Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Apr 25, 2010:

activity	#	time	miles		km		+m				load
Orienteering	2	3:12:22	10.31	(18:39)	16.6	(11:35)	645	56 /	61c	91%	161.2
Running	2	2:30:00	16.14	(9:18)	25.98	(5:46)	210				129.2
S and C	1	30:00									27.0
Total	5	6:12:22	26.46		42.58		855	56 /	61c	91%	317.4

2:31

0:00

» now

Sunday Apr 25, 2010 #

Orienteering warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: Asic GT 2140

Run to the start as I was going to be late
Jog back from the finish

Orienteering race 21:22 [5] *** 3.4 km (6:17 / km) +120m 5:20 / km
spiked:15/15c

CSC round at Scardale and Knapton
Bit of a crap area, but really nice underfoot. Was pleased with my run to be honest but a bit dissapointed with the result, ohwell this weekend means nothing. Bring on the British!

Saturday Apr 24, 2010 #

Orienteering warm up/down (Technique) 51:00 [3] *** 4.0 km (12:45 / km) +70m 11:43 / km
spiked:11/12c shoes: Walshes 3

YHJS Training at Gilling Woods
Jog down to the first start with Stu then put some controls out, bit unsure of one but Stu agreed so ok.
Jog round half of the last excercise, in the technical bit quite slowly. My shoes finally gave up here, so may have to venture out in my innovates tomorrow round my 2.25km course.

Orienteering (Technique) 25:00 [3] *** 2.3 km (10:52 / km) +125m 8:33 / km
spiked:3/4c shoes: Walshes 3

Went to a different part of the area with Yasha and did a concentration excercise with one of us trailing by 10m and the other map reading and trying not to get distracted. It was really good, ran hard on my goes but made a mistake going to one of them when Yasha dragged me too high, early. Bit dissapointed with myself although the rest of the course was good and strong.

Orienteering 45:00 [3] *** 3.0 km (15:00 / km) +200m 11:15 / km
spiked:14/15c shoes: Walshes 3

Hanging Controls for the next excercise, most of them were in two's so there were some shorter legs and a few longer legs. Bit slow on some of them as I wasn't quite sure if I was right although I got them all right so quite pleased, could have been a little bit quicker but its better to get them right. The one I messed up was in green and I just couldn't see the features I was looking for was probably about 5-10m away from them.

Orienteering (Technique) 30:00 [4] *** 2.4 km (12:30 / km) +130m 9:50 / km
spiked:13/15c shoes: Walshes 3

Head-to-head racing against Yasha on a gaffled course
Managed to out pace him completely on some parts of it (the parts I'd hung) and was going well in the other parts too but had to slow down a little to keep the map reading going. Only made two small mistakes, went to wrong control but went back and realised and the other slightly missed a depression in a load of minging stuff.

Thursday Apr 22, 2010 #

Note
(sick) (rest day)

Didn't get home till 6 and was jusst too tired to go out, also decided I'm slightly sick again so don't want it to develop into anything before the british.

Wednesday Apr 21, 2010 #

10 AM

Running 1:23:00 [3] 13.39 km (6:12 / km) +70m 6:02 / km
shoes: Asic GT 2140

Run with Smyth from school went out across the town moor, over to Jesmond then down to Four lanes end back to Gosforth, along to Kenton then back to Cowgate roundabout and back

Tuesday Apr 20, 2010 #

10 AM

Running 42:00 [4] 7.53 km (5:35 / km) +125m 5:09 / km
shoes: Asic GT 2140

Down to Newburn Business Park a few stretches
Back to school from Scotswoods Garages was in a bit of a hurry as I had to get back to school for 11:50

Running intervals 25:00 [5] 5.06 km (4:56 / km) +15m 4:52 / km
shoes: Asic GT 2140

Did:

2 x Newburn business park loop (1.2km)
4:30 (3:45mins/km)
4:30 (3:45mins/km)

Then did 12mins of 15/15 foxdahls
2.56km (4:41mins/km)

Was really windy down at Newburn so only did two also was concious of the time as I took ages to get down there.

Monday Apr 19, 2010 #

S and C 30:00 [4]

Same sessions as Thursday, felt a lot better at it tonight and again it was good.

« Earlier | Later »