Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 31 days ending Aug 31, 2017:

	activity	#	time	miles		km		+m	load
	Orienteering	22	25:45:29	109.78	(14:05)	176.68	(8:45)	2491	1301.2
	Running	14	8:35:44	64.16	(8:02)	103.25	(5:00)	790	416.8
	Fell running	4	5:21:26	33.93	(9:28)	54.6	(5:53)	2195	269.2
	S and C	2	1:10:00						52.5
	Swimming	2	26:00	0.78	(33:28)	1.25	(20:48)		19.6
	Total	43	41:18:39	208.64		335.78		5476	2059.3
averages - sleep:6

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Thursday Aug 31, 2017 #

10 AM

Fell running 55:00 [3] 8.5 km (6:28 / km) +490m 5:01 / km
shoes: Innov8 Xtalon 2017 #2

Feeling tired today after last night, so my monthly Inglebrough was more sedate than usual (33mins/29mins). Then trotted down a similar percentage slower than usual too. Think a lack of breakfast was partly to blame.

Wednesday Aug 30, 2017 #

6 PM

Fell running warm up/down 31:26 [3] 5.5 km (5:43 / km) +20m 5:37 / km
shoes: Innov8 Xtalon 2017 #2

Wu loop in Little Langdale
Wd jog from the top of Lingmoor

Fell running hills 51:20 [4] 7.0 km (7:20 / km) +615m 5:06 / km
shoes: Innov8 Xtalon 2017 #2

The Jack Wright classic on Lingmoor.
12min, 10mins, 10mins

Good fun but tough!

Friday Aug 25, 2017 #

Note
(sick) (rest day)

No wonder I've been feeling a bit rotten recently

Thursday Aug 24, 2017 #

6 AM

S and C 35:00 [2]

Feeling tight in a few places and balance isn't the best at the moment

3 PM

Running 49:45 [2] 9.2 km (5:24 / km) +50m 5:16 / km
shoes: Mizuno Sayonara 2

Shuffle HFW. Body not feeling great.

4 PM

Note

Managed to get in some consistent quality training the last two months or so and got my motivation back. Had earmarked this weekend as a natural breaking point after lots of travel and such. But may extend it a bit and have a proper rest and think about the winter and 2018.

C • *RELAYS 2

Wednesday Aug 23, 2017 #

6 AM

Running 28:40 [3] 6.1 km (4:42 / km) +50m 4:31 / km
shoes: Mizuno WR19

ITW. Groggy and tired after training last night but perked up on the drop down down the hill.

6 PM

Fell running warm up/down 29:00 [3] 5.0 km (5:48 / km) +60m 5:28 / km
shoes: Innov8 Xtalon 2017 #2

Along the road and up a path beforehand. Then along to the start closer to the time.
Along the road afterwards. Feeling ok in the legs but stomach not happy.

Fell running race 34:40 [5] 8.4 km (4:08 / km) +200m 3:41 / km
shoes: Innov8 Xtalon 2017 #2

Harrock Hill Fell Race 4th
Remembered this was on at 3pm sat in the office so ditched plans to run home and do this instead. Didn't recognise anyone at the start but expected it to be fast and trail-y. It did not disappoint.
One guy went off really hard for about 200m and eased back another lasted about 1km up the first hill then the eventual winner went past followed by a guy from Chorlton.
Caught back up on the drop down the hill and got in to first passing through the cows. Kept it to the bottom of the second hill which I hated, long gradual tarmac after a fast descent, then gradually filed back in to 4th with a big gap behind. Tried to close the Chorlton guy on the second decent but he had a big enough gap to keep it to the finish.

Nice evening out

C • Solid 1

Tuesday Aug 22, 2017 #

6 AM

Running 28:50 [3] 6.0 km (4:48 / km) +35m 4:40 / km
shoes: Mizuno WR19

Along Aigburth Road then back along the prom. Felt really good for about 4km then the legs just stopped working and were chugging away.

6 PM

Running intervals 27:00 [5] 5.91 km (4:34 / km) +50m 4:23 / km
shoes: Mizuno Sayonara 2

Liverpool Harriers 6*3mins(90s)

Felt a bit tired and shitty all day but decided to go along and say hello to everyone again. Felt alright on the the first 4reps then over ran the first minute of the 5th and blew up at the same point on the last. Happy with the speed though and a decent reintroduction to it again. Need to get my membership in before XC season starts up.

