Training Log Archive: MalIn the 7 days ending Jul 12, 2009:
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Sunday Jul 12, 2009 #
Orienteering race 49:15 [5] *** 6.7 km (7:21 / km) +210m 6:21 / km
spiked:19/21c shoes: Walshes 3
Set off with the aim to go clean as I wasn't really bothered about winning after yesterday, just wanted to focus on the orienteering. Making sure my bearings were accurate I had attackpoints and a plan for each leg
Was really clean on 1-16 spiked them all reading the map better than I have in a long time.
17 was slightly low but didn't realise and ended up losing about 1minute of retracing my steps uphill.
18 fine again, could see it.
19 beared north instead of north east, was further round than I expected lost about 2mins and Lewis caught me up (near enough anyway)
Then was fine through the last 3 controls on this part.
Orienteering race 20:30 [3] ** 2.2 km (9:19 / km) +80m 7:53 / km
spiked:14/14c shoes: Walshes 3
Such a shit course like a small control pick in boring woods. Took a really bad route on one which ended up with me going through neck deep bracken for a while not pleasant. But got them all really spot on. Didn't have the determination to go out and run like I had the first half, the 2.2km walk between was shit as well.
I think that its fair to say, I didn't like it :P
Orienteering warm up/down 55:00 [3] 4.0 km (13:45 / km) +100m 12:13 / km
shoes: Walshes 3
Walked between the starts
Jogged/walked back from the second finish
Saturday Jul 11, 2009 #
Fell running long 3:20:00 [5] 18.7 km (10:42 / km) +1230m 8:03 / km
shoes: Walshes 3
We tried to follow the race route and managed it pretty well
Great Borne 1:01:00 5.25km (11.38mins/km)
Red Pike 00:37:00 4.15km (8.56mins/km)
Blackbeck Tarn 01:07:00 5.37km (12.47mins/km)
I reckon it was just too far for us, in a couple of years we will try again until then we are going to build up to it :D
But it was awesome! Such a nice day out, the best route I've done with Lewis yet.
Other warm up/down 40:00 [1] 3.2 km (12:30 / km)
shoes: Walshes 3
Swimming (Recovery) 50:00 [0] 0.2 km (4:10:00 / km)
Friday Jul 10, 2009 #
Orienteering warm up/down 32:30 [2] 4.0 km (8:08 / km)
shoes: Falcons A
Orienteering 1:12:15 [3] *** 5.9 km (12:15 / km)
shoes: Falcons A
Thursday Jul 9, 2009 #
Orienteering race 42:23 [5] *** 5.0 km (8:29 / km)
shoes: Walshes 3
Did the long (3km) first but mp'd twice :D then the medium (2km) and got that fine.
We would have came second.
There was some waiting around
Orienteering warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: Walshes 3
Wednesday Jul 8, 2009 #
Cycling 1:12:40 [3] 25.34 km (2:52 / km) +410m 2:39 / km
Didn't want to do too much or too hard so sat in the saddle turning quite a small gear most of the way, was really nice as I hadn't been on the majority of this route before.
Off to Lewis' tomorrow to tackle the Ennerdale ;P
Tuesday Jul 7, 2009 #
Running warm up/down 35:00 [3] 7.26 km (4:49 / km)
shoes: Asic GT-2130
After the usual jog back through Derwenthaugh Park, had to jog/walk the latter half as I was just soooo tired!
Running tempo 24:00 [3] 4.88 km (4:55 / km)
shoes: Asic GT-2130
Running intervals 26:00 [5] 5.45 km (4:46 / km)
shoes: Asic GT-2130
Luke wasn't there so didn't have my 'pacer' but managed to get further than the last time we did this session so really quite plased with myself.
Was at the front the whole session and noone overtook me :D Whenever somone got on my shoulder I just kicked a little a pushed ahead again.
Monday Jul 6, 2009 #
Note
(rest day)