Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 30 days ending Nov 30, 2011:

activity	#	time	miles		km		+m				load
Orienteering	11	10:32:25	47.53	(13:18)	76.49	(8:16)	1482	18 /	42c	42%	532.2
Running	10	8:03:57	50.84	(9:31)	81.82	(5:55)	1708				393.4
S and C	7	4:35:07	4.59		7.38		5				209.8
Fell running	1	1:01:23	7.72	(7:57)	12.42	(4:57)	224				59.4
Total	23	24:12:52	110.67		178.11		3419	18 /	42c	42%	1194.8
[1-5]	22	23:52:52

3:51

0:00

» now

Wednesday Nov 30, 2011 #

Running long 1:23:00 [2] 11.5 km (7:13 / km) +400m 6:09 / km
shoes: Asics GT-2160

Easy with Soph
All the way along Fulwood then up Brookland across Lodge Moor and down Lodge Lane, along the bottom of Rivelin up to Stannington. Then down to the bottom of Heroes and back up to Crookes

Tuesday Nov 29, 2011 #

6 PM

Running warm up/down 15:00 [3] 2.8 km (5:21 / km) +33m 5:04 / km
shoes: Asics GT-2160

Down to Endcliffe Park
Attempted a run back then decided against it so just ran to the end of the park

S and C 7:30 [3] 1.0 km (7:30 / km)
shoes: Inov-8 X-Talons

Few drills led by Weener

Running intervals 20:00 [5] 4.6 km (4:21 / km) +36m 4:11 / km
shoes: Inov-8 X-Talons

Pyramid session down at Endcliffe park struggled for grip the whole time and didn't have any push, was running hard but felt like I was only cruising and couldn't step it up for some reason. Reckon it may be the weekend catching up with me a bit but was also quite sore from Drills and Circuits yesterday, was obviously doing them right.

Did
1(60),2(60),3(90),4(90),5
Then called it a day without going back down

Monday Nov 28, 2011 #

7 AM

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

Loosening off after the weekend

5 PM

Running warm up/down 14:00 [3] 2.3 km (6:05 / km) +69m 5:18 / km
shoes: Asics GT-2160

Down to Circuits
From Circuits to Drills
Back home from Drills

All with an annoying backpack of Drills kit :/

S and C (Circuits) 50:00 [4]
shoes: Asics GT-2160

ShUOC Circuits, found it really hard at the start but then got in to a bit more. Hard work couldn't really sit up by the end but felt good

S and C 50:00 [3] 2.4 km (20:50 / km)
shoes: Asics GT-2160

Standard Schorah led sesh pretty good group out

Sunday Nov 27, 2011 #

9 AM

Orienteering warm up/down 32:00 [3] 3.2 km (10:00 / km) +75m 8:57 / km
shoes: X-talons 2

From the far car park to the other end of Graythwaite
Back via some controls to make sure they were collected in and picked up a few myself in the light green bit

Was nice but ankle a tad sore and feeling pretty dead on my feet

10 AM

Orienteering 1:20:00 [3] 6.0 km (13:20 / km) +208m 11:22 / km
shoes: X-talons 2

General shadowing throughout the day lots of stop-start stuff and debriefing afterwards fun again

Managed to be fine the whole weekend then sprained my ankle a bit in the last 5minutes of training :/

Saturday Nov 26, 2011 #

8 AM

Orienteering warm up/down (Controlling) 1:15:00 [3] 5.0 km (15:00 / km) +109m 13:32 / km
shoes: X-talons 2

Lakeside
Controlling Holme Fell in ridiculously strong winds, took me ages to do as I couldn't untangle the control codes in the wind. Got blown off my feet at one stage and saw one kite I'd just put out come flying back past me. The wood was a lot nicer. Finished just in time with the squads turning up as I was jogging back down from putting the start out

9 AM

Orienteering 1:00:00 [3] 6.5 km (9:14 / km) +167m 8:11 / km
shoes: X-talons 2

General shadowing and chasing throughout the morning was really good fun and enjoyed being able to feeli like I could orienteer and watching the 14-16 year olds make all the same mistake I used to. Legs were pretty good, didn't seem to tire much in the morning

12 PM

Orienteering warm up/down 12:00 [3] 2.0 km (6:00 / km) +30m 5:35 / km
shoes: X-talons 2

