Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m				load
Orienteering	7	9:18:19	35.89	(15:33)	57.76	(9:40)	1530	17 /	20c	85%	507.9
Running	8	7:03:45	49.09	(8:38)	79.01	(5:22)	788				348.2
Other	1	4:00:00	7.77	(30:52)	12.51	(19:11)					192.0
S and C	2	2:20:00									84.0
Fell running	1	57:42	6.68	(8:38)	10.75	(5:22)	152				52.7
Cycling	1	35:00	8.53	(4:06)	13.73	(2:33)	100				28.0
Total	20	24:14:46	107.97		173.76		2570	17 /	20c	85%	1212.8

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Saturday Oct 31, 2009 #

Orienteering race 49:30 [5] 4.22 km (11:43 / km) +110m 10:22 / km
shoes: Walshes 3

Tinto Twin Night Race M18
Don't do night-o so 3rd place is pretty good :D

Orienteering warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Walshes 3

Jogging around before the start

Thursday Oct 29, 2009 #

Other 4:00:00 [3] 12.51 km (19:11 / km)
shoes: Walshes 3

Up Hartsop above How, Hart Crag, Fairfield and St. Sunday Crag then down the other ridge with mum.

Wednesday Oct 28, 2009 #

Running 44:00 [2] 6.73 km (6:32 / km)
shoes: Asic GT 2140

Slow jog with mum round usual loop

Sunday Oct 25, 2009 #

Orienteering warm up/down 35:00 [4] 4.11 km (8:31 / km) +100m 7:36 / km
shoes: Walshes 3

Warm-up jog upto the summit of East Lomond Hill
Was too tired after and cold so sacked it off :P

Orienteering race 1:18:12 [4] 8.1 km (9:39 / km) +365m 7:53 / km
shoes: Walshes 3

West Lomond Hill Brown 7th/12

Just really couldn't be arsed....Was navigating pretty well, but legs just werent with it today. Haven't been for a while now, going to have next week off and see how it goes.

Saturday Oct 24, 2009 #

Orienteering warm up/down 10:00 [3] 0.8 km (12:30 / km) +25m 10:49 / km
shoes: Walshes 3

Jog to/from the start of a little loop round Selkirk hill

Orienteering 7:30 [4] 0.75 km (10:00 / km) +20m 8:49 / km
shoes: Walshes 3

Little Loop on Selkirk hill with kirstin which Ian planned, was hanging and it was soo confusing! on a 1:1250 so wanted to run but couldn't/

Also cold and wet :(

Friday Oct 23, 2009 #

Note
(rest day)

Up to Kirstins :)

Thursday Oct 22, 2009 #

Note
(rest day)

Felt there was no point in running
Legs have been fucked all week
Also getting stuff sorted for the weekend and revising for 2 tests on the last day of half term!!!! Bastards!

Wednesday Oct 21, 2009 #

Running 1:08:00 [3] 11.86 km (5:44 / km) +63m 5:35 / km
ahr:151 max:160 shoes: Asic GT 2140

Run from school with Smyth
From school to Blue house, along to Four lanes end, across Gossy Highstreet and upto Kenton. Then through Kenton Dene and onto the A167 and back via Cowgate.

Legs hurting so bad all the way round, at least Smyth was in a similar condition :p

C • similar!!! 1

Tuesday Oct 20, 2009 #

Running warm up/down 25:34 [3] 5.13 km (4:59 / km) +22m 4:53 / km
shoes: Asic GT 2140

Run upto Ryton/ Newburn bridge with the Harriers. Reasonbly fast but felt comfortable

Running tempo 20:00 [5] 4.97 km (4:01 / km) +23m 3:56 / km
shoes: Asic GT 2140

20minute tempo with the Harriers
Felt pretty good but hamstring were killing me, just so tight! Pleased with how far I got considering. There were a few hill on the route too.

