Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	12	12:41:40	52.51	(14:30)	84.5	(9:01)	2425	236 /	274c	86%	684.5
	Fell running	5	6:43:28	31.48	(12:49)	50.66	(7:58)	2545				313.9
	Running	9	4:24:25	31.6	(8:22)	50.86	(5:12)	245				212.1
	S and C	10	3:41:00	5.47		8.8						130.0
	Total	29	27:30:33	121.06		194.82		5215	236 /	274c	86%	1340.5
	[1-5]	25	26:32:03
averages - sleep:8.5 rhr:47

3:24

0:00

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Saturday Apr 30, 2011 #

Fell running long 3:24:00 [2] 23.73 km (8:36 / km) +940m 7:11 / km
shoes: Inov-8 X-Talons

Long run in the lakes =D
Started at Pooley Bridge and ran up High Street to Arthur's Pike and Bonscale Pike then on to Loadpoat Hill and Wether Hill then cut down through the Deer Reserve (woops) and up to The Nab then along the ridge to Rest Dodd. Down the path to Boredale Hause via Angle Tarn then decided I'd try go up Helvelyn so down to Patterdale and up the Hole-In-The-Wall path then hit the wall (2hr50 ~ 20km) really bad near the top of Birkhouse Moor and couldn't go uphill anymore so decided just to head back down to the start of the HITW path.

http://www.mapmyrun.com/routes/view/33042128/?open...

Was feeling amazing though two hours in like better than I ever have done on one of these mad runs

Note

Then had to stagger back towards Pooley Bridge as far as I could, made it to Howtown and had to get picked up, couldn't string sentences together.....Think I may have gone too far :P

Thursday Apr 28, 2011 #

Running 30:00 [3] 6.0 km (5:00 / km)
ahr:148 shoes: Asic's GT-2150

Out from Harriers up the Derwent Walk to the viaduct
Back down through the park from the bridge for a little bit then felt shit so stopped and had a long walk back :(

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
ahr:130 shoes: Asic's GT-2150

Slow and steady round the track loosening the legs waiting for everyone to turn up

Running tempo (Threshold) 10:06 [4] 3.02 km (3:21 / km)
ahr:178 shoes: Asic's GT-2150

Two five minute threshold efforts tried to get the same distance and effort on both was a little bit slower

Running 10:00 [3] 1.0 km (10:00 / km)
shoes: Asic's GT-2150

Did some strides and jogging about waiting for the other guys to come back round between theshold efforts

Wednesday Apr 27, 2011 #

12 PM

Running warm up/down 11:00 [2] 2.2 km (5:00 / km)
ahr:130 shoes: Asic's GT-2150

Did 3 laps jogged warm-up to loosen up after last night

2 and a bit laps warm-down

S and C 34:00 [3] 3.0 km (11:20 / km)
ahr:120 shoes: Asic's GT-2150

Lots and lots of drills on a 30m stretch of track

Running (Strides) 3:40 [4] 0.8 km (4:35 / km)
ahr:142 shoes: Asic's GT-2150

2 laps jogging the bends striding the straights focusing on good posture and style

Running race 2:30 [5] 0.8 km (3:07 / km)
ahr:171 shoes: Asic's GT-2150

Tried an 800m after the drills
Knew I wasn't going to do such a great time after last night so tried for equal splits but got 73s-77s so set off too fast, didn't have the extra gear I usually have and my hamstring started aching a lot at 600m

Tuesday Apr 26, 2011 #

Fell running race 37:28 [5] 8.0 km (4:41 / km) +260m 4:02 / km
ahr:179 shoes: Inov-8 X-Talons

Carlton Challenge 6th
Tried a punter start and held on through about 3.5km which was a bit funny, then on the gradual uphill my calves were aching and dropped to 4th. Then dropped to 8th on the steepest part of the course but managed to get a place back on the last descent but jarred my glute a bit

http://www.eskvalleyfellclub.org/results/fell/nehr...