Jog up to the start for the Great Tower area
Jog back down afterwards

Orienteering 50:00 [3] 5.0 km (10:00 / km) +104m 9:03 / km
shoes: X-talons 2

General shadowing on Great Tower in the rain was feeling alright but then tired quite dramatically at 2:30ish. Then got very cold standing around in wet kit for half an hour. Was really good again

6 PM

Orienteering warm up/down 22:00 [3] 2.5 km (8:48 / km) +20m 8:28 / km
shoes: X-talons 2

Bit of jogging around to loosen up at the Youth hostel beforehand
Collecting controls in afterwards

Orienteering race 12:30 [4] 1.5 km (8:20 / km) +25m 7:42 / km
shoes: X-talons 2

Bit of a cruise around the night sprint relay, got sent out in the lead (~15secs) then got caught up and followed till I hit the wood and pulled out about a 1minute by the time I'd finished.

Really really good fun, need to do more!!

Friday Nov 25, 2011 #

Note

LAKESIDE XD

Thursday Nov 24, 2011 #

Running warm up/down 25:00 [3] 3.7 km (6:45 / km) +54m 6:18 / km
shoes: Asics GT-2160

Down to and back from Endcliffe

S and C 15:00 [3] 1.09 km (13:46 / km) +5m 13:27 / km
shoes: Asics GT-2160

Running 13:00 [3] 1.52 km (8:33 / km) +37m 7:37 / km
shoes: Inov-8 X-Talons

To the hill from the park and back, ankle/shin slightly sore in these shoes compared to the road flats
Back to the car from the same point

Running hills 27:37 [5] 5.1 km (5:25 / km) +165m 4:40 / km
shoes: Inov-8 X-Talons

2 laps of:
1 long hill (~2:20mins)
2 med hill (~1:10mins)
2 short hill (~36sec)

Felt really hard to breathe during and really light headed and sick afterwards. Ankle/shin didn't hurt though which is good

Wednesday Nov 23, 2011 #

Running 57:00 [3] 9.0 km (6:20 / km) +160m 5:49 / km
shoes: Inov-8 X-Talons

Out along top path with Soph then across the golf course down sandygate and back to the stables. Quite nice ankle/shin felt a lot better slightly twingey but no after effects it seems

Saturday Nov 19, 2011 #

Orienteering race 40:00 [4] 5.0 km (8:00 / km) +64m 7:31 / km
shoes: Inov-8 X-Talons

Spook relays, very tired from the night before so my navigatoin especially on the first loop was horrendously bad but got it together a bit on the 2nd and 3rd loops
Ankle/shin very sore but loosened up a bit after starting each time

Thursday Nov 17, 2011 #

Running 21:00 [3] 4.0 km (5:15 / km) +25m 5:05 / km
shoes: Asics GT-2160

Out to Abbeydale to pick up social tops for thw weekend. Was hoping to get a bike out but the tyres were flat, shin ached away the whole time really not sure what it is, I'll ask Elle later. Had to walk back with a big box

Running 27:00 [3] 4.4 km (6:08 / km)
shoes: Asics GT-2160

Down to Endcliffe and back with Tom and Treb
Bit slower than usual

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics GT-2160

Bit of a jog around the session then gave up not feeling it today with my niggly shin, then felt sleepy at the top of the hill

Wednesday Nov 16, 2011 #

Orienteering race 28:45 [4] 6.25 km (4:36 / km) +71m 4:21 / km
shoes: Inov-8 X-Talons

ShUOC vs SYO night league 2
Fairly good but lost a minute on 5 where I just couldn't find a way in. Was about 1:30 down on Ralph and Kris

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talons

Down to Weston Park sore shin which eased after a bit
No warm down as my shin was hurting

Tuesday Nov 15, 2011 #

Note

Not as ill anymore but now the outside of my shin is hurting need to stretch more methinks?

C • cure 2

Monday Nov 14, 2011 #

Note
(sick)

Ill again, i think its flu again :/

Sunday Nov 13, 2011 #

Fell running race 51:23 [5] 11.42 km (4:30 / km) +224m 4:06 / km
shoes: X-talons 2

Leg it round Lathkill
1st John Rocke
2nd Hector Haines
7th Treb
Little bit dissapointed to finish 13th was top 10 for the majority then died coming up the last hill but pretty sure its as well as I could have done as I ran myself into the ground, selpt for 2hours post race not feeling great.

