Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending May 31, 2011:

	activity	#	time	miles		km		+m	load
	Orienteering	3	4:10:40	19.82	(12:39)	31.9	(7:51)	250	224.7
	Running	7	4:05:00	27.46	(8:55)	44.19	(5:33)	389	198.6
	S and C	5	2:28:00	4.35		7.0			94.7
	Total	11	10:43:40	51.63		83.09		639	517.9
	[1-5]	10	10:17:40
averages - sleep:9.2 rhr:38

1:48

0:00

» now

Sunday May 29, 2011 #

Running 22:00 [3] 4.44 km (4:57 / km) +60m 4:38 / km
ahr:145 shoes: Asic's GT-2150

Jog down to Hartmann's and back to pick up some kit....feeling ok after yesterday lungs-wise though my quads were sore felt good to get out again though

Saturday May 28, 2011 #

Running 30:00 [3] 6.0 km (5:00 / km) +84m 4:40 / km
ahr:151 shoes: Asic's GT-2150

Along Fulwood then down through the parks, went along the top path through Bingham though for a change. Was nice and didn't feel too bad, legs felt a bit heavy in places but mainly it was the lungs feeling a bit rusty after not training for a while

S and C 14:00 [2] 1.0 km (14:00 / km)
ahr:130 shoes: Asic's GT-2150

Short drills session in Endcliffe Park was nice in the sunshine :) saw Emily but she didn't recognise me :(

Sunday May 22, 2011 #

Event: GBR WOC Selection Race/LOC NWOL (Long)

Saturday May 21, 2011 #

Event: GBR WOC Selection Race/LOC NWOL (Middle)

Note
(sick)

Pretty much paralysed with flu spent all day in bed :(

Sunday May 15, 2011 #

Orienteering race 41:50 [5] 5.6 km (7:28 / km)
shoes: X-talons 2

Meh steady with a few mistakes.....decent-ish weekend

Orienteering warm up/down 20:00 [3] 1.0 km (20:00 / km)
shoes: X-talons 2

Saturday May 14, 2011 #

Event: British Orienteering Championships

Orienteering race 1:18:50 [5] 10.3 km (7:39 / km) +250m 6:50 / km
shoes: X-talons 2

British Champs.....Thought I'd had a good run, decent in the end

Orienteering warm up/down 30:00 [3] 2.5 km (12:00 / km)
shoes: X-talons 2

Jog about with Bazil a bit before the start
None afterwards as I needed to lie down and my hamstring kept cramping

3 (M18E M20E) - Splits

Wednesday May 11, 2011 #

Note

Feeling really lethargic about training at the minute

Tuesday May 10, 2011 #

Note

Felt really crap yesterday morning but thought it was just tiredness...this morning don't feel too bad but feel a cold coming on taking it easier now till the weekend

Monday May 9, 2011 #

Running 27:00 [3] 5.2 km (5:12 / km) +60m 4:55 / km
ahr:152 shoes: Asic's GT-2150

Jog upto Bolehill with a rucksack
Jog back from Bolehill via Kelly's with two rucksacks
Which is why my heart rate is a bit high and I was a bit slow

S and C 40:00 [3] 2.5 km (16:00 / km)
ahr:123 shoes: Asic's GT-2150

Usual drills...then a circuit..then 4*hill sprints....easier session this week

Sunday May 8, 2011 #

Orienteering warm up/down 30:00 [3] 6.5 km (4:37 / km)
shoes: Inov-8 X-Talons

Long jog to the start with the group then a back from the end of the first excercise again wasn't really in to it today

Orienteering 50:00 [3] 6.0 km (8:20 / km)
shoes: Inov-8 X-Talons

Bit of a potter through some control pretty los vis worked out what i'm aiming to do next weekend

Saturday May 7, 2011 #

Note
rhr:4

Today is going to be tough methinks

Running 48:00 [3] 6.5 km (7:23 / km)
shoes: Inov-8 X-Talons

Trains and mass start in BOC relevant terrain was good but lack of sleep meant I didn't get as much out of it as I would have liked as I wasn't concentrating properly and getting dragged along by Shminty, Ralph, Magic, bommy T and camel at times not enough map contact I think. But was feeling strong all the same

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talons

Long route up ti the first start

Friday May 6, 2011 #

Note
rhr:40 slept:10.0

Thursday May 5, 2011 #

Running warm up/down 19:00 [3] 3.41 km (5:34 / km) +40m 5:16 / km
ahr:145 shoes: Asic's GT-2150

Jog down to Endcliffe park for the TASS session feeling very rough but everyone was so it wasn't too bad
Jog back home after

S and C 15:00 [2] 0.5 km (30:00 / km)
ahr:124 shoes: Asic's GT-2150

Lethargic drills and a few strides afterward

Running intervals (Threshold) 30:00 [5] 6.0 km (5:00 / km)
ahr:173 shoes: Asic's GT-2150

Sort of a foxdahl-y style session
10*(1min on/1min off)
10*(30sec on/30sec off)

Really enjoyed it, even though it rained pretty hard at one stage managed to run at about the same intensity the whole session which was good

Note
rhr:60 slept:8.0

Sleep is a collective time throughout the day
The new ShUOC kit officer "YAY?"

Also I finally seemed to have recovered from the weekend legs don't feel to bad today when I was running still felt a bit sluggish though

Wednesday May 4, 2011 #

Note
rhr:40 slept:8.0 (rest day)

Again :(

Tuesday May 3, 2011 #

Note
rhr:40 slept:10.0 (rest day)

Feeling really tired still, maybe take a few day off

Monday May 2, 2011 #

Note
rhr:43 slept:10.0

9 AM

S and C 26:00 [0]

Need to get back in to this

6 PM

Running warm up/down 28:30 [2] 5.75 km (4:57 / km) +80m 4:38 / km
ahr:141 shoes: Asic's GT-2150

Jog up to the Grindstone along Tapton Crescent to meet Treb then up to Bolehill Park, got there early so did an extra loop
Jog back from Bolehill via Spar

S and C 53:00 [3] 3.0 km (17:40 / km)
ahr:145 shoes: Asic's GT-2150

Did the usual stuff
Finished with some hills strides
Legs felt better today when they got going but were quite slow on the strides

Sunday May 1, 2011 #

Running warm up/down 5:45 [2] 1.05 km (5:29 / km) +5m 5:21 / km
ahr:148 shoes: Asic's GT-2150

Jog down to Emily's legs felt fine surprisingly

Running 24:45 [3] 4.34 km (5:42 / km) +60m 5:20 / km
ahr:148 shoes: Asic's GT-2150

With Emily up through the Parks and back on to Fulwood....Good catch up but hard work...legs weren't happy

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