Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m		load
Orienteering	7	7:01:57	35.32	(11:57)	56.84	(7:25)	856	164c	372.7
S and C	9	6:07:00							275.2
Running	8	5:04:15	30.24	(10:04)	48.67	(6:15)	1057		245.6
Cycling	6	3:37:00	78.44	(2:46)	126.24	(1:43)			194.0
Swimming	4	1:52:00	2.17	(51:30)	3.5	(32:00)			89.6
Total	25	23:42:12	146.18		235.25		1913	164c	1177.1

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Saturday Mar 31, 2012 #

Running warm up/down 20:33 [3] 4.04 km (5:05 / km) +130m 4:23 / km
shoes: Walshes 4

Out to Ravensworth and back
Foot feeling a bit sore today especially on the roads....think it may have been the shoes as there is very little cushioning in them.

Running intervals (Terrain Foxdahls) 20:00 [4] 3.37 km (5:56 / km) +120m 5:02 / km
shoes: Walshes 4

30/15 Foxdahls in Ravensworth Wood all in terrain uphill and downhill. Foot wasn't great so didn't push it too much but still felt tired at the end of the session

Friday Mar 30, 2012 #

Note
(rest day)

Physio said foot has nearly healed now with some swelling still near the bone but now I've got to start rolling my other foot as its rather tight

Thursday Mar 29, 2012 #

Orienteering intervals 1:00:15 [5] *** 10.0 km (6:02 / km) +114m 5:42 / km
37c shoes: Inov-8 X-Talons

Jog down from Goodwin to the start

ShUOC Sprintervals foot felt surprisingly good, right foot is a bit sore now think I've bruised it on the ball.
7 reps:
1st: 2:35mins 0.69km 3:45mins/km 2mins
2nd: 3:37mins 0.83km 4:21mins/km 1:30mins
3rd: 6:30mins 1.40km 4:36mins/km 30secs
4th: 2:43mins 0.63km 4:14mins/km 2mins
5th: 7:30mins 1.64km 4:40mins/km 2mins
6th: 4:54mins 1.20km 3:58mins/km 2:30mins
Skipped a rep out so I didn't over stretch my foot
8th: 3:10mins 0.71km 4:27mins/km

Jog back to the Bar One area where I thought 10km was enough so walked home

Wednesday Mar 28, 2012 #

Orienteering warm up/down 4:41 [3] 0.62 km (7:33 / km) +15m 6:44 / km
shoes: X-talons 2

Out to the start

Orienteering 1:19:00 [5] *** 11.43 km (6:55 / km) +280m 6:09 / km
29c shoes: X-talons 2

Rerunning the British on Wharmcliffe, set off 3mins ahead of Treb then just tried to not let him catch me up. Skipped out no.1 through the fields and the finish. There were a few little mistakes ~30s to no.4, 30s to no.9, 20s to no.20, 20s to no.23 and 1min to no.26. So bar no.26 I was doing well I feel which was pleasing, legs weren't too bad till after no.26 on the long slog up the hill back towards the finish. Took a few splits to compare:
Road crossing: 23:00 24:10 (large sections felled in Greno aswell)
no.14: 26:40 27:57
no.16: 29:22 29:44 (14-16 took 2:42 in race 1:47 out)
no.19: 33:47 35:33
no.20: 44:41 47:04 (10:54 to 11:31)
no.22: 47:47 50:26
no.30: 77:45 78:59

Foot was good felt almost normal in places even along the hard running on the tracks which is good. The time is the equivalent of an 81:30 run which is good considering I didn't have the pressure of the competition making me concentrate or run faster

Note

Walk up to stanage edge in the sun. Legs didn't feel too bad but when I got home they wanted to be asleep

3 (M18E M20E) - Splits

Tuesday Mar 27, 2012 #

Orienteering warm up/down 13:30 [3] 1.9 km (7:06 / km) +46m 6:20 / km
shoes: X-talons 2

To and from the start

Orienteering intervals (Technique) 1:02:16 [4] *** 8.24 km (7:33 / km) +196m 6:45 / km
35c shoes: X-talons 2

Orienteering intervals on Burbage
Was navigating pretty well bar the last control where I completely over shot it. Foot felt almost normal in place :)

