Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Oct 11, 2009:

activity	#	time	miles		km		+m				load
Orienteering	2	2:49:56	9.33	(18:12)	15.02	(11:19)	495	17 /	20c	85%	142.9
S and C	1	1:10:00									42.0
Running	1	1:04:00	7.06	(9:04)	11.36	(5:38)	375				58.7
Cycling	1	35:00	8.53	(4:06)	13.73	(2:33)	100				28.0
Total	5	5:38:56	24.92		40.11		970	17 /	20c	85%	271.6

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Sunday Oct 11, 2009 #

Orienteering warm up/down 20:00 [3] 2.12 km (9:26 / km) +90m 7:47 / km
shoes: Walshes 3

Jog to start from the car
Jog back from the finish quick chat with Barry debriefing and reveiwing goals

Orienteering 1:09:56 [4] **** 6.1 km (11:28 / km) +405m 8:36 / km
spiked:17/20c shoes: Walshes 3

White Horse and Hood Hill Regional

Absolutly minging forest, arrived pretty late and there were many horror stories of runs :(
Decided to take it as training focusing on compass bearings as a result and did really well, had two wobbles both due to vegitation. Ended up 2nd 46seconds down on Neil Conway (ex-GB athlete according to Barrie)
Was pleased with my compass bearings and speed through the terrain considering.

Note: 2nd time I've twisted my ankle slightly recently, going to work on ankle strength

C • YOU WHAT!! 2

Saturday Oct 10, 2009 #

S and C 1:10:00 [1]

Wanted to do something today but couldn't be arsed going out.
10mins Ankle rotations
10mins leg raises
10mins plank
10mins crunches
10mins soleus
10mins gastronemius
10mins stretching shoulders

Friday Oct 9, 2009 #

Running warm up/down 10:00 [3] 1.6 km (6:15 / km) +40m 5:33 / km
shoes: Innov8's

Run from my grans to a nicer part of Pontburn.

Running intervals (Terrain-ing :P) 15:00 [5] 3.4 km (4:25 / km) +150m 3:37 / km
shoes: Innov8's

10 x 170m through terrain in Pontburn takin roughly 35-40secs each with about 1min recovery

Running warm up/down 4:30 [3] 0.84 km (5:21 / km) +45m 4:14 / km
shoes: Innov8's

Jog to another nice area within Pontburn

Running intervals 22:30 [5] 3.0 km (7:30 / km) +125m 6:12 / km

5 loops in terrain of roughly 600m all in about 2:40 - 2:45.
Twas good

Running 12:00 [3] 2.52 km (4:46 / km) +15m 4:37 / km
shoes: Innov8's

Run back to my grans from Pontburn

Thursday Oct 8, 2009 #

Cycling 25:00 [3] 9.73 km (2:34 / km)

Cycling intervals 10:00 [3] 4.0 km (2:30 / km) +100m 2:13 / km

Did a sort of gear pyramid hill rep session was fun

Note

First driving lesson today.....scary stuff :P

Wednesday Oct 7, 2009 #

Orienteering warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: Innov8's

Jog down to Pontburn Woods carpark from my grandparents

Orienteering 1:10:00 [3] 5.6 km (12:30 / km)
shoes: Innov8's

Training in Pontburn.....Generaly a horrible wood so not doing it again although there are nice bits so may do some terrain intervals there??
Always found this wood a bit creepy so dispelled some of that today, didn't feel very motivated which is just me at the moment.

Also foot killing me

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