Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Oct 31, 2008:

activity	#	time	miles		km		+m				load
Orienteering	6	12:23:00	36.79		59.2		1290	94 /	113c	83%	626.4
Fell running	3	7:44:22	30.25	(15:21)	48.68	(9:32)	3320				405.1
Running	9	7:01:00	46.91	(8:58)	75.5	(5:35)	1260				337.4
Other	4	6:00:00	5.66		9.11						225.5
S and C	4	2:40:00									133.0
Cycling	4	2:40:00	37.03	(4:19)	59.59	(2:41)					122.0
Total	20	38:28:22	156.63		252.08		5870	94 /	113c	83%	1849.4
[1-5]	20	38:18:22

5:31

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Wednesday Oct 29, 2008 #

Fell running long 4:00:00 [4] *** 19.0 km (12:38 / km) +1190m 9:37 / km
shoes: Walshes 2

Attempt at the Borrowdale fell run route with Lewis got up to Scaffell Pike but bad weather stopped us; it was snowing, foggy and absolutly freezing. We got an applause at the top for wearing shorts :)

http://explore.ordnancesurvey.co.uk/os_routes/show...

C • Borrowdale day 2

Tuesday Oct 28, 2008 #

Cycling 2:00:00 [3] 20.0 mi (6:00 / mi)
shoes: walshes a

Cycle ride to Rannerdale Knotts with Lewis. Good fun!!!!

Cycle ride back from Rannerdale Knotts via Kirkstile and mosser. Knackered!!!!

http://explore.ordnancesurvey.co.uk/os_routes/show...

Orienteering 1:40:00 [1] 7.0 km (14:17 / km)
shoes: walshes a

Round Rannerdale valley with Lewis planning his night event (Walked)

Monday Oct 27, 2008 #

Fell running long 2:08:00 [3] ** 16.0 km (8:00 / km) +1350m 5:38 / km
shoes: Walshes 2

Run with Lewis and Graham around the Coledale Horseshoe then stopped in at Whinlatter and walked down to Thornthwaite.....Cold! Saw the first snow of the year.

http://explore.ordnancesurvey.co.uk/os_routes/show...

Sunday Oct 26, 2008 #

Orienteering race 1:01:15 [5] *** 7.8 km (7:51 / km) +240m 6:48 / km
spiked:16/20c shoes: walshes a

Rishworth moor yhoa champs JM5L

m.p on no.18 pissed off.
felt strong and navigated well early o then seemed to run too far uphill on all the contouring legs.
would have won by 7mins

Wednesday Oct 22, 2008 #

Other 1:35:00 [2] 3.5 km (27:09 / km)

Canoeing

Up the river and back for bout a km and a half. Then messed about abit. Got the one star qualification for canoeing.

Was very draining as we were going against a strong wind for over an hour. Quite a bit of it we were stationary as the wind was so strong. Enjoyed the course though

Tuesday Oct 21, 2008 #

Running warm up/down 7:00 [2] 1.5 km (4:40 / km)
shoes: Asic's

Gently jog down to the gym then back up after

Cycling warm up/down 10:00 [3] 7.0 km (1:26 / km)
shoes: Asic's

S and C warm up/down 5:00 [1]

S and C 50:00 [4]
shoes: Asic's

Good session didn't push too hard just tried to do things good

Sunday Oct 19, 2008 #

Orienteering race 1:02:00 [4] *** 8.4 km (7:23 / km) +165m 6:43 / km
spiked:14/16c shoes: walshes a

Brown at Slaley

I won by 1min-ish over John Tullie
Pleased with my run as didn't make any big mistakes took a bad route to 4 then mis-read the map at 6. Generally good but didn't have the energy to run as fast as I would have liked.