Running tempo 22:10 [3] 4.5 km (4:56 / km) +13m 4:51 / km
shoes: Asic GT 2140

Jog back from Scotswood so painful!

Monday Oct 19, 2009 #

Note
(rest day)

Absolutly screwed after yesterday which is wierd left buttock hurts, must have jarred it, and quadriceps are so tight! Decided it was best not to do anything. Was going to stretch but never got round to it.

Sunday Oct 18, 2009 #

Fell running race 32:42 [5] 8.0 km (4:05 / km) +152m 3:44 / km
shoes: Walshes 3

Dryderdale Dash 2nd

1st place did 30:34 so really pleased. Overtook 3rd place coming down the last hill. Got beer :D

Fell running warm up/down 25:00 [3] 2.75 km (9:05 / km)
shoes: Walshes 3

Saturday Oct 17, 2009 #

Running tempo 27:34 [4] 6.73 km (4:06 / km) +42m 3:58 / km
ahr:163 max:180 shoes: Asic GT 2140

Same route as last night but without mum. testing out my new shoes and lycra :D

Friday Oct 16, 2009 #

Running 44:00 [2] 6.73 km (6:32 / km) +42m 6:20 / km
ahr:137 max:160 shoes: Asic GT-2130

Up to Sunniside and round with mum.

Thursday Oct 15, 2009 #

Note
(rest day)

Was going to go Running tonight with the harriers but my shoes are falling apart
Then decided I was going to go up Pontburn but decided I was too tired :P

Wednesday Oct 14, 2009 #

Running long 1:10:47 [3] 12.6 km (5:37 / km) +120m 5:22 / km
shoes: Asic GT-2130

Run with Smyth down St. James' Boulevard and along the Tyne to Scotswood then back up

Tuesday Oct 13, 2009 #

Running tempo 37:40 [4] 8.4 km (4:29 / km) +88m 4:16 / km
shoes: Asic GT-2130

Wanted a little bit of a harder run than normal as I can't go to the harriers tonight as I have a driving lesson....
Went up to Sunniside via 3steps, then cut across the top to Tanfield Line, all the way down that then back up from the lake

Monday Oct 12, 2009 #

S and C 1:10:00 [1]

Sunday Oct 11, 2009 #

Orienteering warm up/down 20:00 [3] 2.12 km (9:26 / km) +90m 7:47 / km
shoes: Walshes 3

Jog to start from the car
Jog back from the finish quick chat with Barry debriefing and reveiwing goals

Orienteering 1:09:56 [4] **** 6.1 km (11:28 / km) +405m 8:36 / km
spiked:17/20c shoes: Walshes 3

White Horse and Hood Hill Regional

Absolutly minging forest, arrived pretty late and there were many horror stories of runs :(
Decided to take it as training focusing on compass bearings as a result and did really well, had two wobbles both due to vegitation. Ended up 2nd 46seconds down on Neil Conway (ex-GB athlete according to Barrie)
Was pleased with my compass bearings and speed through the terrain considering.

Note: 2nd time I've twisted my ankle slightly recently, going to work on ankle strength

C • YOU WHAT!! 2

Saturday Oct 10, 2009 #

S and C 1:10:00 [1]

Wanted to do something today but couldn't be arsed going out.
10mins Ankle rotations
10mins leg raises
10mins plank
10mins crunches
10mins soleus
10mins gastronemius
10mins stretching shoulders

Friday Oct 9, 2009 #

Running warm up/down 10:00 [3] 1.6 km (6:15 / km) +40m 5:33 / km
shoes: Innov8's

Run from my grans to a nicer part of Pontburn.

