Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m		load
Running	20	16:08:14	115.96	(8:21)	186.62	(5:11)	1256		800.6
S and C	14	10:10:55	12.04		19.37				261.8
Fell running	2	8:04:04	36.97	(13:06)	59.5	(8:08)	3560		472.9
Orienteering	5	4:31:10	24.26	(11:11)	39.05	(6:57)	655	23c	254.0
Total	28	38:54:23	189.23		304.54		5471	23c	1789.3
[1-5]	26	33:53:23

6:18

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Tuesday Sep 30, 2014 #

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

Running warm up/down 28:13 [3] 5.51 km (5:07 / km) +35m 4:58 / km
shoes: Innov8 F-Lite 2014

From the stadium down to the quayside again.
Back slowly via the swingbridge

Running intervals 38:17 [5] 6.9 km (5:33 / km)
shoes: Innov8 F-Lite 2014

8*~800m (just over) along the quayside 2 tight bend in off ~2mins recovery
Felt thoroughly rubbish beforehand and considered not going but got there and set off. Never felt good but led every rep, there was a boat which stank of fish halfway along which was particularly unpleasant.
Times:
2:19 (stopped short as was unsure where to end)
2:28
2:33
2:33
2:31
2:36
2:35
2:31

Averaging: 2:31

Pleased with that as I was feeling crap before utterly knackered after the last rep. But got it done again

Monday Sep 29, 2014 #

Running warm up/down 30:00 [3] 6.7 km (4:29 / km)
shoes: Innov8 F-Lite 2014

10mins on the track before
10mins between
10mins afterwards

S and C (Drills) 43:00 [3] 3.0 km (14:20 / km)

Same old same old on the astro at the track

S and C 24:10 [4] 2.52 km (9:35 / km)

Oregon Circuits
Feeling a bit tired after drills but got it done :)

Sunday Sep 28, 2014 #

Event: NATO Double Sprint, Redburn & Chirton Dene

S and C 30:00 [0]

Orienteering warm up/down 15:00 [3] 2.3 km (6:31 / km)
shoes: Innov8 F-Lite 2014

Jog around before and after on stiff legs

Orienteering race 14:28 [5] 2.5 km (5:47 / km)
shoes: Innov8 F-Lite 2014

Prologue
Felt decent, orienteered pretty well although lost a bit of time on a few controls should have been sub 14 I think. Decent little area. About 1min clear

Orienteering 13:08 [5] 2.6 km (5:03 / km)
shoes: Innov8 F-Lite 2014

Chasing Start
Started last and was able to hunt people down and managed to run way from them. Orienteered better although still lost a bit of time here and there maybe high-12s was possible

Saturday Sep 27, 2014 #

Orienteering warm up/down 6:00 [3] 1.25 km (4:48 / km)
shoes: Innov8 F-Lite 2014

Easy jog up the road beforehand nothing afterwards as was talking to Aidan R

Orienteering 13:48 [5] 2.5 km (5:31 / km)
23c shoes: Innov8 F-Lite 2014

CLOK Autumn Short Race Series Race 1 Locke Park
Nice little run out easy area but 1:2000 scale meant I ended up being ahead of myself a few times and having to slow down. So could have been about 5-10s quicker maybe? Very high competition as only sneaked a 4min win
Calf a little tight

Fell running tempo 1:38:42 [4] 20.0 km (4:56 / km) +850m 4:04 / km
shoes: Inov-8 X-talon 212 2013B

Went for a lap of the Gisborough Moors Fell Race Route but only turned it in to a tempo after the first uphill was over as I wanted to see how close I could get to my P.B (1:39:40) as well as being pissed off which a bunch of bellends telling me I couldn't run down a public footpath as they were shooting on it so just went anyway. Then just kept running really not pushing too hard but not taking it easy. Would be interesting to see how I'd do in the race now

Fell running warm up/down 6:30 [3] 1.0 km (6:30 / km) +10m 6:11 / km
shoes: Inov-8 X-talon 212 2013B

Easy pootle afterwards so my calves didn't seize up too bad on the way home

Friday Sep 26, 2014 #

Note
(rest day)

Feeling tired and in need of a day off

Thursday Sep 25, 2014 #

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

Running warm up/down 23:08 [3] 4.32 km (5:21 / km) +30m 5:11 / km
shoes: Innov8 F-Lite 2014

From the stadium down to the quayside
Back afterwards feeling tired

Running 48:00 [5] 9.35 km (5:08 / km) +65m 4:58 / km
shoes: Innov8 F-Lite 2014

Harriers 5*1mile around the Pitcher and Piano with a fair climb on each rep
Same session as the first time I went along where I averaged 5:46 (5:50, 5:52, 5:53, 5:32).
Tonight I did:
5:36
5:41
5:34
5:32

