innov8's

Warwick Uni, 19th Heat M4 (B final)

Seeing that it was only my 3rd sprint race I was quite pleased with myself although I probably could have run a bit faster.

Orienteering 16:54 [5] * 3.0 km (5:38 / km)
shoes: Innov8's

Warwick Uni ,Dsq B Final

Bit gutted I hate emit now! It didn't register on the run-in so yet again I mis-punched the run-in, but to be honest I wouldn't have done very good anyway. I felt alright running round, no huge errors as such but probably lost around 30sec in unrelated matters haha.

Saturday Apr 5, 2008 #

Event: British Elite Middle Distance

Orienteering race 34:47 [5] **** 4.4 km (7:54 / km) +150m 6:45 / km
shoes: Walshes 2

Hopwas M16 3rd

Dissapointed as I felt I should have done better. 40 seconds down on Roger and 4 down on Alex. But was basically level with Roger at control 15 and took wrong route choice.

Thursday Apr 3, 2008 #

Running long 52:35 [3] 10.74 km (4:54 / km)
shoes: Asic's

I ran down to the gym to do intervals but they hadn't told me that the day anymore - so a bit gutted.
So decided to do a long-ish run instead. Went down to Swalwell and onto railway track upto Clockburn Lonnen up what I thought was a rather large hill but turns out to be quite easy. Up fellside road and off into a field, through to the next one which had a bull in which in hindsight wasn't too clever as i was wearing red. That footpath brought me out about 1/2 round my usual Sunniside route which I followed back round, wanted to do a lot more but thought I had better save myself for the weekend

Tuesday Apr 1, 2008 #

Cycling 40:59 [5] 15.62 km (2:37 / km) +150m 2:30 / km

The usual bike ride except off after Sunniside as it was too windy to control the bike in places! The front wheel was being taken out into the middle of the road.

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