Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Feb 13, 2011:

	activity	#	time	miles		km		+m				load
	Running	6	5:15:50	39.64	(7:58)	63.8	(4:57)	675				256.5
	S and C	3	1:37:00	1.55		2.5						60.9
	Orienteering	1	1:35:40	8.82	(10:51)	14.2	(6:44)	155	30 /	33c	90%	89.7
	Cycling	1	5:00	1.07	(4:41)	1.72	(2:54)					3.5
	Total	8	8:33:30	51.09		82.22		830	30 /	33c	90%	410.5
	[1-5]	7	8:23:30
averages - sleep:8.6 rhr:37

2:20

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Sunday Feb 13, 2011 #

Note
rhr:40

Not feeling as ill as yesterday :)

11 AM

Orienteering race 1:05:40 [5] *** 9.7 km (6:46 / km) +115m 6:23 / km
spiked:23/26c shoes: Inov-8 X-Talons

Robin Hoods Trophy Brown
Feel quite pleased with this although was quite a long way down and got beat by some people which I probably shouldn't have. Felt that although I was running well I didn't have the extra spring I usually have probably because of the cold? Orienteering-wise, I was a lot better than last week managed to stay more in control and was reading the map on the run better. The mistakes I made were different from last week, as they were not silly, they were sort of bingo controls in woddland sectors. I seemed to over-run a few controls over the whole course and didn't really get in to the scale.

Orienteering warm up/down 30:00 [3] *** 4.5 km (6:40 / km) +40m 6:23 / km
spiked:7/7c shoes: Inov-8 X-Talons

Jog to the start and back a few times beforehand then some drills and strides
Run back out into the area with Nick and a Short Brown map to do some more controls but we were both pretty knakckered so sacked it off after the first loop

Saturday Feb 12, 2011 #

Note
rhr:40 slept:10.0 (sick) (rest day)

Was going to go sprint training with Treb in Sheffield today but woke up feeling a bit crap so decided against it

5 PM

Running 37:50 [3] 7.44 km (5:05 / km) +90m 4:48 / km
ahr:154 shoes: Asic's GT-2150

With Treb out along Fulwood to the Co-op on Brooklands then down in to Porter Valley all the way down to Hunters Bar then up Brocco Bank and to Spar via Newbould Lane.
Feeling alright coldwise but a bit bunged up

Running 5:00 [3] 1.05 km (4:46 / km) +20m 4:21 / km
ahr:145 shoes: Asic's GT-2150

Back from Spar

C • man-crush 5

Thursday Feb 10, 2011 #

5 PM

Running warm up/down 28:00 [2] 5.5 km (5:05 / km) +20m 5:00 / km
ahr:139 shoes: Inov-8 X-Talons

Usual jog down to Encliffe Park through Bingham from Hangingwater to the monument. Was just about to start my session when I saw Scorah, Ash and Bommy T who said they were off to do the Elle session from earlier so I tagged along with them. Little bit longer warm-up with some strides and drills

Running tempo (Threshold) 10:00 [4] 2.75 km (3:38 / km)
ahr:174 shoes: Inov-8 X-Talons

Three big loop of Endcliffe playing field and one half plus a little loop on the side

Running 3:00 [2] 0.5 km (6:00 / km) +10m 5:27 / km
ahr:130 shoes: Inov-8 X-Talons

Steady recovery jog to Riversdale road

Running hills 20:00 [5] 4.82 km (4:09 / km) +55m 3:56 / km
ahr:162 shoes: Inov-8 X-Talons

2 x 90, 45, 45, 45, 45
Feeling pretty good hit the same marks each time, it was jog down recovery

Running 4:00 [3] 0.8 km (5:00 / km)
ahr:130 shoes: Inov-8 X-Talons

4 x 100m strides with jog back

Running warm up/down 6:30 [3] 1.2 km (5:25 / km) +50m 4:29 / km
ahr:155 shoes: Inov-8 X-Talons

Along Riverdale then split up from the boys and jogged up Endcliffe Vale back to Ranmoor

Wednesday Feb 9, 2011 #

Note
rhr:34 slept:8.0

Bit of a sore throat, will keep an eye on it
Tired legs from running and wieghts
Sore tummy from core

Also really tired for some reason

Running long 1:22:00 [3] 16.88 km (4:51 / km) +220m 4:34 / km
ahr:151 shoes: Asic's GT-2150

Long run by myself, felt tired early on and the stiffness didn't really wear off all the way round.
Went down to the Octagon to drop Ralphs lycra off, then down to Brookhill Roundabout and followed the Tram tracks to Malinbridge. Up Rivellin on the valley path then on to the road for a bit till Lodge Lane. Up Lodge lane to Lodgemoor then down to Fulwood on Blackbrook and Brooklands then home along Fulwood Lane.
Route

Tuesday Feb 8, 2011 #

Note
rhr:38 slept:8.5

Was going to go for a run this morning but didn't sleep great so though I'd have a mini lie-in

9 AM

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

6 PM

Running warm up/down 52:00 [3] 8.81 km (5:54 / km) +110m 5:33 / km
ahr:140 shoes: Asic's GT-2150

Jog down to Ponderosa via Goodwi
Jog back with Kris, Ralph, Beasant and Hobbs through Weston Park

Running 19:00 [4] 4.2 km (4:31 / km)
ahr:165 shoes: Asic's GT-2150

Feeling pretty good tonight after I got going a bit, took the first few a bit easier than I would normally then stepped it up a bit on the latter few. Did a pyramid session (s) with 30seconds recovery in between:
30
60
90
120
150
150
120
90
60
30

Monday Feb 7, 2011 #

Note
rhr:33 slept:8.0

10 AM

Cycling warm up/down 5:00 [2] 1.72 km (2:54 / km)
ahr:90 shoes: Asic GT 2140

Steady on the gym bike to warm the legs up did one minute on full resistance as hard as I could though

S and C (Core) 26:00 [2]
ahr:84 shoes: Asic GT 2140

Various sort of stuff 1min/30secs
Working on squatting, using a ball etc

S and C (Weights) 20:00 [2]
shoes: Asic GT 2140

Hamstrings
Quadriceps
Lower Back
Shoulders

Running warm up/down 8:00 [3] 2.0 km (4:00 / km)
ahr:123 shoes: Asic GT 2140

Whacked up the treadmill to have a bit of a stride out warm-down, gyms are too hot though!

6 PM

Running warm up/down 40:30 [3] 7.85 km (5:10 / km) +100m 4:51 / km
ahr:145 shoes: Asic's GT-2150

Jog down to Weston Park via Trebs and Goodwin
Jog down to Eccy Road from Weston Park with Dave, Scorah, Treb and Bommy T then up Brocco Bank and back via Endcliffe

S and C 41:00 [2] 2.5 km (16:24 / km)
ahr:112 shoes: Asic's GT-2150

Drills in Weston Park with Dave, Scorah, Treb and Bommy T...think its back to the EIS next week

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