Fell running warm up/down 17:00 [3] 1.0 km (17:00 / km)
ahr:120 shoes: Inov-8 X-Talons

Not much before hand as got there late
Jog around a bit afterwards

Sunday Apr 24, 2011 #

Orienteering race 1:11:55 [5] *** 9.0 km (7:59 / km) +515m 6:13 / km
spiked:17/25c shoes: Innov8's

JK Classic
Was going pretty good through till 8 then messed up the loop a bit misses on 8,9,10 costing about 2mins all together. Then was fine till a small miss on 16 where the crossing point wasn't marked 15secs, then just had an appauling finish took a bad route to 17, dropped too low to 18, thought I'd gone far enough to 20 but ended up at 22 then set off and got confused, missed 24, dropped my map after 25 then picked it up and saw the description for 16 and got confused

Lost probably about 6-8mins overall....Not a good weekend all in all, the times I got I would have been pleased with last year.
Don't know where my navigation went this weekend everything was going good till the middles and the last few weeks have been pretty bad :(

C • ohwell 1

Orienteering warm up/down 20:00 [3] 1.0 km (20:00 / km)
shoes: Innov8's

Saturday Apr 23, 2011 #

Orienteering race 53:31 [5] *** 5.7 km (9:23 / km)
spiked:22/26c shoes: Inov-8 X-Talons

JK middle
Wanted to do well on this after yesterday
Struggled to read the map, set off slowly and spiked the first three, had a slight miss on 4. Then misplaced myself and headed towards 6 then just couldn't find it. Was fine after that till 10 when i did the same thing and lost another 4mins. Winsplits reckons I lost 10mins :( which would have put me 5th.

Disspointed again :(

Orienteering warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: Inov-8 X-Talons

Friday Apr 22, 2011 #

Event: JK 2011

Orienteering race 16:49 [5] *** 2.4 km (7:00 / km) +60m 6:14 / km
ahr:183 spiked:18/28c shoes: Inov-8 X-Talons

Very very sloppy the whole way through really, struggled with the fine detail and was probably running too quick. Got caught a minute by Pete Bray coming through spectator then stuck with him but took a pretty bad route round the lake, was coming back to him though...Not pleased with the result.

Just kept missing controls by 10-20seconds :(

Orienteering warm up/down 25:00 [3] 1.5 km (16:40 / km)
shoes: Inov-8 X-Talons

Wednesday Apr 20, 2011 #

11 AM

Running 35:49 [3] 6.8 km (5:16 / km) +70m 5:01 / km
ahr:146 shoes: Asic's GT-2150

Steady jog out around the lake to wake my legs up felt comforatble all the way round but my heart rate seemed a little high.
Did 4 shortish strides alongside the lake
Down the usual loop then extended it a little after the strides followed Washingwell out to Front Street then jogged it in

Tuesday Apr 19, 2011 #

Note
(rest day)

Monday Apr 18, 2011 #

Note
(rest day)

Rest week before the JK

Sunday Apr 17, 2011 #

11 AM

Orienteering race 55:43 [5] *** 8.2 km (6:48 / km) +410m 5:26 / km
spiked:18/20c shoes: Inov-8 X-Talons

Graythwaite Brown
Set off in front of the EUOC lot but managed to stay ahead of them for quite a bit, was navigation well and running well again. Was trusting my bearing more today when I was running which iswhat I've been working on the past few days lost time on the longer legs taking maverick route choices. Should have been closer to 53mins I reckon, which is about right close enough to Duncan Archer.

Orienteering warm up/down 9:00 [3] 1.0 km (9:00 / km)
shoes: Inov-8 X-Talons

Jog to the start with Aiden then a few drills then just got bored so started
Minimal warm-down

Saturday Apr 16, 2011 #

10 AM

Orienteering 1:14:00 [4] 9.5 km (7:47 / km) +250m 6:53 / km
ahr:156 shoes: X-talons 2

Cumulative times and distances from the excercises

Did:
Line course 0.8km 6:20 HR 156
Probably one of the best line courses I've done as I managed to move confidently through terrain and know I was on the line
Long legs 1.6km 15:30 HR 156
Navigation to the circle was fine but then was always on the wrong side of the feature got really annoying but still promising
Long legs 1.6km 9:20 HR 165
Felt a lot more confident in this one and navigating to the flag this time a lot better
Control Pick (windows) 11:15 1.6km HR155
Was going alright but need to trust my bearings more stopped too early on one then ended up follwing a train but my bearings and distance judgement were pretty solid
Long legs and Line 20:30 2.5km HR 164
Did the 2nd line course and was strong on it again, really pleased with them today. Then straight in to the long legs spiked every one of them and was especially pleased with the last long one which I got bang on and didn't get distracted by others
Control Pick 11:15 1.7km HR 176
Did a head to head against Rob Kelly (who had already ran it so did it in reverse), was good managed to put all the practice together and ran strongly dropped about 10secs. Rob beat me back by 2secs though so little bit gutted, was tired on the hills

