Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Aug 31, 2014:

activity	#	time	miles		km		+m	load
Orienteering	13	19:27:33	72.45	(16:07)	116.6	(10:01)	3215	979.6
Running	8	6:00:52	44.96	(8:02)	72.35	(4:59)	447	286.5
S and C	11	5:40:10	1.55		2.5			18.1
Fell running	4	4:13:59	21.31	(11:55)	34.3	(7:24)	2085	209.6
Total	28	35:22:34	140.27		225.75		5747	1493.9
[1-5]	23	30:02:34

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Sunday Aug 31, 2014 #

S and C 30:00 [0]

Sore calves and glutes from the terrain yesterday

Running 1:30:00 [2] 16.7 km (5:23 / km) +35m 5:20 / km
shoes: Inov-8 X-talon 212 2013B

Along the beach up at Druridge nice and easy then a bit of a dip in the sea afterwards to ease the legs

Saturday Aug 30, 2014 #

S and C 30:00 [0]

Fell running warm up/down 12:00 [3] 2.0 km (6:00 / km) +15m 5:47 / km
shoes: X-talon 190s 2

Out the field and up the first hill for a bit too look at the route as I had no idea what was going on.
Bit of a jog afterwards with Dave Beech

Fell running race 31:59 [5] 6.8 km (4:42 / km) +180m 4:09 / km
shoes: X-talon 190s 2

Bellingham Show Fell race 1st place
Set off with a lap round the field in front of everyone then through the car park and then up on to the hill over the back and then back over. Took it out reasonably hard and then felt pretty strong in the terrain as there weren't many trods or anything so kept pulling away and then getting lost with the tapes lost about 1mins. Made a mistake and ended up in 4th a bit behind then managed to overtake and gap everyone and held on

Running 11:00 [2] 2.0 km (5:30 / km)

Barefoot on the grass near home to stretch the calves

Friday Aug 29, 2014 #

Note
(rest day)

Legs a bit battered still so thought I'd have a rest before tomorrows show race hopefully

S and C 20:00 [0]

Thursday Aug 28, 2014 #

S and C 30:00 [0]

Running warm up/down 30:10 [3] 6.2 km (4:52 / km) +40m 4:43 / km
ahr:147 max:172 shoes: Innov8 F-Lite 2014

From the stadium up to Heworth roundabout
Back from Pelaw hobbling a bit with sore calves

Running tempo 39:47 [4] 10.2 km (3:54 / km) +42m 3:49 / km
ahr:164 max:175 shoes: Innov8 F-Lite 2014

Plan was a 7.5mile tempo but jacked it in after 10km as calves were sore and the bloke I was with eased back there. Little bit of a stomach issue but that sorted itself out. And then picked the pace back up again, another enjoyable session it feels a lot better with Gateshead as there are a few people in front as well as close behind.

Wednesday Aug 27, 2014 #

S and C (Flexibility) 30:00 [0]

Running 30:00 [2] 6.4 km (4:41 / km)
shoes: Innov8 F-Lite 2014

Easy round the track

Tuesday Aug 26, 2014 #

Running warm up/down 25:45 [3] 4.9 km (5:15 / km) +30m 5:06 / km
shoes: Innov8 F-Lite 2014

Out with Gateshead Harriers from the stadium down to the Quayside.
Then slower back up with a guy called Rob (I think)

Running 34:40 [5] 8.25 km (4:12 / km) +60m 4:03 / km
shoes: Innov8 F-Lite 2014

Went along to Gateshead Harriers to try something new and hopefully find a better group to train with. It was much better in terms of the number of people around. Session was 5*1mile but skipped the 4th as my calves are still wrecked from the weekend. Tried to keep it steady and not hare off which worked quite well. Loop was along the quayside then up a hill then a long descent, times were:
5:50
5:52
5:53
5:32

First session for a while and felt pretty decent so pleased with that as something to build on

Note

4hours slogging over the bac' O'Dun Fell again this time carrying buckets of moss backwards and forwards then across to some track to check that out. Tiring

Monday Aug 25, 2014 #

Running warm up/down 24:30 [3] 4.5 km (5:27 / km)
shoes: Brooks Glycerin 11 #2

2km on the track before then a few loosening stretches and after then 2km afterwards

S and C (Circuits) 20:10 [4] 2.5 km (8:04 / km)
shoes: Brooks Glycerin 11 #2

2*14*20s of lots of things then 100m strides between each exercise. Pullups were pathetic both times managed about 3 full ones in 2 rounds. Running got progressively slower

S and C (Flexibility) 30:00 [0]

Sunday Aug 24, 2014 #

Orienteering warm up/down 8:00 [3] 1.0 km (8:00 / km) +50m 6:24 / km
shoes: Innov8 Xtalon 212 2014

Went to go do some technique training in the lakes did my warm-up and checked two gate crossing I was unsure of then went to the start and found a snake. Didn't really fancy training after that as I thought there may have been more in the area

C • Hahaha what is wrong with y... 7

Fell running 1:28:00 [3] 8.9 km (9:53 / km) +1050m 6:13 / km
shoes: Innov8 F-Lite 2014

So instead went for a longer run in the hills.
Dunmail Raise, Seat Sandal, Fairfield and Dollywaggon Pike feeling battered afterwards and struggling to walk down stairs. Didn't fancy Grasmere as my legs were tired from Scarborough

Saturday Aug 23, 2014 #

S and C 30:00 [0]

Easing off after this morning

Orienteering race 1:07:40 [5] 9.1 km (7:26 / km) +365m 6:12 / km
shoes: Innov8 F-Lite 2014

Scarborough Urban White Rose
Decent run but lost too much time should have been much closer to Oli and Jamie but time to start training again now.