Then did the last one fairly easy in 6:16

So that's 5:36 average which I'm pleased with the improvement

Wednesday Sep 24, 2014 #

Running 1:30:00 [3] 14.5 km (6:12 / km) +220m 5:46 / km
shoes: Inov-8 X-talon 212 2013B

Easy headtorch with Scott up to Sunniside then up over the hill to the railway station down to Causey then up Bobgins burn and on to the mast after a little faff. Down through the fields with a diversion to avoid a herd of cows then down Fellside road and through some woods and home

Tuesday Sep 23, 2014 #

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

Running warm up/down 18:55 [3] 3.6 km (5:15 / km) +15m 5:09 / km
shoes: Innov8 F-Lite 2014

Around the back of the stadium and in to some industrial estate or other.
Jogged the last effort then back

Running 30:00 [5] 6.05 km (4:58 / km) +30m 4:50 / km
shoes: Innov8 F-Lite 2014

Session ended up being 9*1km off 2mins despite being told it was 5*1km? But didn't want to do more than 6. 3 downhill and 3 uphill.
Downhill: 3:03, 3:05, 3:06
Uphill : 2:26. 3:25, 3:16

Pleased with that was at the front for most. Jim Mann turned up so had a natter with him for a bit

Monday Sep 22, 2014 #

Running 22:00 [3] 4.46 km (4:56 / km) +40m 4:43 / km
shoes: Innov8 F-Lite 2014

Broom lane then Whaggs lane down to the park before.
Across Front street then through the graveyard and back via the lake districts. Bit of a nip in the air this morning winters a coming!

S and C (Drills) 40:00 [4] 2.75 km (14:33 / km)

Barefoot on the football pitches again. Morning dew made it quite cold so not sure how long I'll be able to keep doing this but got to see a nice sun rise over the low clouds

Running 26:00 [3] 4.8 km (5:25 / km)
shoes: Innov8 F-Lite 2014

Bit of a slow warm-up, took a while to get moving after being sat in introduction lectures all afternoon.
Bit speedier and felt easier afterwards

S and C (Circuits) 24:15 [5] 2.65 km (9:09 / km)

Oregon circuits again on the in-field astro. Quite a bit faster than last time although it was dry

Sunday Sep 21, 2014 #

Event: YHOA Superleague

Orienteering warm up/down 10:00 [3] 1.2 km (8:20 / km) +20m 7:42 / km
shoes: Innov8 Xtalon 212 2014

To the start and around a bit
Afterwards meh

Orienteering race 1:20:45 [5] 9.0 km (8:58 / km) +185m 8:08 / km
shoes: Innov8 Xtalon 212 2014

Claro events at Lindley Moor
Can't say I'll hurry back as it was a bit EBOR-esque in terms of terrain. Started well although no.9 was wrong so spent 12mins looking for it and caught up Ben who spent 16mins looking for it. Map was wrong it turned out. After that just scrappy running a bit too fast to map read in that terrain then took a very bad straight route up to the mast and Ben got away then made mre sloppy mistakes and turned my ankle so I think once you take out the two affected legs was two mins down on Ben.

C • What that suppose to mean?! 9

Saturday Sep 20, 2014 #

Running warm up/down 35:00 [3] 5.25 km (6:40 / km) +20m 6:33 / km
shoes: Innov8 F-Lite 2014

Easy miles or so before hand then some dynamic stretch things.
Longer lope afterwards with Paul and then Kev

Running race 21:43 [5] 6.4 km (3:24 / km) +10m 3:22 / km
shoes: Innov8 F-Lite 2014

Northern 6-Stage Road Relays for Gateshead
Set off a little behind Paul and worked hard but wasn't going to catch him so aimed to close a little or atleast hold the time gap. Wasn't too far behind him in the end I don't think although may have been slightly slower annoyingly. Really enjoyed it though and a good day out with Gateshead. Nice to see quite a few friendly faces out and about too. 5km in 16:58 which I think is a p.b. (just for Kris) by a mighty 1sec. Want to do more stuff like this

Friday Sep 19, 2014 #

Running 30:15 [3] 6.3 km (4:48 / km) +85m 4:30 / km
shoes: Innov8 F-Lite 2014

Easy from my grandparents along the railway track to a farm then down a mountainbike path and back along the road. Had to get out to release some stress although my place at Newcastle Uni confirmed after a hell of a lot of panicking and getting in touch with different people!