Monday Mar 26, 2012 #

Orienteering warm up/down 4:45 [3] 1.0 km (4:45 / km) +10m 4:31 / km
shoes: X-talons 2

Run out to the start
Run back from the finish feeling tired

Orienteering (Technique) 27:30 [3] *** 4.05 km (6:47 / km) +85m 6:09 / km
35c shoes: X-talons 2

3 loops on Burbage mines legs gave up on me a bit on the last loop

Sunday Mar 25, 2012 #

Event: British Middle Distance Championships

Orienteering 39:09 [4] 6.5 km (6:01 / km)
28c shoes: X-talons 2

British Middle Distance M20E 7.52km (5:13min/km)
Knew I wasn't going to do as well as I'd have liked to do due to the lack of training but knew I was going to embarass myself. Set off hard and caught Owens and was in the top 2 (M20) till no.9 where I started to become scrappy and miss most controls by 10-15seconds. Main mistake was no.17 where I came out the control the wrong way. Couldn't outrun Chris which was annoying and lost my legs completely coming around the spectatator. Need to try and get a bit more running fit by the JK and hopefully back properly by the British.

C • Good splits early on 2

Orienteering warm up/down 45:00 [3] 4.5 km (10:00 / km)
shoes: X-talons 2

Jog around checking out the warm-up map to the start and few other bits and bobs

Course 1 - Splits

Saturday Mar 24, 2012 #

Event: British Sprint Championships

Note
(injured)

Was going to go for a short jog when I got to my uncles but fell asleep instead

Thursday Mar 22, 2012 #

Running warm up/down 15:00 [3] 2.5 km (6:00 / km) +35m 5:36 / km
shoes: Asics GT-2160

Jog down to Goodwin then on to the start with a group of ShUOC
Jog back to part way up Upperthorpe where I decided my foot was sore so walked the rest

Running 38:00 [4] 5.36 km (7:05 / km) +130m 6:19 / km
shoes: Asics GT-2160

ShUOC Sprintervals
Needed an orientering fix so went and intended to jog round but inevitably got a bit caught up in it all. Orienteering was shocking so it was good job I wasn't running the Saturday

Tuesday Mar 20, 2012 #

Running 51:12 [3] 8.32 km (6:09 / km) +352m 5:05 / km
shoes: Asics GT-2160

Plod into Rivelin then up to Stannington and back, felt a bit shit on the hills

Monday Mar 19, 2012 #

Swimming 35:00 [3] 1.0 km (35:00 / km)

Trying not to over do it this week.

Bumped in to Yas when I was down there

Sunday Mar 18, 2012 #

Orienteering race 35:51 [5] 6.1 km (5:53 / km) +110m 5:23 / km
shoes: X-talons 2

Local NN event
6.75km (5:19mins/km)
Did go to BUCs as I wasn't sure of my fitness, so went to a little local event on the moors near Simonside. Did the Blue to not over exert myself and see what my foot was like with a middle style distance with the potential for next weekend.
Foot felt largely good :) so will try and do the middle next week dependant upon what I'm like on the day probably XD happy!!

Saturday Mar 17, 2012 #

Cycling 40:00 [3] 15.78 km (2:32 / km)
shoes: Asic's GT-2150

From my grandparent up to consett and back

Friday Mar 16, 2012 #

Running 1:00:15 [3] 9.6 km (6:17 / km) +225m 5:37 / km
shoes: Asics GT-2160

Gentle jog with my mum around Whickham and down to the railway track....foot still sore in places but got it icing now.
Tried an 80% effort up from the railway track which was fine so might do a short hill reps session next week. 7:12 1.2km with 115 climb

Also went to a running shop and got assessed incase there was a different shoe type, they said the shoe type and support was right for me though my shoe has lost the support it should give me

Thursday Mar 15, 2012 #

S and C 30:00 [1]

ESPS session in the sun in the garden :)

Wednesday Mar 14, 2012 #

Running 42:45 [3] 7.08 km (6:02 / km)
shoes: Inov-8 X-Talons

Rivelin loop, started off with the boys then peeled off after 17mins and jogged back myself. Feeling shit going up the hill and my ITB's felt pretty tight.

