Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Dec 31, 2008:

activity	#	time	miles		km		+m				load
S and C	9	7:10:00									223.0
Fell running	3	6:38:33	32.93	(12:06)	53.0	(7:31)	2440				348.3
Running	7	6:11:24	39.64	(9:22)	63.79	(5:49)	785				294.1
Orienteering	4	4:14:05	21.11	(12:02)	33.98	(7:29)	350	49 /	51c	96%	204.5
Other	1	4:00:00	5.9	(40:39)	9.5	(25:16)	850				168.0
Rock Climbing	3	3:15:00									126.0
X-Country	1	58:26	6.23	(9:23)	10.03	(5:50)	120				47.9
Total	21	32:27:28	105.82		170.3		4545	49 /	51c	96%	1411.8
[1-5]	20	30:27:28

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Wednesday Dec 31, 2008 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Asic GT-2130

Jog to the top of Knightside Gardens before did some stretches and stuff
After Jog/walk back with some stretches from Whaggs Lane corner

Running long 1:30:00 [3] 14.3 km (6:18 / km) +400m 5:31 / km
shoes: Asic GT-2130

Didn't feel that great and it was absolutly freezing, my shoulders felt well tight all the way round.
Tried to focus on running style as well which went good but it made my legs a bit tired. Found the hills very hard tonight.

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

S and C 40:00 [0]

Usual 30mins on calves
Then 10mins general

Monday Dec 29, 2008 #

Running 22:15 [2] 4.57 km (4:52 / km) +80m 4:29 / km
shoes: walshes a

Run in Edinburgh from Haymarket to Arthurs Seat via the Royal Mile was good as I hadn't seen much of Edinburgh before. Ran with Kirstin

C • :) 1

Orienteering (Technique) 1:00:00 [3] *** 5.5 km (10:55 / km) +150m 9:36 / km
spiked:14/15c shoes: walshes a

Run on Arthurs Seat with Kirstin, did some controls from old maps. We were going to do more but we didn't have time and it was freezing.

We went to the top too.

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

Sunday Dec 28, 2008 #

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: walshes a

Jog about before the run and a few stretches
No warm-down

Orienteering race 28:35 [5] ** 5.1 km (5:36 / km) +80m 5:12 / km
spiked:20/21c shoes: walshes a

Hoogmany Hooey long
Winner: Mike Sprot - 25
Quick and easy so pushed hard, orienteered well but it was hard not too some of the controls were difficult to spot though

Orienteering (Collecting) 30:00 [1] ** 2.5 km (12:00 / km)
spiked:15/15c shoes: walshes a

Just walked round a few controls with Kirstin

Saturday Dec 27, 2008 #

S and C 30:00 [0]

Calves

Friday Dec 26, 2008 #

Orienteering race 42:36 [4] 8.78 km (4:51 / km) +120m 4:32 / km
shoes: walshes a

Herrington Boxing Day Score event
Got all the controls quite comforatbly within the time limit, but took a pretty bad route. Probably could have been 3-4mins quicker I reckon.

Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: walshes a

General jog around before and a few stretches
After a longer jog and more stretches

S and C 1:10:00 [2]

Usual 30min stretching calves
10x 30sec planks with 30secs rest
10x 30sec side planks (5each side) with 30secs rest
1min lunges then 1mins (attempted) squats alternate for 5mins
30secs of leg raises alternate legs
Then stretched groin, hamstrings and sides.

Thursday Dec 25, 2008 #

S and C 1:00:00 [2]

30mins stretching calves again
10x10 press-up with 10secs recovery
10x10 sit-ups with 10secs recovery
10x10 crunches with 10secs recovery
Then general stretches after

Running 46:30 [2] 6.7 km (6:56 / km)
shoes: Asic GT-2130

Gentle evening jog around whickham and sunniside with my mum

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

Note: How sad does this look nearly 2hours of training on chrismas day lol

Wednesday Dec 24, 2008 #

S and C 1:00:00 [3]

30mins stretching my calves, there feeling good again
100 press-ups
100 sit-ups
100crunches

Tuesday Dec 23, 2008 #

Fell running 1:10:00 [3] 10.33 km (6:47 / km) +490m 5:29 / km
shoes: walshes a

From Horton-in-Ribblesdale up Pen-y-ghent then back down the Pennine Way to H-i-R via Hull Pot. Felt so much better today more my sort of time/distance didn't set off too fast either which helped loads.

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

Monday Dec 22, 2008 #

Fell running long 3:25:00 [4] 25.0 km (8:12 / km) +1140m 6:41 / km
shoes: walshes a

From Ingleton up the river to the foot of Whernside alll the way along the ridge (10km!!! upwards) then got onto the 3peaks route and followed that down to the road with a "small-ish" mistake by Josh. Up Ingleborough and down again to Ingleton felt my shins hurting about 2km in so let Tim, Josh and Matt run back off to the Youth Hostel whilst I walk/jogged. Absolutely knakered when I got back. set off at Matts pace which was way to strong for me and subsequently died quite spectacularly.

