Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Jul 31, 2012:

activity	#	time	miles		km		+m	load
Running	18	11:24:18	74.56	(9:11)	120.0	(5:42)	3063	565.0
Fell running	3	10:05:07	31.47	(19:14)	50.64	(11:57)	2810	543.4
Orienteering	3	7:04:41	24.17	(17:34)	38.9	(10:55)	641	336.8
Total	21	28:34:06	130.2	(13:10)	209.54	(8:11)	6514	1445.3

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Tuesday Jul 31, 2012 #

Orienteering (Controlling) 43:20 [3] 5.0 km (8:40 / km) +90m 7:57 / km
shoes: Inov-8 X-talons 212

Roseisle, the far south controls then checking a few of Jacks and running back to the car park

Orienteering 17:00 [3] 1.6 km (10:37 / km) +10m 10:18 / km
shoes: Inov-8 X-talons 212

Jog into the green course area to check a few controls and to try find Chloe or Lecky then run across to the start area

Orienteering (Shadowing) 38:21 [3] 3.7 km (10:22 / km) +40m 9:50 / km
shoes: Inov-8 X-talons 212

With Sam on a course focusing on visualisation and trying not to hesitate

Orienteering (Shadowing) 27:00 [3] 2.2 km (12:16 / km) +50m 11:01 / km
shoes: Inov-8 X-talons 212

With Will on an attackpoints course

Orienteering race 25:30 [5] 2.9 km (8:48 / km) +21m 8:29 / km
shoes: Inov-8 X-talons 212

Odds and Evens Relay with Tony and Don
Came second about 1min behind Bex, Jack and Lecky
Navigated fairly well

Running warm up/down 1:30 [3] 0.23 km (6:31 / km) +9m 5:27 / km
shoes: X-talons 2

Out to the start of the the Lagganlia timetrial again

Running intervals 15:00 [5] 3.0 km (5:00 / km) +60m 4:33 / km
shoes: X-talons 2

Started off intending to run something then pulled myself together to do the 1km track timetrial again (3:46). Then did 10*30s(30s) on the track back to Lagganlia, felt ok when I got going

Monday Jul 30, 2012 #

Orienteering warm up/down 10:00 [2] 0.7 km (14:17 / km) +20m 12:30 / km
shoes: X-talons 2

Up the track in Inshriach north from the start

Orienteering (Shadowing) 27:00 [2] 2.4 km (11:15 / km) +30m 10:35 / km
shoes: X-talons 2

With Will on the simplified sketch map

Orienteering 5:00 [2] 0.8 km (6:15 / km) +10m 5:53 / km
shoes: X-talons 2

Jog into the checkerboard with Jack to hide

Orienteering intervals (Terrain) 16:00 [5] 2.1 km (7:37 / km) +40m 6:57 / km
shoes: X-talons 2

Distraction techniques on the timed fine-O course for the juniors. Sprinting for a lot of it...lots of fun!!!

Orienteering (Collecting) 12:00 [3] 1.5 km (8:00 / km) +45m 6:57 / km
shoes: X-talons 2

Collecting in the furthest few controls in the checkerboard

Orienteering (Shadowing) 36:00 [3] 3.0 km (12:00 / km) +50m 11:05 / km
shoes: X-talons 2

With Will and Ruaridh for parts of the simplification course

Orienteering (Collecting) 9:30 [3] 1.5 km (6:20 / km) +20m 5:56 / km
shoes: X-talons 2

Collecting a few of the simplification controls in on the way back to Lagganlia

Running (Terrain) 34:16 [3] 5.46 km (6:17 / km) +65m 5:55 / km
shoes: X-talons 2

Jog with Bex to and around Inshriach South feeling tired

Sunday Jul 29, 2012 #

Orienteering (Coaching) 20:00 [1] 1.0 km (20:00 / km) +15m 18:36 / km
shoes: Inov-8 X-talons 212

Map walk on Moor of Alvie with the Juniors

Orienteering (Controlling) 20:00 [2] 1.0 km (20:00 / km) +10m 19:03 / km
shoes: Inov-8 X-talons 212

Out to check a control Jack hung then couldn't find where he put it, then run back to the group