Distances; 0.94, 0.94, 0.94, 0.95, 0.91, 0.29(1min)

Running warm up/down 26:00 [3] 5.15 km (5:03 / km) +20m 4:57 / km
shoes: Mizuno Sayonara 2

A lap of The Mystery before.

4* 20s strides followed by another lap of The Mystery afterwards

Monday Aug 21, 2017 #

6 AM

Running 28:54 [3] 6.02 km (4:48 / km) +25m 4:42 / km
shoes: Mizuno WR19

Woke up at 5:30?! So was out the door at 6:00 promptly. Felt ok to begin with then became quite leggy and groggy

4 PM

Running 57:40 [3] 12.4 km (4:39 / km) +100m 4:28 / km
shoes: Mizuno WR19

HFW inc Everton Park, Wavertree Botanic, The Mystery and Sefton. Nice and mizzly to begin with then warmed up.

Sunday Aug 20, 2017 #

11 AM

Orienteering warm up/down 20:07 [3] 3.8 km (5:18 / km) +20m 5:09 / km

To the start from the station before.
Back from the arena to the station afterwards.

Orienteering race 40:17 [5] 5.86 km (6:52 / km) +50m 6:36 / km

Hemfosadubbeln medel
Hmmmm, made a stupid 180 off the start flag as I didn't expect to be going back on myself to #1 binning 2mins. Went around the bottom in to the control and came up the slope to find Erik Liljequist a bit confused. Took different lines to #3 but met up in the circle. Lost a bit of time too low on #4 before getting back in font to #5. Rushed a bit to #6 and despite running bang on line thought I was too far south and missed 30s to the north taking Erik with me. Dropped a bit back on #8 but took a straighter line so overtook again in to #11 then played it safe to #12 dropping back a bit. Enjoyed the longer leg taking a different line but falling back in behind in the circle and overtook in to #15 navigating in to the finish.

It definitely helped with confidence, running with someone out there and it whilst at times I had to work hardish to keep up they aren't going that fast out there. A good end to the fortnight.

Saturday Aug 19, 2017 #

10 AM

Orienteering warm up/down 18:40 [3] 3.05 km (6:07 / km) +15m 5:58 / km

Jog to the start
And back from the finish with Beth

Orienteering race 1:35:04 [4] 11.83 km (8:02 / km) +85m 7:45 / km

Hemfosadubbeln Lang
Felt like I had a decent if slowish start but navigating well. Then came off my bearing slightly to #4 and found a parallel feature which threw me, ran back after a little to relocate and straight in 2:30 lost. Then navved pretty well again with a little overshoot to #8. Fine though #16. A little drift left again cost me about 30s to #17 before my big mistake. Took a bearing to #18 but couldn't follow it for toffee, went way left initially and losing myself then managed to relocate and then drifted too far right. Had to slow down loads here losing 5mins at least. Pretty comfortable after this but lost quite a bit of confidence through #19 and #20.

Not the best pre-race prep being at Gronalund till 10:30.

4 PM

Swimming 6:00 [1] 0.5 km (12:00 / km)

Little bit of a swim after the long

Friday Aug 18, 2017 #

8 AM

Running 30:00 [3] 5.5 km (5:27 / km) +70m 5:08 / km
shoes: Mizuno Sayonara 2

Ran to the training in Hammarbyhojden today, left the house in drizzle, but after 5mins of running it turned in to a bit of a downpour. Along Altavagen towards Sickla before heading along Jarlasjon to Hammarbybacken. Quite run up that before dropping down to the start area.

Thursday Aug 17, 2017 #

10 AM

Orienteering 53:43 [3] 4.8 km (11:11 / km) +30m 10:51 / km

Brunn
Hanging controls on a corridor map, infinitely more stressful. Cut across between two corridors (maybe 500m) looking for a vague form-line hill.....not the best plan really. Took a while to relocate but really enjoyed it!
Managed to fall off a cliff hanging the second control and bruised my ribs.

6 PM

Orienteering warm up/down 33:53 [3] 5.5 km (6:10 / km) +40m 5:57 / km

From Hellasgarden in to Nacka with a decent-sized group for Ravninen club training. Tracks and terrain.
Extended loop back to the club hut around the lake front.

