Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Oct 19, 2008:

activity	#	time	miles		km		+m				load
Orienteering	2	6:33:49	15.29	(25:46)	24.6	(16:01)	525	52 /	62c	83%	331.2
Running	4	3:27:00	22.97	(9:01)	36.97	(5:36)	840				174.1
Other	1	1:30:00	1.86	(48:17)	3.0	(30:00)					54.0
S and C	1	50:00									40.0
Cycling	1	15:00	5.53	(2:43)	8.9	(1:41)					9.0
Total	6	12:35:49	45.65		73.47		1365	52 /	62c	83%	608.3

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Sunday Oct 19, 2008 #

Orienteering race 1:02:00 [4] *** 8.4 km (7:23 / km) +165m 6:43 / km
spiked:14/16c shoes: walshes a

Brown at Slaley

I won by 1min-ish over John Tullie
Pleased with my run as didn't make any big mistakes took a bad route to 4 then mis-read the map at 6. Generally good but didn't have the energy to run as fast as I would have liked.

Looking forward to my easy week

Saturday Oct 18, 2008 #

Orienteering 4:30:00 [3] *** 9.5 km (28:25 / km) +300m 24:33 / km
spiked:31/36c shoes: walshes a

YHOA training day at Storthes Hall

Good area enjoyed the courses:
Map Memory excercise with Alice didn't go too well forgot where I had to put the 2nd one. But got the ones she put out alright.
Raced round the control pick in opposite directions with Josh....He beat me but it was down to a contol being in the wrong place..and me being in the wrong place.
Then a 'Long' relay (2.7km-ish) which felt good on a big line went to number 1 then a group mistake to 2 let me and Josh 'escape' surprised at how far we managed to get away so quickly the he pulled away up the hill but went the wrong way and I was quite clean and fast after that.
Straight into a 'Middle' relay (1.9km-ish) felt well tired and just tried to get the navigation right which worked and I was 1st back by about 2-3mins i think?

C • 4hour 30mins 2

Orienteering warm up/down 12:00 [3] 1.3 km (9:14 / km)
shoes: walshes a

Was allowed to lead the warm-up so jogged about a bit then did running drills and dynamic and a few static upper body stretches

Orienteering race 49:49 [5] *** 5.4 km (9:14 / km) +60m 8:44 / km
spiked:7/10c shoes: walshes a

Night Race at Slaley
Winner: Patrick Smyth 45mins

Good fun, a new experience and a bit creepy at times navigated quite well but you went into a block of woodland with the only feature being the control that your looking for. Lost quite a lot of time therefore on nos.2 and 8 and a little on no.6. 2 the ride which it was on was indistinct. 8 again the ride ws indistinct at the boulder was tiny and 6 got put off a little by another.

Thursday Oct 16, 2008 #

Running warm up/down 12:00 [2] 2.03 km (5:55 / km) +30m 5:30 / km
shoes: Asic's

To the start of hill reps then stretches and after jog/walk back

Running hills 32:00 [5] 6.0 km (5:20 / km) +600m 3:33 / km
shoes: Asic's

Reps near Duckpool avenue.

10x30s (35secs recovery)
5 x 1min (1.10mins)
10x30s (35secs)

http://explore.ordnancesurvey.co.uk/os_routes/show...

Wednesday Oct 15, 2008 #

Running long 1:30:00 [4] 18.44 km (4:53 / km) +170m 4:40 / km
shoes: Asic's

Run back home after canoeing went "the wrong way" to Wylam with David and his mid-weight bag. Then back to Newburn and over the Tyne then through Ryton, Blaydon, Swalwell and Dunston up Whickham Bank along front street. Got to Spinks with 5mins to spare so did a little loop around the housing estate.

http://explore.ordnancesurvey.co.uk/os_routes/show...

C • sub 5minute ks!!! 2

Running warm up/down 12:00 [1] 1.0 km (12:00 / km)

Running drills beforehand then a sort of walk/jog with stretches after.

Other 1:30:00 [1] 3.0 km (30:00 / km)

Canoeing
Skills and a longer river trip

Tuesday Oct 14, 2008 #

S and C 50:00 [3]
shoes: Asic's

Pushed as hard as I ould in the circuits n not as hard in the boxing (as I had a crap partner) so feeling a bit drained but not abso knakered

Cycling warm up/down 15:00 [1] 8.9 km (1:41 / km)
shoes: Asic's

Low intensity

Running warm up/down 9:00 [2] 1.5 km (6:00 / km)
shoes: Asic's

Run to and from gym

Monday Oct 13, 2008 #

Running 40:00 [3] * 6.5 km (6:09 / km) +30m 6:01 / km
shoes: Asic's

Slow jog to Gosforth and back over the town moor. Felt crap calves are knakered. 4 too tired had to walk a bit:(
http://explore.ordnancesurvey.co.uk/os_routes/show...

Running warm up/down 12:00 [1] 1.5 km (8:00 / km) +10m 7:45 / km
shoes: Asic's

More of a walk after didn't have the energy

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