Looking forward to my easy week

Saturday Oct 18, 2008 #

Orienteering 4:30:00 [3] *** 9.5 km (28:25 / km) +300m 24:33 / km
spiked:31/36c shoes: walshes a

YHOA training day at Storthes Hall

Good area enjoyed the courses:
Map Memory excercise with Alice didn't go too well forgot where I had to put the 2nd one. But got the ones she put out alright.
Raced round the control pick in opposite directions with Josh....He beat me but it was down to a contol being in the wrong place..and me being in the wrong place.
Then a 'Long' relay (2.7km-ish) which felt good on a big line went to number 1 then a group mistake to 2 let me and Josh 'escape' surprised at how far we managed to get away so quickly the he pulled away up the hill but went the wrong way and I was quite clean and fast after that.
Straight into a 'Middle' relay (1.9km-ish) felt well tired and just tried to get the navigation right which worked and I was 1st back by about 2-3mins i think?

C • 4hour 30mins 2

Orienteering warm up/down 12:00 [3] 1.3 km (9:14 / km)
shoes: walshes a

Was allowed to lead the warm-up so jogged about a bit then did running drills and dynamic and a few static upper body stretches

Orienteering race 49:49 [5] *** 5.4 km (9:14 / km) +60m 8:44 / km
spiked:7/10c shoes: walshes a

Night Race at Slaley
Winner: Patrick Smyth 45mins

Good fun, a new experience and a bit creepy at times navigated quite well but you went into a block of woodland with the only feature being the control that your looking for. Lost quite a lot of time therefore on nos.2 and 8 and a little on no.6. 2 the ride which it was on was indistinct. 8 again the ride ws indistinct at the boulder was tiny and 6 got put off a little by another.

Thursday Oct 16, 2008 #

Running warm up/down 12:00 [2] 2.03 km (5:55 / km) +30m 5:30 / km
shoes: Asic's

To the start of hill reps then stretches and after jog/walk back

Running hills 32:00 [5] 6.0 km (5:20 / km) +600m 3:33 / km
shoes: Asic's

Reps near Duckpool avenue.

10x30s (35secs recovery)
5 x 1min (1.10mins)
10x30s (35secs)

http://explore.ordnancesurvey.co.uk/os_routes/show...

Wednesday Oct 15, 2008 #

Running long 1:30:00 [4] 18.44 km (4:53 / km) +170m 4:40 / km
shoes: Asic's

Run back home after canoeing went "the wrong way" to Wylam with David and his mid-weight bag. Then back to Newburn and over the Tyne then through Ryton, Blaydon, Swalwell and Dunston up Whickham Bank along front street. Got to Spinks with 5mins to spare so did a little loop around the housing estate.

http://explore.ordnancesurvey.co.uk/os_routes/show...

C • sub 5minute ks!!! 2

Running warm up/down 12:00 [1] 1.0 km (12:00 / km)

Running drills beforehand then a sort of walk/jog with stretches after.

Other 1:30:00 [1] 3.0 km (30:00 / km)

Canoeing
Skills and a longer river trip

Tuesday Oct 14, 2008 #

S and C 50:00 [3]
shoes: Asic's

Pushed as hard as I ould in the circuits n not as hard in the boxing (as I had a crap partner) so feeling a bit drained but not abso knakered

Cycling warm up/down 15:00 [1] 8.9 km (1:41 / km)
shoes: Asic's

Low intensity

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Asic's

Run to and from gym

Monday Oct 13, 2008 #

Running 40:00 [3] * 6.5 km (6:09 / km) +30m 6:01 / km
shoes: Asic's

Slow jog to Gosforth and back over the town moor. Felt crap calves are knakered. 4 too tired had to walk a bit:(
http://explore.ordnancesurvey.co.uk/os_routes/show...

Running warm up/down 12:00 [1] 1.5 km (8:00 / km) +10m 7:45 / km
shoes: Asic's

More of a walk after didn't have the energy

Sunday Oct 12, 2008 #

Event: SOL 6

Fell running long 1:36:22 [4] 13.68 km (7:03 / km) +780m 5:29 / km
shoes: Walshes 2

From Hartsop up Gray Crag then Thornthwaite Crag. Round to HIgh Street and Kidsty Pike then back up Rampsgill Head and back down to Hartsop. Good, walked the uphills at the start as it was soaking grass which I didn't have a great amount of grip on.
http://explore.ordnancesurvey.co.uk/os_routes/show...