Orienteering (Shadowing) 12:00 [3] 1.0 km (12:00 / km) +25m 10:40 / km
shoes: Inov-8 X-talons 212

Shadowing Will and Aiden on a map memory excercise, they were faster than I expected

Running warm up/down 2:15 [2] 0.5 km (4:30 / km) +10m 4:05 / km
shoes: Inov-8 X-talons 212

Out to the start of the time trial

Running intervals 10:00 [5] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: Inov-8 X-talons 212

2*1km timetrials againsts the juniors
Track 3:24
Terrain 4:34

Only beat them by 10s on both embarassingly....some of them are seriously fast!

Orienteering (Controlling) 26:00 [3] 2.1 km (12:23 / km) +40m 11:18 / km
shoes: Inov-8 X-talons 212

Controlling the far part of Uath Lochans and checking some of Florences controls on the way back. A bit grotty in places

Orienteering (Pacing) 10:00 [3] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: Inov-8 X-talons 212

A few pacing checks... 34 doubles to 100m

Orienteering (Shadowing) 25:00 [2] 1.8 km (13:53 / km) +75m 11:30 / km
shoes: Inov-8 X-talons 212

With Ruaridh and Sam on the compass and pacing course

Orienteering (Shadowing) 25:00 [2] 2.1 km (11:54 / km) +30m 11:07 / km
shoes: Inov-8 X-talons 212

With Aiden on the Aiming off course

Orienteering race 20:00 [5] 1.5 km (13:20 / km) +10m 12:54 / km
shoes: Inov-8 X-talons 212

Star Relay with the Benhams against the juniors, won comfortably

Saturday Jul 28, 2012 #

Running warm up/down 7:00 [3] 1.3 km (5:23 / km) +10m 5:11 / km
shoes: X-talons 2

Run out from Laganlia to the start of the time trial.
Loop around Laganlia afterwards

Running intervals 16:00 [5] 3.19 km (5:01 / km) +139m 4:07 / km
shoes: X-talons 2

3*1km 60s recovery
1km track 3:19 110m
1km terrain 5:48 25m (got a bit lost so not flat out)
1km track 3:38

Thursday Jul 26, 2012 #

Running warm up/down 27:00 [3] 4.58 km (5:54 / km) +80m 5:25 / km
shoes: X-talons 2

Down into Rivelin with Treb and back aferwards from the allotments

Running hills 17:42 [5] 2.54 km (6:58 / km) +200m 5:00 / km
shoes: X-talons 2

2*5*Bell Hag Hill with Run down recovery very tough! Great off road hill for these!
Uphill about 45secs recovery 30s and 2mins between sets
Enjoyed it

Wednesday Jul 25, 2012 #

Running long 52:45 [3] 9.05 km (5:50 / km) +224m 5:11 / km
shoes: X-talons 2

Rivelin standard....was going to do a longer run but wokeup a bit late and my foot was a bit tender anyway

Tuesday Jul 24, 2012 #

Running warm up/down 15:00 [3] 2.4 km (6:15 / km) +35m 5:50 / km
shoes: X-talons 2

Down to Rivelin with Treb
Jog back after walking a fair bit

Running intervals 20:00 [5] 3.7 km (5:24 / km) +15m 5:18 / km
shoes: X-talons 2

Pyramid session 4*30(30) 2*1(1) 1*2(2) 2*1(1) 4*30(30)

Monday Jul 23, 2012 #

Running 35:37 [4] 7.5 km (4:45 / km) +150m 4:19 / km
shoes: X-talons 2

Rivelin with Treb, droppeddown through BHP then back up the usual downhill. Felt fast but felt good for once

Thursday Jul 19, 2012 #

Running warm up/down 17:10 [3] 2.7 km (6:21 / km) +100m 5:22 / km
shoes: X-talons 2

Towards the stables and down into Rivelin
Back home afterwards on a slightly shorter loop, legs complaining a bit yet felt I could have ran the session for a lot longer

Running hills 15:00 [5] 2.45 km (6:07 / km) +160m 4:37 / km
shoes: X-talons 2

Offroad hill reps on the field below the stables
6 large (~1min)
5 small (~30s)

Didn't feel like I could run harder but it didn't feel difficult to keep the pace up

Wednesday Jul 18, 2012 #

Running 1:31:34 [3] 14.72 km (6:13 / km) +510m 5:18 / km
shoes: X-talons 2

Rivelin to Wyming Brook and back, was nice out in the sun :D

Tuesday Jul 17, 2012 #

Running warm up/down 8:42 [3] 1.46 km (5:58 / km) +30m 5:24 / km
shoes: X-talons 2

Run up to Bole Hill Park in the drizzle
Run back topless as it was roasting!