Orienteering 16:20 [4] 2.33 km (7:01 / km) +25m 6:39 / km

Keps OL in Nacka
Running with Tom. We smashed it despite my poor direction at times I do like a good drift, need to work on holding direction it seems!

Wednesday Aug 16, 2017 #

8 AM

Orienteering 15:00 [3] 2.3 km (6:31 / km) +40m 6:00 / km
shoes: Mizuno WR19

Putting the last few Luffarligen controls out and running up to the start and back.

1 PM

Orienteering 43:37 [3] 5.7 km (7:39 / km) +85m 7:07 / km

Collecting in the Luffarligen controls from Nacka. Despite going there yesterday still managed to balls up one by a minute or two by being too cautious. Nice to be out in it again.

Tuesday Aug 15, 2017 #

10 AM

Orienteering 1:29:30 [3] 8.6 km (10:24 / km) +70m 10:00 / km

Collecting controls and shadowing Angus, Joe and David around a trains exercise in Samskolan near Saltsjobadet.
Was going slow at times then able to speed up once we'd overtaken the girls groups. Pretty decent technically, when 'racing' but direction not always the best.

4 PM

Swimming 20:00 [3] 0.75 km (26:40 / km)

Slow with Tom

6 PM

Orienteering 1:22:00 [3] 7.7 km (10:39 / km) +95m 10:02 / km

Hanging/checking controls with Tom in Nacka for Luffarligen. Got complacent at one point and got rather misplaced. Rest were fine though.

Monday Aug 14, 2017 #

10 AM

Orienteering 48:10 [3] 4.22 km (11:25 / km) +50m 10:47 / km

Control hanging in Svartvik. All generally fine bar one where the map was quite vague so had to go in and out a couple of times to be sure.
Out to collect a few but bumped in to Tom who was on it so shuffled back via the last one to get in.

8 PM

Running 52:40 [3] 11.05 km (4:46 / km) +125m 4:31 / km
shoes: Mizuno WR19

Had been desperate to get out for a simple run at some point. So managed to get out after the group did Ravninen's S&C class.
Out through Nacka to Kolarangen then towards Mellanberg before heading back to Altavagen and looping beyond to get over 10km. Enjoyable out in the dying light in a vest.

Sunday Aug 13, 2017 #

10 AM

Orienteering 2:25:00 [3] 13.61 km (10:39 / km) +100m 10:17 / km

Velamsund

Controlling the big loop of controls.
Shadowing Zac around the control pick
Shadowing Dan around the outer loop
Shadowing Joe around the outer loop

Shattered

5 PM

Orienteering 44:08 [3] 4.7 km (9:23 / km) +81m 8:39 / km

Shadowing Dan around the one man relay course. Generally good but harder without the controls out.

Saturday Aug 12, 2017 #

9 AM

Running warm up/down 30:45 [3] 6.0 km (5:08 / km) +65m 4:52 / km
shoes: Mizuno WR19

Lap of the course before and afterwards.
Left calf tight from the track the other day but easing slightly during the warm up and down.

Running tempo 18:27 [4] 5.0 km (3:41 / km) +80m 3:25 / km
shoes: Mizuno WR19

Haga parkrun.
Ran the first 2.5 hard to encourage the juniors to push and chase me then calf started tightening so eased back a bit letting Joe, Nick and Zac come past. Cruised in tempo-ey pace once Zac came past with a big gap behind.

11 AM

Orienteering 31:00 [3] 3.85 km (8:03 / km) +25m 7:48 / km
shoes: Innov8 Xtalon 2017 #2

Map memory exercise with Joe in Haga park.
Collecting in some of the northern controls afterwards.

3 PM

Orienteering 1:38:00 [3] 7.3 km (13:25 / km) +90m 12:39 / km

Control hanging for the gaffled mass start race in the afternoon at Nacka. Gave myself an hour and a half, but double (and triple) checking a few control were placed right meant I took a little bit longer than planned.

Friday Aug 11, 2017 #

S and C 35:00 [3]

Free weights at Crossfit Eken. Keeping it lightish.