Thursday Sep 18, 2014 #

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Brooks Glycerin 11 #2

Couple of laps before with some loosening off of ankles and hips then a few strides. Feeling a little tired.
Couple of laps afterwards

S and C (Circuits) 26:15 [4] 2.75 km (9:33 / km)
shoes: Brooks Glycerin 11 #2

Oregon Circuits felt hard work. 2 times through, 30s on with ~100m between.

Leg Clam
High Knee
Crunches
Bridge
Burpees
Squat thrust
Push Ups
Side Plank
Glute Squeeze
Sit Ups
Side Plank
Squats
1 leg squats
Walking Lunges
Russian Twists

Running 52:12 [3] 11.22 km (4:39 / km) +60m 4:32 / km
shoes: Innov8 F-Lite 2014

From the stadium down to the quayside and along the same route as last Thursday keeping it easy after last weekend/before this weekend. Through in 8*25sec strides and felt decent but legs didn't want to turn over at a much faster pace than I was moving in the main

Wednesday Sep 17, 2014 #

Running 31:13 [3] 6.4 km (4:53 / km) +60m 4:40 / km
shoes: Innov8 F-Lite 2014

Round Sunniside keeping it easy on the lung legs not too bad although felt a bit empty going up inclines

Tuesday Sep 16, 2014 #

Note
(rest day)

Taking it easy. However a bit of a yomp on Allendale common looking at drainage gullies with work

Monday Sep 15, 2014 #

S and C 30:00 [0]

Sore and hungry today

Sunday Sep 14, 2014 #

Fell running 6:18:52 [5] 38.5 km (9:50 / km) +2700m 7:17 / km
shoes: Innov8 Xtalon 212 2014

Lakeland Mountain Trial Classic....Never again!
First two hours were absolutely great then the wheels completely fell off and was reduced to having to keep stopping to sit down going to the last control as my legs were so painful. Want to stay away from the ultra-long stuff for a bit I think (bar the OMM) as I think I'm pushing myself too hard. For my efforts and perseverance I managed to get in to the team prize b edging out Nicky Spinks hahaha (Thanks Rhesus and John Hunt) so won back my entry fee for doing pretty naff. Reckon a decent time would have been 5:40 if it hadn't completely ground to a halt

Saturday Sep 13, 2014 #

S and C 31:00 [0]

Running 13:10 [3] 2.75 km (4:47 / km) +20m 4:37 / km
shoes: Innov8 F-Lite 2014

To the park and back

Running 14:00 [3] 2.85 km (4:55 / km)

Barefoot in the park a couple of laps then 6 accelerations

Friday Sep 12, 2014 #

Running 39:00 [3] 8.0 km (4:53 / km) +50m 4:44 / km
shoes: Innov8 F-Lite 2014

Around Sunniside then down the railway line and along the top of Watergate then home with 6*25s strides on the grass en route

Thursday Sep 11, 2014 #

Running tempo 18:27 [4] 5.2 km (3:33 / km) +14m 3:30 / km
shoes: Innov8 F-Lite 2014

Another easy run tonight before the race this weekend (XC relay and my mountain trial) but the group decided to pick it up and ended up doing a 3/4s 5km effort cruising the first 2.5 and picking it up in the last km (17:53). Along the quayside to a random point which they all seemed to know then turned around and ran back. Ran with Paul and messed around with him to keep it relaxed. Started surging a bit in the last km till he didn't come with me. Think I may have missed a trick to properly push it and run a good time as it seems I was running quite well.

Running 32:30 [3] 6.03 km (5:23 / km) +30m 5:16 / km
shoes: Innov8 F-Lite 2014

From the stadium across the Millenium to the Copthorne and then bac a imilar but different way.

5km - Splits

Wednesday Sep 10, 2014 #

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

Enforced rest day due to a blood pressure monitor

Tuesday Sep 9, 2014 #

Running warm up/down 21:00 [3] 4.15 km (5:04 / km) +20m 4:56 / km
shoes: Innov8 F-Lite 2014

From the stadium up to Heworth metro.
Back from the metro afterwards

Running tempo 32:22 [4] 7.2 km (4:30 / km) +30m 4:24 / km
shoes: Innov8 F-Lite 2014

Someone suggested picking the pace up despite it being intended as an easy run and then just went with Paul had to keep stopping as was unsure of the direction. Did a 5km fairly strongly (18:30), 5mins off then 1mile (5:15) and 3mins recovery.
Feeling a bit tired on the 5km but pleased to get this in hopefully will feel good this weekend

Note

Joined Gateshead properly now :D

Monday Sep 8, 2014 #

Running warm up/down 22:00 [3] 4.35 km (5:03 / km) +40m 4:50 / km
shoes: Innov8 F-Lite 2014