Going to give myself an easy block in the next couple of weeks so I don't end up ill from Spook weekend

Fell running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: X-talons 2

Jog beforehand not feeling overly great
Nothing after, dead

Saturday Nov 12, 2011 #

Orienteering tempo (Technique) 53:26 [4] 8.37 km (6:23 / km) +134m 5:55 / km
shoes: X-talons 2

Thurstaston Common Black
Turned up late as we oversept so got the map and ran around the course anyway, was really stressed though through the first few controls so quite a few mistakes and one control just wasn't there anymore? Generally quite sloppy was too intent on just running as fast as I could so a bit dissapointed.

Friday Nov 11, 2011 #

Note
(rest day)

Wedding and afterparty, no time for a jog

Thursday Nov 10, 2011 #

Running warm up/down 25:20 [3] 4.4 km (5:45 / km) +94m 5:12 / km
ahr:150 shoes: Inov-8 X-Talons

Down to Endcliffe Park
Back up from Endcliffe park with Tom and Jro

Running intervals (Threshold) 20:00 [5] 5.3 km (3:46 / km) +50m 3:36 / km
ahr:180 shoes: Inov-8 X-Talons

2*10mins in Endcliffe Park on the grass got 2.66km and 2.64km so quite consistent

Running 10:00 [4] 1.97 km (5:05 / km)
ahr:164 shoes: Inov-8 X-Talons

15sec turn-arounds

S and C 11:37 [3] 0.82 km (14:10 / km)
ahr:116 shoes: Inov-8 X-Talons

Few warm-up drills

Wednesday Nov 9, 2011 #

S and C 20:00 [1]

Stretching to try not to hobble as much today

Running 45:00 [3] 7.43 km (6:03 / km) +294m 5:03 / km
shoes: Inov-8 X-Talons

Down into Rivelin with Treb, Kris and Tom but then cut off their run as my hamstrings are still done broked, felt very slow and sedate which was quite nice but infuriating at the same time. Saw the nail I stood on the other night and feel quite lucky as it could have done more damage

Tuesday Nov 8, 2011 #

Orienteering (Technique) 1:00:00 [4] *** 8.15 km (7:22 / km) +140m 6:47 / km
22c shoes: Inov-8 X-Talons

Training with Crickmore did trains and routechoice, both pretty fucked by the end of it

Orienteering warm up/down 35:00 [3] 6.0 km (5:50 / km) +50m 5:36 / km
shoes: Inov-8 X-Talons

Jog down to Hillsborough to get the bus and then up to the start
Very slow through the forest tracks afterwards and quite cold. The first circuits session for a year and new drills have made my muscles very sore so was hobbling around Hillsborough

Monday Nov 7, 2011 #

S and C 47:00 [4]
shoes: Asics GT-2160

First circuits for about a year enjoyed it, but need to go more often asI waspretty woeful on someof the stuff

S and C 54:00 [3] 2.07 km (26:05 / km)
shoes: Asics GT-2160

Drills session lead by Hemborough, some new stuff which was hard to do lacking coordination at times but it was good being coached it again

Running 15:00 [3] 2.5 km (6:00 / km) +72m 5:15 / km
shoes: Asics GT-2160

To circuits
Between circuits and drills
Homefrom drills

Sunday Nov 6, 2011 #

Orienteering race 46:44 [5] *** 7.72 km (6:03 / km) +250m 5:13 / km
spiked:18/20c shoes: X-talons 2

SYO Ramsley Moor Brown 7.2km
Attempted some head-to-head with Crickmore, but he decided to run away from me to number one so was by myself for the majority of the course. Was quite clean but back to normal sloppiness in the circle. Lost about 2/3mins overall on no.16 and no.18, no.16 decided to go up the wrong valley then had to wade through waist deep bracken to get back in to the right valley. No.18 just dropped too much height and ended up on the wrong side of the marsh but saw Crickmore who had made a similar mistake to me but worse losing 3mins, so climbed back up the hill again.

C • up the wrong valley at 16 2

Orienteering warm up/down 15:00 [2] 2.3 km (6:31 / km) +35m 6:04 / km
shoes: X-talons 2

Jog about a bit before
Then a bit of a loop with crickmore afterwards to make sure Soph, Yas and Alex were ok

Friday Nov 4, 2011 #

Running 56:00 [3] 9.8 km (5:43 / km) +219m 5:08 / km
shoes: Asics GT-2160

Run in Rivelin with the boys
Managed to stand on a nail though so now I've got a hole in my brand new shoe :(

C • nails 2

Wednesday Nov 2, 2011 #

Note

Walk with my mum up Blencathra felt shit, like knackered and stuff

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