Running intervals (Terrain-ing :P) 15:00 [5] 3.4 km (4:25 / km) +150m 3:37 / km
shoes: Innov8's

10 x 170m through terrain in Pontburn takin roughly 35-40secs each with about 1min recovery

Running warm up/down 4:30 [3] 0.84 km (5:21 / km) +45m 4:14 / km
shoes: Innov8's

Jog to another nice area within Pontburn

Running intervals 22:30 [5] 3.0 km (7:30 / km) +125m 6:12 / km

5 loops in terrain of roughly 600m all in about 2:40 - 2:45.
Twas good

Running 12:00 [3] 2.52 km (4:46 / km) +15m 4:37 / km
shoes: Innov8's

Run back to my grans from Pontburn

Thursday Oct 8, 2009 #

Cycling 25:00 [3] 9.73 km (2:34 / km)

Cycling intervals 10:00 [3] 4.0 km (2:30 / km) +100m 2:13 / km

Did a sort of gear pyramid hill rep session was fun

Note

First driving lesson today.....scary stuff :P

Wednesday Oct 7, 2009 #

Orienteering warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: Innov8's

Jog down to Pontburn Woods carpark from my grandparents

Orienteering 1:10:00 [3] 5.6 km (12:30 / km)
shoes: Innov8's

Training in Pontburn.....Generaly a horrible wood so not doing it again although there are nice bits so may do some terrain intervals there??
Always found this wood a bit creepy so dispelled some of that today, didn't feel very motivated which is just me at the moment.

Also foot killing me

Sunday Oct 4, 2009 #

Orienteering race 43:54 [5] 7.4 km (5:56 / km)
shoes: Asic GT-2130

October Odyssey Day 2 Urban race Northallerton
Course 1 1st
Had a pretty good run, there wasn't that much route choice though so got a bit boring towards the end.

Won M21 overall though :D

C • October Odyssey 1

Orienteering race 4:38 [5] 0.75 km (6:11 / km)
shoes: Asic GT-2130

Ultrasprint Heat 1

OK, bit off the boil though set off too soon after my urban race

Orienteering race 4:29 [5] 0.75 km (5:59 / km)
shoes: Asic GT-2130

Ultrasprint Heat 2

Better bit sloppy towards the end though as caught Ian up and got distracted

Orienteering race 4:12 [5] 0.75 km (5:36 / km)
shoes: Asic GT-2130

Ultrasprint Heat 3

Very good spiked almost everything, think I had got used to it by then

Orienteering race 5:35 [5] 1.0 km (5:35 / km)
shoes: Asic GT-2130

Ultrasprint Men's A Final

Sloppy again, felt a bit pressured. Finished 3rd behind Jase Inman and Stuart something???

Note:5 race in a day has killed me!!!!

Orienteering warm up/down 12:00 [3] 1.5 km (8:00 / km)
shoes: Asic GT-2130

Various

Saturday Oct 3, 2009 #

Orienteering race 1:38:23 [5] **** 9.4 km (10:28 / km) +415m 8:34 / km
shoes: Walshes 3

October Odyssey Day 1 Cod Beck, Coalmire Woods and Scarth Wood Moor
Black 1st

Enjoyed it, found a decent technical wood for a change so quite pleased :P. Moor was a bit crap with deep bracken though, but overall it was a good area.

1.-8. Good hit them all mostly fine bounced into a few though
8-11. Walked all the way up 29contours of steep hill
11-13. Fine, bit hesitant as it was good forest and terrain!!!!!!
13-14. Overshot it by a long way, lost 4mins
14-17. Good
17-18. The pile of stone I was looking for was indistinct, 30s
18-finish. Good but increasingly tired.

Orienteering warm up/down 20:00 [3] 2.2 km (9:05 / km)
shoes: Walshes 3

Run round the field a bit, then run to the start with Kirstin
Run back a little bit from the finish, then a jog round the field a bit with Zac

Friday Oct 2, 2009 #

Note

Geog fieldtrip to Newcastle. Walked from 8am till 3pm basically, quite tired. Then off to pick kirstin up :D

Thursday Oct 1, 2009 #

Note
(rest day)

Doing homework so I'm free this weekend

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