NHS physio said it was just ankle rolling causing tendonitis

Tuesday Mar 13, 2012 #

Cycling 10:00 [3] 4.6 km (2:10 / km)
shoes: Asics GT-2160

Easy w/u

S and C 1:00:00 [3]
shoes: Asics GT-2160

ESPS session and warm-down stretches

Monday Mar 12, 2012 #

Running 34:00 [2] 5.1 km (6:40 / km)
ahr:113 shoes: Asics GT-2160

Jog down to the physio as I was a bit late
Then 30mins on the treadmill after, possibly THE most boring thing I've ever done. Oh well needed to be done and my foot felt fine for the majority again but I know as soon as I stride out its going to hurt

C • Boring Treadmill 1

S and C 12:00 [1]
shoes: Asics GT-2160

Physio glute excercises
Then wobble board squats whilst laughing at Weener as she could barely stand on it
Then physio glute excercises again

C • :( 1

S and C (Circuits) 40:00 [2]
shoes: Asics GT-2160

ShUOC circuits feeling a bit lethargic on some and there was too much jumpy stuff which I wanted to take easier after the running this morning. So minced about and stretched.

Running 10:00 [3] 1.5 km (6:40 / km) +65m 5:29 / km
shoes: Asics GT-2160

Too and from circuits with Soph very steady on the way down. Tried a burst on the way back up as I think I'm back to where I was about a month and a bit ago where I could start to dream of Hill reps again

Sunday Mar 11, 2012 #

Swimming 31:00 [3] 1.0 km (31:00 / km)

With Soph before breakfast

Saturday Mar 10, 2012 #

Orienteering 50:00 [1] 2.5 km (20:00 / km)
shoes: X-talons 2

Up on Burbage Mines with Soph trying to teach her what to do very easy running but my legs did not appreciate it. Ankle felt ok for most of it a few twinges here and there though

Friday Mar 9, 2012 #

Cycling intervals 40:00 [5] 21.1 mi (1:54 / mi)
shoes: Asics GT-2160

10 wu
5*1min (1min) max resistance
5mins
5mins max resistance
10 wd

Running 2:30 [2] 0.3 km (8:20 / km)
shoes: Asics GT-2160

Short jog to check my foot today after more physio, a bit tender today though so stopped

S and C 10:00 [1]
shoes: Asics GT-2160

Physio excercises

Swimming 15:00 [3] 0.5 km (30:00 / km)

Quick swim after also

Note

More ultrasound from the physio

C • Ultrasound 2

Thursday Mar 8, 2012 #

S and C 55:00 [3]
shoes: Asics GT-2160

ESPS session then stretching

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics GT-2160

Run to the geography building to pick up exam scripts as I was late....foot a bit sore but a distant numb pain
1km on the treadmill at the end of the session...again alright, got to keep the effort low though as opening up my stride doen't do it any good

Note

Physio got ultrasound on my ankle. A bit swollen

Tuesday Mar 6, 2012 #

11 AM

S and C 40:00 [3]
shoes: Asics GT-2160

ESPS session

Cycling 5:00 [3] 2.6 km (1:55 / km)
shoes: Asics GT-2160

Easy 5 spinning

1 PM

Cycling intervals 1:00:00 [3] 33.3 km (1:48 / km)
shoes: Asics GT-2160

10mins steady wu
20*1min reps at above 115rpm off 1min
10mins steady wd

Monday Mar 5, 2012 #

Swimming 31:00 [3] 1.0 km (31:00 / km)

In the pool by myself

S and C (Circuits) 40:00 [3]
shoes: Asics GT-2160

ShUOC circuits
Just stretched for all the bouncy stuff

Sunday Mar 4, 2012 #

Cycling intervals 1:02:00 [5] 36.0 km (1:43 / km)
shoes: Asics GT-2160

10mins w/u
5,4,3,2,1,1,2,3,4,5 Pyramid session with 1minute recovery keeping the rpm at about 110 in the efforts
Then increased the resistance to full for the last 10mins
2mins w/d

S and C 20:00 [1]
shoes: Asics GT-2160

3*12 Fitball roll outs something I couldn't be bothered to do from yesterdays session
Then 3mins stability on one leg including 3*10 one leg squats (L+R)
Then 3*10 two leg squats on a stability disc, need to get a bit better at this

Saturday Mar 3, 2012 #

S and C 1:00:00 [3]

ESPS session with Treb did a double session. Feeling pretty tired at the end

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