Orienteering warm up/down 40:00 [3] 3.0 km (13:20 / km)

All together throughout the day

Would have liked to do another session later in the day but never got round to it and thought it would probably be better to rest up before tomorrow

Friday Apr 15, 2011 #

10 AM

Orienteering (Technique) 35:18 [4] *** 4.5 km (7:51 / km) +160m 6:40 / km
ahr:160 spiked:14/14c shoes: Falcons A

Harrop Tarn
Did my mums course from the Lakes 5 days, was really good and really enjoyed it but the hills were hard work. The mist was down on the moor so navigation was tough but managed it fine, worked on the bearings again. Although realised now that I a bad route to no.8 so probably lost about 60secs. The forest was good too and a lot more runnable than I was expecting was a bit hesitant on no.11, good training all in all though :D

Orienteering warm up/down 15:00 [3] 1.4 km (10:43 / km) +200m 6:15 / km
ahr:160 shoes: Falcons A

Walked jog to the start which was well steep
Jog down from the finish

1 PM

Note
(rest day)

Took the afternoon off, went to Cockermouth and then to see a film was nice :D

Thursday Apr 14, 2011 #

10 AM

Fell running warm up/down 40:00 [4] 5.1 km (7:51 / km) +440m 5:29 / km
ahr:160 shoes: X-talons 2

Through Ambeside then up Wansfell with Tessa
Back through Ambleside to the car

Orienteering (Technique) 24:00 [3] 2.9 km (8:17 / km) +40m 7:45 / km
ahr:150 spiked:4/5c shoes: X-talons 2

Did a downhill course on Wansfell with Tessa followed her for half of it then took over....mucked up the 2nd one pretty bad didn't follow the slope round far enough lost about 2mins, the rest were fine

Orienteering 17:00 [2] *** 1.5 km (11:20 / km) +60m 9:27 / km
ahr:138 spiked:5/6c shoes: X-talons 2

Split up when we got back in to Skelghyll Woods and lost my motivation a bit felt pretty tired so just trotted round trying to pick out features and use bearings...worked well

5 PM

Running intervals (Threshold) 30:00 [5] 5.8 km (5:10 / km)
ahr:140 shoes: Inov-8 X-Talons

Did 10min threshold along the side of Thirlmere. (2.75km)
Then 30/30 Foxdahls on the way back

Felt surprisingly easy after feeling tired this morning

Wednesday Apr 13, 2011 #

9 AM

Fell running 57:00 [3] 6.93 km (8:14 / km) +435m 6:16 / km
shoes: X-talons 2

Another steady jog in crappy weather up Low Fell and Fellbarrow again all in terrain. Wanted to do a high level run but drove south instead

6 PM

Orienteering race (Technique) 40:07 [4] 4.9 km (8:11 / km) +220m 6:41 / km
ahr:172 spiked:20/22c shoes: X-talons 2

Eggerslack evening event
Tried to treat it as a Middle Race so tried to push on but it didn't come to me at first as I couldn't get in to the scale (1:7500) so slowed it down to focus on the navigation which worked a lot better.
Lost about 60-90secs overshot no.3 and stopped too early on no.17 where I didn't havea close enough attackpoint to the control which was a bit vague

Orienteering warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: X-talons 2

Jog and drills before hand
Short jog afterwards

Tuesday Apr 12, 2011 #

Note

Going over to the lakes later hopefully, cold a bit better today but going to take it easy over there all the same. Splits browser said i lost about 6mins on sunday but it was probably closer to 5mins

C • Lakes 3

8 PM

Fell running 48:00 [3] 5.9 km (8:08 / km) +470m 5:49 / km
shoes: X-talons 2

Steady jog up Longlands Fell and Brae Fell to stretch my legs. Was all in terrain so was good fun, and was going to do more but it wasn't worth it as it was going too cold and dark.