S and C 10:00 [0]

Calves again just to loosen them up abit for the week ahead

Saturday Oct 11, 2008 #

Running warm up/down 12:00 [2] 1.8 km (6:40 / km)
shoes: Asic's

Jog to washingwell Farm and stretched then after dynamic stretecehs then a nice jog home

Running 40:00 [2] 6.7 km (5:58 / km) +100m 5:33 / km
shoes: Asic's

Gentle jog around Watergate tried not to cover the same ground twice and succeeded took in every hill and did a bit of boulder running too.

http://explore.ordnancesurvey.co.uk/os_routes/show...

C • tomorrow 2

Wednesday Oct 8, 2008 #

Other 1:15:00 [1] 2.61 km (28:44 / km)

Did some mini race things was good more enjoyable than last week

Running long 1:30:00 [3] 16.46 km (5:28 / km) +220m 5:08 / km
shoes: Asic's

Run in and around Whickham was going to do usual but felt like a change.

http://explore.ordnancesurvey.co.uk/os_routes/show...

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Bit of a jog and stretch
Hams feel tight now

Tuesday Oct 7, 2008 #

S and C 45:00 [5]
shoes: Asic's

Really hard was the only guy so pushed as hard as I could coz didn't want to get beat by any of the women.
Good circuits, 30s: skipping, star jumps, crunches, step-ups
45s:skipping, chinnies, double crunches, squats
90s:skipping, ten of each of the above mentioned
Had to double box as I was with the group leader huge lactic acid build-up by the end:(

C • Only fella!! 3

Running warm up/down 5:00 [2] 1.75 km (2:51 / km)
shoes: Asic's

Just ran home today fromm the gym got dropped off as it was pissing it down.

Cycling warm up/down 15:00 [1] 11.5 km (1:18 / km)
shoes: Asic's

10mins before hand. 5mins after just to get my legs turning over had very little resistance on though

Monday Oct 6, 2008 #

Running 45:00 [3] 8.82 km (5:06 / km) +100m 4:50 / km
shoes: Asic's

Run with me! round the Denton loop again as we didn't have a map with us (we should really know Fenham better). West Road was a bit of a killer today really felt it at the top.
http://explore.ordnancesurvey.co.uk/os_routes/show...

Sunday Oct 5, 2008 #

Orienteering warm up/down 15:00 [3] 1.3 km (11:32 / km)
shoes: walshes a

Run to the start and a few stretches calves feeling a bit tight

Orienteering race 1:36:00 [4] *** 9.2 km (10:26 / km) +300m 8:58 / km
spiked:11/13c shoes: walshes a

Day 2 October Odesysy Bewick Moor M21L
Matt Speake 74mins

Too physical for me in places waist deep heather/ shoulder high bracken. Slightly hesitant through 1 and 2 then slowed down (even more) and spiked every control.

Matt ran past me towards 8 and kept in eye sight for a bit.
Enjoyment: 2 (nearly gave up at one point)

Good experience as a whole saw where I need to improve and what I need to aim to be like.

Saturday Oct 4, 2008 #

Orienteering race 1:09:56 [5] *** 9.3 km (7:31 / km) +225m 6:42 / km
spiked:15/18c shoes: walshes a

Day 1 October Odesysy (?) M21 Edges Green
Winner Matt Speake 53mins

Had a good run after an initially shakey start. Messed up 1,2 and 3 about 6mins overall. Set off 3mins ahead of Josh Beech and could see him most of the way round but didn't to rally make very much ground on me so quite pleased. James taylor beat me by 2mins though.

C • Congrats!! 3

Orienteering warm up/down 7:00 [3]
shoes: walshes a

A short jog around the car park in the pouring rain:( with josh

Wednesday Oct 1, 2008 #

Other 1:40:00 [1]

canoeing into a head wind hard work

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