Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Dec 28, 2008:

activity	#	time	miles		km		+m				load
Fell running	2	4:35:00	21.95	(12:32)	35.33	(7:47)	1630				240.5
S and C	4	3:40:00									139.0
Orienteering	2	2:11:11	12.66	(10:22)	20.38	(6:26)	200	35 /	36c	97%	105.9
Running	1	46:30	4.16	(11:10)	6.7	(6:56)					32.5
Total	7	11:12:41	38.78		62.41		1830	35 /	36c	97%	518.0
[1-5]	6	10:42:41

3:25

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Sunday Dec 28, 2008 #

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: walshes a

Jog about before the run and a few stretches
No warm-down

Orienteering race 28:35 [5] ** 5.1 km (5:36 / km) +80m 5:12 / km
spiked:20/21c shoes: walshes a

Hoogmany Hooey long
Winner: Mike Sprot - 25
Quick and easy so pushed hard, orienteered well but it was hard not too some of the controls were difficult to spot though

Orienteering (Collecting) 30:00 [1] ** 2.5 km (12:00 / km)
spiked:15/15c shoes: walshes a

Just walked round a few controls with Kirstin

Friday Dec 26, 2008 #

Orienteering race 42:36 [4] 8.78 km (4:51 / km) +120m 4:32 / km
shoes: walshes a

Herrington Boxing Day Score event
Got all the controls quite comforatbly within the time limit, but took a pretty bad route. Probably could have been 3-4mins quicker I reckon.

Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: walshes a

General jog around before and a few stretches
After a longer jog and more stretches

S and C 1:10:00 [2]

Usual 30min stretching calves
10x 30sec planks with 30secs rest
10x 30sec side planks (5each side) with 30secs rest
1min lunges then 1mins (attempted) squats alternate for 5mins
30secs of leg raises alternate legs
Then stretched groin, hamstrings and sides.

Thursday Dec 25, 2008 #

S and C 1:00:00 [2]

30mins stretching calves again
10x10 press-up with 10secs recovery
10x10 sit-ups with 10secs recovery
10x10 crunches with 10secs recovery
Then general stretches after

Running 46:30 [2] 6.7 km (6:56 / km)
shoes: Asic GT-2130

Gentle evening jog around whickham and sunniside with my mum

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

Note: How sad does this look nearly 2hours of training on chrismas day lol

Wednesday Dec 24, 2008 #

S and C 1:00:00 [3]

30mins stretching my calves, there feeling good again
100 press-ups
100 sit-ups
100crunches

Tuesday Dec 23, 2008 #

Fell running 1:10:00 [3] 10.33 km (6:47 / km) +490m 5:29 / km
shoes: walshes a

From Horton-in-Ribblesdale up Pen-y-ghent then back down the Pennine Way to H-i-R via Hull Pot. Felt so much better today more my sort of time/distance didn't set off too fast either which helped loads.

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

Monday Dec 22, 2008 #

Fell running long 3:25:00 [4] 25.0 km (8:12 / km) +1140m 6:41 / km
shoes: walshes a

From Ingleton up the river to the foot of Whernside alll the way along the ridge (10km!!! upwards) then got onto the 3peaks route and followed that down to the road with a "small-ish" mistake by Josh. Up Ingleborough and down again to Ingleton felt my shins hurting about 2km in so let Tim, Josh and Matt run back off to the Youth Hostel whilst I walk/jogged. Absolutely knakered when I got back. set off at Matts pace which was way to strong for me and subsequently died quite spectacularly.

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

C • Not quite! 3

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