Monday Apr 11, 2011 #

Note
(sick) (rest day)

Cold back with vengeance after the weekend :(

Sunday Apr 10, 2011 #

11 AM

Orienteering race 41:16 [5] *** 6.2 km (6:39 / km) +195m 5:45 / km
spiked:19/22c shoes: X-talons 2

British Elite Middle Champs
Don't really know what happened, I just never seemed to have it in my legs and took it too hard from the start lossing two minutes a peice on both #2 and #3 getting caught by James at #2 and Poo Boy at #3 then it kind of goes blurry I don't really know what I did as such followed Poo Boy and James till #11 then me and James were running together changed the lead till #15 where I know what I did. Took the straight route over the top to #16 and James got ahead of me then was fine but really tired towards the end.
Was probably dehydrated or something should have listened to Bazza et all yesterday

Orienteering warm up/down 30:00 [3] 1.5 km (20:00 / km)
shoes: X-talons 2

Jog and a few drills with Treb before
Jog and stretch with Alice afterwards

Saturday Apr 9, 2011 #

Event: British Sprint and Middle Champs

11 AM

Orienteering race 16:33 [5] *** 2.6 km (6:22 / km) +80m 5:31 / km
ahr:187 spiked:28/29c shoes: Inov-8 X-Talons

British Elite Sprint Champs Heat A
Absolutley loved it set off at the same time as Poo Boy and Chegwin and through the first loop we were just constantly crossing over, then Poo Boy ran away from us by the second half and me and Chegwin were crossing over a bit really cool.
Had a good race aswell was running really well and the navigation just seemed to flow with it made one mistake where I climbed up a level when I should have stayed low lost about 20seconds but it didn't matter...I ended up in the A final!!!! :D:D:D:D:D

Orienteering warm up/down 40:00 [3] 2.5 km (16:00 / km)
shoes: Inov-8 X-Talons

Jog to the start with Bazil and Benham then Drills
Jog around the field afterwards with Malliday and Alice

2 PM

Orienteering race 17:05 [5] *** 2.5 km (6:50 / km) +80m 5:53 / km
ahr:182 spiked:23/25c shoes: Inov-8 X-Talons

British Elite Sprint Champs A Final
Really surprised to be here and didn't really expect anything as I knew all of the guys in it with me were significantly quicker than me so treat it as experience. Didn't enjoy it as much as the heat, lost quite a bit of time I think but would have only probably ended up 16th at best, I'm still really pleased with 17th though :D
Ended up on the wrong side of a building on #11 and just couldn't find #19 hidden in the bushes and quite hesitant on couple of the more difficult route choice legs

Orienteering warm up/down 35:00 [3] 2.0 km (17:30 / km)
shoes: Inov-8 X-Talons

Warm-up with Poo Boy and Yvette and a few drills with Jenny Johnson
Warm-down with the big boys, j-ro, ralph, kris, oli and nails

C • Big boys 2

Friday Apr 8, 2011 #

Note
slept:7.5 (rest day)

Bad nights sleep again...catching up on work before the holidays :D

7 PM

Running (Easy) 20:00 [2] 3.62 km (5:31 / km) +20m 5:23 / km
ahr:134 shoes: Asic's GT-2150

Jog out from my aunt's in Thame when I got there to stretch my legs after the journey. Really hot on the way out, just about right on the way back

S and C 10:00 [3] 0.5 km (20:00 / km)
ahr:122 shoes: Asic's GT-2150

Same session as yesterday, nice and relaxed though before tomorrow. Did 4*strides again to get my legs moving though

Thursday Apr 7, 2011 #

5 PM

Running warm up/down 13:30 [3] 2.68 km (5:02 / km) +70m 4:27 / km
ahr:143 shoes: Asic's GT-2150

Jog down to Endcliffe
Jog back home afterwards

Running 21:00 [3] 3.68 km (5:42 / km)
ahr:133 shoes: Asic's GT-2150

Really gentle jog up Porter Valley and back before the weekend

S and C 14:00 [3] 1.0 km (14:00 / km)
ahr:155 shoes: Asic's GT-2150

A few drills led by Elle
Then 4*80m strides

Really good to get out and have a nice gentle session

10 PM

S and C (Flexibility) 16:30 [0]

Standard

Wednesday Apr 6, 2011 #

Note
rhr:45 slept:10.0 (rest day)

Slept a lot better...sacked off morning lectures as I felt worn-out last night.
Still not doing much, going to get out for a run tomorrow.