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

C • Not quite! 3

Sunday Dec 21, 2008 #

Orienteering race 32:54 [4] 5.1 km (6:27 / km)
shoes: walshes a

Plessey Challenge
Lead all the way, navigated shockingly poor or atleast it felt that way, maybe it was just the crappy pin punching going on....ohwell atleast I got to keep my deer:P

Orienteering warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: walshes a

Dynamic stretches and sprints to warm-up
A slow jog round plessey with Ian after

Thursday Dec 18, 2008 #

Rock Climbing 1:30:00 [2]

With Smyth, Cunnas and rosie from school. Did a few blues, grens, purples and 1pink! (which ripped my hand to shreads)

C • lol at the hand 1

C • I think your WRONG! 2

Wednesday Dec 17, 2008 #

Running tempo 46:23 [5] 10.17 km (4:34 / km)
shoes: Asic GT-2130

Run to my grandparents from home, felt absolutly knakerd at the end had absolutly no energy left...Past a fish and chip shop at about 7km and the smell stayed with me till the end :( was so annoying.

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

C • You are doing loads of trai... 4

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Asic GT-2130

A few stretches and a little jog before hand
Walk/jog after trying to loosen up a bit...and then a nice long bath

S and C 20:00 [0]

Calves again, hoping to get more flexible if I keep diong this

Tuesday Dec 16, 2008 #

Running 20:00 [3] 3.92 km (5:06 / km) +100m 4:31 / km
shoes: Asic GT-2130

A jog the long way down to Watergate as the fields are horrible at the minute (you just end up picking up a load of mud). Stretches as my calves were really sore to run on.

Running (Time Trial) 2:42 [5] 0.8 km (3:22 / km)
shoes: Asic GT-2130

Hadn't done 800m for ages so decided to have a go today think the last time I did I did 3:40 so quite a large improvement, think I can go quicker though as the tacks I did it on were very muddy and my calves were sore.

Was going to go again but thought against it as I don't want to injure my calves if they are so tight

Running warm up/down 20:00 [1] 2.22 km (9:01 / km)
shoes: Asic GT-2130

Wanted to get home as quick as possible so braved the fields. Were awful just had to walk across them. And it hurt going uphill so just walked them too :P. But jogged the majority.

Route for the whole thing
http://explore.ordnancesurvey.co.uk/os_routes/show...

S and C 30:00 [0]

Work on calves, painful at first but felt good during

Monday Dec 15, 2008 #

Note
(rest day)

Calves and hips feeling very stiff so going to take today off

S and C 1:00:00 [1]

More of a full body stretch out with a bit of core work

Sunday Dec 14, 2008 #

Fell running hills 1:46:33 [4] 15.0 km (7:06 / km) +780m 5:38 / km
shoes: walshes a

Usual Skiddaw Run but in reverse
Snowy, slippy and cold...went full stretch on the way down. Had to walk up hill as it was knee deep snow but attempted a run when possible.

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

Fell running warm up/down 17:00 [2] 2.67 km (6:22 / km) +30m 6:02 / km
shoes: walshes a

Running drills and jog about before hand then jog to the river to wash my hands and jog back to the car afterwards

Saturday Dec 13, 2008 #

S and C 1:00:00 [3]

Friday Dec 12, 2008 #

Running 56:51 [3] 9.61 km (5:55 / km) +145m 5:30 / km
shoes: Asic GT-2130

Wanted to go down to the lake for a change so did that but was really icy, did 2 laps and went down onto the Lobely Hill road. Past Emmanuel and down Knightside Gardens and beat a bus over 1.2km :). Then along past Whickham Thorns and cut through to Duckpool Lane across the fields (good field for hill reps) and back home

Thursday Dec 11, 2008 #

Running 31:43 [3] 6.0 km (5:17 / km) +60m 5:02 / km
shoes: Asic GT-2130

Finally!!! Felt well enough to run, just did a short steady run to try and get myself back into it. Felt tired about half way round but got through that ok and just tried to keep going.

C • bout time 4

Wednesday Dec 10, 2008 #

Rock Climbing 1:00:00 [1]

down at Byker wall last time with school :( going to go with friends next term.

Did blues,yellows, greens and a few purples.

C • You feeling better???? 3

Sunday Dec 7, 2008 #

Other hills 4:00:00 [2] ** 9.5 km (25:16 / km) +850m 17:27 / km
shoes: walshes a

Walked the Langdale Pikes with my mum, went up Pavey Ark, Harrison Stickle, Pike O'Stickle and Loft Crag. Deep snow for the majority...really cool but tiring and slippy coming down. A bit unnerving seeing crampon prints in the snow with us just in walshes.

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

Saturday Dec 6, 2008 #

Note

Went upto Jedburgh to see Kirstin. Did a big walk thing and it went dark not really intense to count as training:(
http://explore.ordnancesurvey.co.uk/os_routes/show...

Thursday Dec 4, 2008 #

Note
(sick)

Starting to feel a bit better, but not getting my hopes up.

Wednesday Dec 3, 2008 #

X-Country race 23:26 [5] 5.2 km (4:30 / km) +120m 4:02 / km
(sick) shoes: walshes a

A race for school on the town moor...Very cold and wet underfoot, there was snow and ice then underneath marsh :) lol. Measured the distance using google earth so its a bit out from the official length. Came 15th out of 40 odd second counter from school which is pretty good.

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

C • Nice One! 3

X-Country warm up/down 35:00 [2] 3.0 mi (11:40 / mi)
(sick) shoes: walshes a

General running drills and stretches before a few times mainly to get warmer

Then after a gentle jog to Haymarket Metro station to get the train to Byker to go rock climbing.

Rock Climbing 45:00 [1]
(sick)

Improving my technique every time now doing a few greens and yellows

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