Orienteering 25:00 [3] 3.4 km (7:21 / km) +80m 6:35 / km
shoes: Innov8 F-Lite 2014

To the start and then crawled back in a lot of pain from the finish with a rather sprightly looking Romauldas

Thursday Aug 21, 2014 #

S and C 30:00 [0]

Wednesday Aug 20, 2014 #

S and C 30:00 [0]

Tuesday Aug 19, 2014 #

Note

5hours trudging over the peat bogs of bac' o'Dun Fell for work experience

Monday Aug 18, 2014 #

S and C 30:00 [0]

Sunday Aug 17, 2014 #

S and C 30:00 [0]
(rest day)

Time to get back in to it

Saturday Aug 16, 2014 #

Fell running 1:20:00 [3] 10.0 km (8:00 / km) +630m 6:05 / km
shoes: Inov-8 X-talon 212 2013B

Steady up Carn Liath with Ian on the way home from Lagganlia

Friday Aug 15, 2014 #

Orienteering 1:00:00 [4] 10.0 km (6:00 / km) +100m 5:43 / km
shoes: Innov8 Xtalon 212 2014

Lagganlia Classic Pre-run and fun relay

Thursday Aug 14, 2014 #

Orienteering 2:30:00 [3] 10.0 km (15:00 / km) +150m 13:57 / km
shoes: Inov-8 X-talon 212 2013B

Granton & Anagach coaching

Wednesday Aug 13, 2014 #

Orienteering 40:00 [3] 5.0 km (8:00 / km) +50m 7:37 / km
shoes: Inov-8 X-talon 212 2013B

Moor of Alvie and Badaguish hanging

Tuesday Aug 12, 2014 #

Orienteering 2:00:00 [3] 10.0 km (12:00 / km) +150m 11:10 / km
shoes: Innov8 Xtalon 212 2014

Loch Vaa and North Granish coaching

Monday Aug 11, 2014 #

Orienteering 3:00:00 [3] 12.0 km (15:00 / km) +80m 14:31 / km
shoes: Inov-8 X-talon 212 2013B

Roseisle coaching

Sunday Aug 10, 2014 #

Orienteering 2:00:00 [3] 10.0 km (12:00 / km)
shoes: Innov8 Xtalon 212 2014

Lagganlia Day 1

Saturday Aug 9, 2014 #

Running 32:00 [3] 5.7 km (5:37 / km) +60m 5:20 / km
shoes: Innov8 F-Lite 2014

Easy around the tracks of Inshriach with Rob

Friday Aug 8, 2014 #

Fell running 42:00 [3] 6.6 km (6:22 / km) +210m 5:29 / km
shoes: Inov-8 X-talon 212 2013B

Up to the start then around the Hampsfell walked back to assembly to find my mum had broke her arm. Not a good day

Thursday Aug 7, 2014 #

Orienteering 58:27 [3] 7.8 km (7:30 / km) +410m 5:56 / km
shoes: Innov8 Xtalon 212 2014

Lakes Day 4
Better day still too many mistakes and feeling tired

Orienteering 32:00 [3] 2.7 km (11:51 / km) +410m 6:44 / km
shoes: Innov8 Xtalon 212 2014

To from start/finish

Wednesday Aug 6, 2014 #

Running 43:00 [3] 7.5 km (5:44 / km) +180m 5:07 / km
shoes: Innov8 F-Lite 2014

Around Chopwell with Fran. Tired

Tuesday Aug 5, 2014 #

Orienteering 1:15:45 [4] 7.7 km (9:50 / km) +375m 7:55 / km
shoes: Innov8 Xtalon 212 2014

Lakes Day 3
Crap course trotted round as couldn't be arsed with running back and forth across the same area

Orienteering warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Innov8 Xtalon 212 2014

Monday Aug 4, 2014 #

Orienteering 40:24 [4] 4.6 km (8:47 / km)
shoes: Innov8 Xtalon 212 2014

Lakes day 2
See day 1 but more mistakes....tired

Orienteering warm up/down 5:00 [3] 1.0 km (5:00 / km) +20m 4:33 / km
shoes: Innov8 Xtalon 212 2014

To the start

Sunday Aug 3, 2014 #

Event: Lakes 5 Days 2014

Orienteering race 1:12:17 [5] 10.6 km (6:49 / km) +320m 5:55 / km
shoes: Innov8 Xtalon 212 2014

Lakes Day 1
Really good in parts but far too many sloppy mistakes

Orienteering warm up/down 28:00 [3] 4.7 km (5:57 / km) +155m 5:07 / km
shoes: Innov8 Xtalon 212 2014

To the syart with Speakey and back from the finish

Friday Aug 1, 2014 #

Orienteering 1:20:00 [3] 6.0 km (13:20 / km) +500m 9:25 / km
shoes: Innov8 Xtalon 212 2014

Trossachs Classic + warm-up slow and brackeny. Apart from #1 was clean

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