12 PM

S and C (Flexibility) 20:00 [0]

3 PM

S and C (Flexibility) 47:00 [3]

Stretches
Glute Excercise
Ankle and Achilles Excercises
Tennis Balls Massage - Painful!

Tuesday Apr 5, 2011 #

Note
rhr:52 slept:7.5

Again didn't sleep well, probably this time due to a midday nap. Heart rate is very high as I was coughing a lot. Will take it easy today

8 AM

S and C (Flexibility) 12:00 [0]

Usual

1 PM

Running 7:50 [4] 2.2 km (3:34 / km)
ahr:158 shoes: Asic GT-2130

Left my postlab at home so jogged back then ran back in to uni so I could get some lunch down there

Monday Apr 4, 2011 #

Note
slept:8.0

Really bad nights sleep drank way too much water beforehand

6 PM

Running warm up/down 24:00 [3] 4.5 km (5:20 / km) +50m 5:03 / km
ahr:144 shoes: Asic's GT-2150

Out to Bole Hill Park had to push it a little bit as I was running a little late
Gentle back to Ranmoor was nice and all downhill :D

S and C 52:30 [3] 4.0 km (13:08 / km)
ahr:118 shoes: Inov-8 X-Talons

Good session out in Bole Hill Park was a bit harder than normal as it was on grass then did a sort of pursuit thing *4 then finished with uphill sprints *6.

Sunday Apr 3, 2011 #

Note
rhr:44 slept:9.5

Not feeling too bad but cold a little chesty this morning but going to not over do it and try get back healthy before next week.

S and C (Flexibility) 10:00 [0]

First weekend day off for ages enjoyed it

Saturday Apr 2, 2011 #

Event: Nottingham Uni Sprint Races

Note

Feeling a lot better today, going to go to the Nottingham sprints but take it easy as it's only training for next week

10 AM

Running 30:00 [2] 5.76 km (5:12 / km) +20m 5:07 / km
(sick) shoes: Asic's GT-2150

Didn't realise quite how far the station was from the uni and then didn't really know where to go when I got there

S and C warm up/down 5:00 [3] 0.3 km (16:40 / km)
(sick) shoes: Asic's GT-2150

A few drills with Schorah before the races to loosen up a bit after the jog

Orienteering race 12:07 [5] *** 2.3 km (5:16 / km) +35m 4:54 / km
spiked:16/17c (sick) shoes: Asic's GT-2150

Nottingham Sprints Course A
Aimed to take it steady and focus on the navigation but just kind of set off at my normal race pace and it didn't feel too bad. Was clean though the whole course but took the open gate through to no.9 so should be disqualified I guess. Still pleased as my running and navigation were fine

Orienteering race 16:57 [5] *** 2.8 km (6:03 / km) +65m 5:25 / km
spiked:16/18c (sick) shoes: Asic's GT-2150

Nottingham Uni Sprints Course B
Again probably ran it a bit too hard, had Ralph one minute behind me and Kris two, held Ralph off till about halfway. One slight mistake where I hesitated on no.6 where the map was a little unclear and another where I headed down towards no.18 and realised it was an uncrossable hedge so had to back track a little

Orienteering race 15:19 [5] *** 2.6 km (5:53 / km) +55m 5:20 / km
spiked:16/17c (sick) shoes: Asic's GT-2150

Nottingham Uni Sprint Course C
Noticed the uncrossable open gate this time so ran round to two. Was fine early on but a little slow, Ash was chasing down one minute on me and gaining then managed to get away from him and was clean. Slight hesistation on no.7 though stopping early then realised lost probably about 10secs?

Running warm up/down 5:00 [1] 1.0 km (5:00 / km) +15m 4:39 / km
shoes: Asic's GT-2150

Short lop with Ash afterwards

Friday Apr 1, 2011 #

Note
(sick) (rest day)

Getting better probably won't do anything this weekend as next weekend is more important

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