Running intervals 18:10 [5] 4.0 km (4:33 / km) +105m 4:01 / km
shoes: X-talons 2

5*2mins (1min walk) in Bole Hill Park
Followed by 3*football pitch lengths (20, 17, 18) walked width

Sunday Jul 15, 2012 #

Running long 1:21:30 [3] 12.93 km (6:18 / km) +381m 5:30 / km
shoes: Inov-8 X-Talons

Loxley loop reverse, the hills felt hard! Foot wasn't too bad, think it may be the shoes?

Saturday Jul 14, 2012 #

Running 8:20 [3] 1.0 km (8:20 / km) +30m 7:15 / km
shoes: X-talons 2

Jog to and from Bole Hill Park

Running intervals 11:40 [5] 2.9 km (4:01 / km) +10m 3:57 / km
shoes: X-talons 2

10*football pitch length with jogged recovery back around half the field. Roughly 22secs (55secs)
Feeling very groggy to begin with

Friday Jul 13, 2012 #

Running 35:52 [2] 5.65 km (6:21 / km) +157m 5:34 / km
shoes: X-talons 2

Run with Treb out around Loxley bit of looping around fairly terrain-esque at times which was fun. Nice change from Rivelin

Thursday Jul 12, 2012 #

Fell running 24:05 [3] 3.7 km (6:31 / km) +70m 5:57 / km
shoes: X-talons 2

To and from Fox House after work to the woods.
Little bit of jogging between between intervals and jogging

Fell running intervals 10:00 [4] 1.6 km (6:15 / km) +30m 5:43 / km
shoes: X-talons 2

1 lot of 5*30 (30s) before hills and the same after in the woods, really nice underfoot in places

Fell running hills 12:00 [5] 1.64 km (7:19 / km) +145m 5:04 / km
shoes: X-talons 2

2*the plummet with roughly 2mins run down recovery
3:38
4:03

Wednesday Jul 11, 2012 #

Running 21:30 [4] 4.35 km (4:57 / km) +60m 4:37 / km
shoes: Inov-8 X-talons 212

Usual old easy Watergate loop slightly fartleky as I pushed the hills quite hard. Foot felt fine in the shoes which is odd even when I pushed on the roady section. May go check out some lower profile shoes when I get back to sheffield

Tuesday Jul 10, 2012 #

Running 45:00 [1] 7.34 km (6:08 / km) +115m 5:41 / km
shoes: Asic's GT-2150

Easy round Whickham and Sunniside with my mum to loosen off after the weekend. Not too sore bar a small niggle in my quad.
Foot again was fine off road but sore as soon as I hit the road :/

Sunday Jul 8, 2012 #

Fell running race 4:14:48 [4] 18.9 km (13:29 / km) +1075m 10:30 / km
shoes: Inov-8 X-talons 212

Saudners Day 2
Started off well, spiked the first 2 and ran strong. Marked 3 100m wrong so lost about 2/3mins I think. 4 not convinced about the line we took I think there was a lot quicker route then struggled a bit going up to Pots of Ashness but managed alright. 5 we marked 1km wrong down a hill lost about 10/15mins I think as it was a long way down the hill. On 6 the fog came down whilst we were contouring and we missed the col, I was also dying on my feet so had to have a quick lie down whilst Lewis worked out where we were. Dropped into the control before Dore Head screes and saw Ba-ba and Wil just behind us. A "sprint finsh" occured which ended up with Lewis carryingmy bag - again - for 1km. Nic came past but luckily Wil wasn't as strong as him and we just about held them off to win by 27s boom!

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