Around the park and to the football pitch then down across front street and home via the Lakes

S and C (Drills) 42:00 [3] 2.9 km (14:29 / km)

Same as last week in the park barefoot a bit chillier

S and C (Circuits) 40:00 [3] 0.5 km (1:20:00 / km)

Sunday Sep 7, 2014 #

Orienteering race 35:43 [5] 5.1 km (7:00 / km) +285m 5:28 / km
shoes: Innov8 Xtalon 212 2014

M21 7th (10th on course 1)
Bit of a meh race large parts good again but could have been quite a lot quicker. It seems quite a few people are in the same situation. Map-reading was good in the main bar 12 and fitness was pleasing as I've been knackered in the middle in the past few year and felt good today

Orienteering 25:00 [3] 3.0 km (8:20 / km) +50m 7:42 / km
shoes: Innov8 Xtalon 212 2014

Before to the start via a detour to get Iain a lift due to his ankle and then some loosening up at the start.
Jog around afterwards with Will and Bray splitsing

Saturday Sep 6, 2014 #

Event: British Sprint Champs (UKOL)/(PROLOGUE)

Orienteering race 14:39 [5] 2.5 km (5:52 / km) +50m 5:20 / km
shoes: X-talon 190s 2

Heat 1.1 (Heat of death)
/pretty pleased with my run and gutted to miss out on qualifying for the A final by so little. A few little errors but nothing major which was pleasing. Maybe could have ran a little faster at times too but don't think I could have been comfortable in. Also pleased Rhodri didn't catch me

Orienteering race 12:39 [5] 2.6 km (4:52 / km) +45m 4:29 / km
shoes: Innov8 F-Lite 2014

B Final
Wasn't really up for this beforehand but got quite motivated in the box. Had a race with Alex Carcas around the first bit and then a little sloppy but caught sight of Ben my minute man just after the road crossing and slowly reeled him in although once I got within striking distance I turned off from navigating and made more mistakes. I reckon I could have gone sub-12 maybe on a clean day as I was running well

Orienteering warm up/down 30:00 [3] 4.5 km (6:40 / km) +20m 6:31 / km
shoes: X-talon 190s 2

Bit and bobs in between

Friday Sep 5, 2014 #

Running 32:44 [2] 5.71 km (5:44 / km) +117m 5:12 / km
shoes: Innov8 F-Lite 2014

Back in Sheffield for the day so went for a run with Tom when he'd finally arrived. Up to BHP and down to the stables then up through the allotments and down the back roads to the Grindstone. Going dark

Thursday Sep 4, 2014 #

Running 39:20 [2] 7.22 km (5:27 / km) +50m 5:16 / km
shoes: Innov8 F-Lite 2014

Up Felling bypass to Pelaw then back around to Heworth then back to the stadium. May have been roped in to do the Northern 6 stage relays? Got to get my memberships sorted then I guess.

Wednesday Sep 3, 2014 #

S and C 30:00 [0]

Running 1:00:00 [2] 10.5 km (5:43 / km) +150m 5:20 / km
shoes: Brooks Glycerin 11 #2

Easy jog to start relaxing towards the weekend. Reading old sprint maps to try get my head back in to reading urban maps on the run. 6*25s strides and then 10mins further jogging

Tuesday Sep 2, 2014 #

S and C 30:00 [0]

Running warm up/down 36:30 [3] 6.4 km (5:42 / km) +30m 5:34 / km
shoes: Innov8 F-Lite 2014

Gateshead Harriers
Jogged from the stadium down to the Quayside and through the city games site. Very busy as the Great North Run was being set up.
Slow jog back with Paul and Mo

Running intervals 32:30 [5] 5.1 km (6:22 / km)
shoes: Innov8 F-Lite 2014

6*800m along the Quayside West from the bridges. Again took it steady to begin with and tried to keep it strong throughout. Clawed Paul back in which ruffled him a bit a few times. Times:
2:38
2:36
2:33
2:35
2:35
2:33
Pleased starting to feel good again about running

Monday Sep 1, 2014 #

S and C 30:00 [0]

S and C (Circuits) 40:00 [3]

Running warm up/down 24:45 [3] 4.9 km (5:03 / km) +35m 4:53 / km
shoes: Innov8 F-Lite 2014

Around the park before then home via the lake district

S and C (Drills) 30:15 [3] 2.3 km (13:09 / km)

In the park....lush evening :) Usual sort of stuff to what we did with Rach (or as much as I could remember anyway), did it barefoot which felt really nice and included some hill bounds. Probably going to be a bit sore in the morning

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