Orienteering 44:00 [3] 4.15 km (10:36 / km) +40m 10:07 / km

Hanging controls at Hojden. Tough in the green but fine once out, the marshes were quite sapping. Guest appearance from Gustav which led to a load of exited fangirls.....

Thursday Aug 10, 2017 #

10 AM

Orienteering 1:34:20 [3] 10.15 km (9:18 / km) +50m 9:04 / km

Control hanging at Orminge.

Shadowing Ben around an exercise
Shadowing Joe around an exercise.

Collecting in controls, finishing at the swimming spot

5 PM

Orienteering race 1:08:45 [4] 6.6 km (10:25 / km) +40m 10:07 / km

Sommarserien at Stora Sand on Ingaro.
Great area but quite draining physically.
Started well before a big miss in the circle (4mins!?) dropped me back a bit. Picked it up again although a bit sloppy again before 30s mistake on #12 and 3mins again on #14. Good in patches but poor in others becoming tired and dehydrated by the end. Quite optimistic though.

Orienteering warm up/down 8:40 [3] 1.6 km (5:25 / km) +15m 5:10 / km

To the start, minimal afterwards to catch up with Dan and Tom.

Wednesday Aug 9, 2017 #

10 AM

Orienteering 1:44:00 [3] 7.1 km (14:39 / km) +80m 13:52 / km

Control hanging in Mortsjon, standard first control mistake then ok.

Shadowing Harry around a course.
Shadowing Angus around a course.

5 PM

Running race 9:42 [5] 3.0 km (3:14 / km)
shoes: Mizuno WR19

Tour time trial. Nick, Tom and I were running to make sure the juniors ran hard. Angus, who is a pretty good track runner, ran off at the start and gradually extended his lead throughout. Had Tom sat on my shoulder for the first 2km or so before pulling away slightly as he eased back. Then had to kick on the last lap to pull away from Dan.

Splits (roughly):
3:17
3:15
3:09

Pretty happy with that, maybe 2/3 seconds off my unofficial p.b and 7s quicker than the last 3km and probably official p.b. Good motivation for training.

Running warm up/down 23:00 [3] 3.0 km (7:40 / km) +30m 7:18 / km
shoes: Mizuno WR19

Jog most of the way from the clubhut to the track, fairly slow at times then a couple of laps.
A couple of laps afterwards to stretch out a bit.

6 PM

Running 51:00 [3] 8.62 km (5:55 / km) +60m 5:43 / km
shoes: Mizuno WR19

Stockholm Hash Harriers run around Hamarbyhojden, Enskededalen and Karrtorp. Things were going ok until we realised we were missing a few juniors. After a bit of panic and backtracking they appeared. Had to walk back from a point as some of the juniors were tired.

Tuesday Aug 8, 2017 #

7 PM

Orienteering 1:00:00 [3] 7.5 km (8:00 / km) +70m 7:39 / km
shoes: Mizuno WR19

Lap of Kalltorpsjon with a little loop whilst Nick got changed.
A few drills afterwards

Long day of moving stuff around and preparing

Monday Aug 7, 2017 #

Note
slept:6.0 (rest day)

Terrible nights sleep and an earlier than realised train meant I decided not to go for a run this morning. Probably for the best, its going to be a long day!

Arrived at Hellasgarden at 2:30am

Sunday Aug 6, 2017 #

Note
(rest day)

Driving back to Liverpool from Newcastle.
Washing and packing ready to go to Stockholm

Saturday Aug 5, 2017 #

Orienteering warm up/down 14:00 [3] 2.5 km (5:36 / km) +30m 5:17 / km

Run about before heading to the start
Minimal afterwards

Orienteering race 1:18:57 [5] 12.25 km (6:27 / km) +405m 5:32 / km

Scottish 6 Day - Glen Feardar West
Legs feeling a bit pants overnight and on the run to the start so didn't expect too much. Pushed hard out the start and caught sight of Ali Thornton leaving #1 so reeled him in en route to #3 before realizing I hadn't the foggiest of where I was and binned maybe 60-90s. Leaving the control I saw the danger man who had nearly caught me 2mins so I swore and tried to run harder.
Was ok through the control pick but wasn't map reading enough. Got #9 alright and chose to contour the hill which turned out to be pretty good managing to drop Ali. Again ok through till #15 able to run quite hard on some bits but losing time on #14. Going in to #16 I didn't really plan anything and was chasing down Meg, Fanni and Julie so managed to bin 3mins. Got a bit concerned that Lewis would have caught me at this point but only saw Ali again at this point. Caught him back up through the next few controls and ran in to the spectator in front of a pack. Struggled back up to #25 before trying to kick for home. Pleased to have a better run and be around some people today.

