Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Feb 6, 2011:

	activity	#	time	miles		km		+m				load
	Running	6	4:42:11	31.89	(8:51)	51.32	(5:30)	535				226.7
	Orienteering	1	1:53:11	7.71	(14:41)	12.4	(9:08)	280	24 /	32c	75%	99.4
	S and C	5	1:52:15	2.49		4.0						41.8
	Total	11	8:27:37	42.08		67.72		815	24 /	32c	75%	367.9
	[1-5]	7	7:27:37
averages - sleep:9 rhr:38

2:13

0:00

» now

Sunday Feb 6, 2011 #

8 AM

Running 20:00 [1] 3.54 km (5:39 / km)
shoes: Asic GT-2130

Really gentle jog most of the way down to the train station, got as far as the crucible then realised I was going to have enough time

11 AM

Orienteering warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: Inov-8 X-Talons

From the car up to the toilets and back, then a few drills and off to the far start, caught up with the Nash's and jogged the rest of the way with them

Orienteering race 1:28:11 [4] **** 10.4 km (8:29 / km) +280m 7:28 / km
spiked:24/32c shoes: Inov-8 X-Talons

Brimham Rocks Black
Had a decent enough run, just really rusting orienteering-wise made about 8mins of mistakes I think, stupid mistakes that I shouldn't have done. Reckon I was running to fast for my navigation and not adjusting well to the changes in terrain complexity.
Mistakes were:
3, took a poor line and wasn't confident when I was approaching so ran off to relocate (~1min)
7, got attracted to the obvious control and ran straight past mine then couldn't find anything definate to relocate off (~1:30min)
13, ran to the control, then got confused and ran all the way back up a hill (~4mins)
19, lacked confidence as I was heading the right way then veered off line and spent a bit of time wondering where it was (~30secs)
20, went to the wrong set of boulders then couldn't find the right set (~30secs)

24, disengaged my brian as I thought I'd already been there but I hadn't then got to the feature and was stood on top remonstrating (~1:30min)
27, contoured too low and didn't pick up the detail on the path network (~30secs)

Just didn't have the flow which I had a couple of months ago, need to get it back soon. Duncan Archer did 78mins and on a positive note I reckon I should have got within about 2mins of him atleast which is an improvement. Got races coming up now though before the season starts to try get my head back in to it.

C • Maps 1

C • Brimham Rocks 1

Friday Feb 4, 2011 #

Note
rhr:35 slept:9.0 (rest day)

Thursday Feb 3, 2011 #

Note
rhr:36 slept:9.0

Running warm up/down 27:00 [2] 5.2 km (5:12 / km) +70m 4:52 / km
ahr:135 shoes: Inov-8 X-Talons

Jog down to Endcliffe on the usual route through the parks
Jog back straightish up riverdale and endcliffe vale

Running intervals (Threshold) 22:00 [4] 3.66 km (6:01 / km) +20m 5:51 / km
ahr:140 shoes: Inov-8 X-Talons

Feeling really lethargic and just generally a bit tired out looking forward to my rest day tomorrow.
Down on the playing field, did 2 lots of:
5 x 1min

So it was similar to Tuesday night but without the longer one

Felt like I was struggling to get the pace up though on the minutes I was running about the same pace as Tuesday night. Would have probably been better to have someone to train with.

Wednesday Feb 2, 2011 #

Note
rhr:42 slept:10.0

9 AM

S and C (Flexibility) 10:00 [0]

4 PM

Running long 1:20:00 [3] 16.0 km (5:00 / km) +220m 4:41 / km
ahr:155 shoes: Asic's GT-2150

Up Fulwood to Brookland all the way up to Fulwood Lane along to Ringinglow. Across to Sheephill then down the long line, all the way down Eccy road to Hunters Bar then back home via Brocco bank and Endcliffe

Tuesday Feb 1, 2011 #

Note
rhr:38 slept:9.0

10 AM

S and C (Flexibility) 30:00 [0]

6 PM

Running warm up/down 46:00 [3] 7.64 km (6:01 / km) +80m 5:43 / km
ahr:140 shoes: Inov-8 X-Talons

Jog down to Endcliffe via hangingwater and through bingham.
Few drills and such with ShUOC
Jog back home via Brocco Bank

Running intervals 30:00 [5] 5.15 km (5:50 / km) +15m 5:44 / km
ahr:155 shoes: Inov-8 X-Talons

ShUOC intervals
Did 2 lots of:
1 x 5min/2min
4 x 1min/1min

9 PM

S and C (Flexibility) 10:00 [0]

Monday Jan 31, 2011 #

Note
rhr:37 slept:8.0

12 PM

Running warm up/down 5:00 [2] 1.1 km (4:33 / km) +5m 4:27 / km
ahr:135 shoes: Asic's GT-2150

Jog down to Emily's

Running (Recovery) 30:11 [3] 5.0 km (6:02 / km) +80m 5:35 / km
ahr:135 shoes: Asic's GT-2150

Steady jog with Emily up through Endcliffe and Bingham then back along Fulwood

2 PM

S and C (Flexibility) 10:00 [0]

6 PM

Running warm up/down 22:00 [3] 4.03 km (5:28 / km) +45m 5:10 / km
ahr:130 shoes: Asic's GT-2150

Jog down to drills in Weston Park via Trebs to pick up something dirty and ginger, little bit fast as we thought we were late.

S and C 52:15 [3] 4.0 km (13:04 / km)
ahr:111 shoes: Asic's GT-2150

Quite an easy session in Weston Park with the ShUOC boys

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