Overhauled the 1:13 lead to Lewis to take the win overall!

Friday Aug 4, 2017 #

Orienteering 47:33 [3] 6.93 km (6:52 / km) +190m 6:02 / km

Scottish 6 Day Glen Feardar East
Feeling tired now. Got royally confused on the way to #1 but didn't lose to much time then overshot #2 ending up at #6 before relocating. Took a safe route to #3 in time to catch the Spongey express before uncoupling towards #8. Messed up #10 a fair whack and then #12 and #13 and finally #18. This was compounded by legs which were less than keen to run today. Pretty poor in all honesty.

Lewis extended his 8s lead from this morning to 1:13. Luckily his run wasn't too much better than mine.

Orienteering warm up/down 5:30 [3] 1.0 km (5:30 / km) +20m 5:00 / km

A mighty warm-up and warm-down today

Thursday Aug 3, 2017 #

8 AM

Running 15:46 [3] 3.1 km (5:05 / km) +10m 5:00 / km
shoes: Mizuno Sayonara 2

Out along the Deeside Line this morning to try shake the legs out a bit. Not too many complaints but could tell they were tired.

1 PM

Orienteering race 1:11:12 [5] 9.65 km (7:23 / km) +415m 6:04 / km

Scottish 6 Days Creag Choinnich
Lewis was starting 3mins behind me today so I knew I needed a decent performance otherwise he'd end up seeing me. Started quite hard but was blowing by #2 and regretting Lochnagar the day before. Overshot #3 as is becoming standard and spied Spongey heading over the hill and not Lewis luckily. Ran in to #4 but was a bit high, struggled to relocate before Spongey caught me and went in with him. Got insta-dropped pretty much today. But was ok through #6 and #7. Took the down and up routechoice to #8 before slogging my way up the hill twice. Lost a bit more time at #17. Didn't really enjoy this one but closed in from 5:30 to 8s on Lewis. The tension is building.

Orienteering warm up/down 13:00 [3] 2.2 km (5:55 / km) +60m 5:12 / km

Ran the flatter bit to the start with Lewis. Arrived at the start and couldn't stop yawning. Tired!

Wednesday Aug 2, 2017 #

11 AM

Fell running long 2:00:00 [3] 20.2 km (5:56 / km) +810m 4:57 / km
shoes: Innov8 Xtalon 2017 #2

Lochnagar with Mark Purkis, Phil Vokes and Paul Pruzina.
Phil decided to take it on on the way up so the pace was a bit unpleasant given the couple of drinks I had the night before. So I repaid the favor by taking it on on the way down and seeing what pace he could hack. We then 'cruised' in along Loch Muick with a short comfort break.
Cracking run in some nice sunny weather.

Tuesday Aug 1, 2017 #

8 AM

Running 17:35 [3] 3.2 km (5:30 / km) +10m 5:25 / km
shoes: Mizuno Sayonara 2

Morning run out along the path to the Pass of Ballater and back.

11 AM

Orienteering 43:23 [5] 6.7 km (6:29 / km) +115m 5:58 / km

Scottish 6 Days Birsemore Hill
Set off ok but kept hemorrhaged time here and there particularly on #3 ended up way offline. Got my act together a bit through to #11 where Dane caught me. We then worked together quite well across the top and on to the steep slope before I got a bit hesitant and he pulled out a small gap. On the running legs in to the finish he dropped me but must have missed me as he forgot about the 2nd to last and I found him again.
Average performance I think. But still quite rusty. Physically quite pleasing though.

Orienteering 17:40 [3] 3.2 km (5:31 / km) +60m 5:03 / km

Run most of the way to the start until the steep bit started. Feeling ok.

4 PM

Running race 20:00 [3] 4.0 km (5:00 / km) +10m 4:56 / km
shoes: Mizuno Sayonara 2

With Will along the Deeside way from Cambus O'May. Stopped off for a chill in the river

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