Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Mar 20, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	3	3:50:45	18.52	(12:27)	29.81	(7:44)	500	100 /	116c	86%	204.1
	S and C	7	3:10:00	3.85		6.2						54.0
	Running	3	1:36:23	12.78	(7:32)	20.57	(4:41)	150				78.0
	Total	11	8:37:08	35.16		56.58		650	100 /	116c	86%	336.2
	[1-5]	6	6:37:08
averages - sleep:8.7 rhr:45

1:48

0:00

» now

Sunday Mar 20, 2011 #

12 AM

Running tempo 4:38 [5] 1.0 mi (4:38 / mi)

Naked Royal Mile with Treb and Poo Boy

Running warm up/down 30 [3] 0.05 mi (10:04 / mi)

Run to some park to get changed in to clothes again

10 AM

Orienteering 45:56 [5] *** 6.4 km (7:11 / km)
spiked:21/26c shoes: Inov-8 X-Talons

BUCS Relay Gullane Dunes
Was having a really good race, Just behind Doug and Malliday coming up to the furthest point then missed no.6 slightly (~1:40), was stood on the above the cliff which the control was on, and got caught be the next group. Was with them till no.9 where I made another mistake (~20s) so was just behind them. Caught up time on the long leg and got back in the mix but on the last loop lost probably about 2mins just by sheer stupidity unfortunate but ohwell.

Orienteering warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: Inov-8 X-Talons

Saturday Mar 19, 2011 #

Event: BUCS Orienteering Championships 2011

10 AM

Orienteering race 1:09:34 [4] *** 8.9 km (7:49 / km) +400m 6:23 / km
spiked:24/28c shoes: Inov-8 X-Talons

BUCS individual Balkello Hill
Didn't really have the motivation at any point due to my very early start number found myself jogging quite a few bits. Also I think last weekend took a lot out of me as I've been a little tired all week. Enjoyed it but just didn't have the 'go' I normally have. Was a bit sloppy on one (~20s) came in around it, was fine till the 2nd in the loop where I stopped a little early (~40s) then couldn't be arsed in the deep heather. Was fine on the rest really bar a slight wobble at no.25 (~10s) where I just missed it and had to bounce back in. Should have probably been around the 65mins mark with Treb and Kris I feel. Ohwell

Orienteering warm up/down 35:00 [3] 3.5 km (10:00 / km)
shoes: Inov-8 X-Talons

Jog to the start
Jog around the finish field

Friday Mar 18, 2011 #

Note
rhr:38 slept:10.0

Resting up for BUCs now...still feeling tired may have another snooze later

10 AM

S and C (Flexibility) 22:30 [0]

Same as usual

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

Just my calves after a long journey

Thursday Mar 17, 2011 #

Note
rhr:43 slept:9.0

8 AM

S and C (Flexibility) 22:30 [0]

Stretching and glute work

2 PM

Running warm up/down 17:15 [3] 3.48 km (4:57 / km) +70m 4:30 / km
ahr:146 shoes: Asic's GT-2150

Jog to and from Endcliffe Park

Running 31:00 [3] 6.1 km (5:05 / km) +70m 4:48 / km
ahr:148 shoes: Asic's GT-2150

Elle's Session
Gentle up through the parks with Elle, Ralph, Treb, J-Ro and Yvette and back. Stomach feeling a little off and just a little but sluggish really

S and C 20:00 [2] 1.2 km (16:40 / km)
ahr:117 shoes: Asic's GT-2150

A few drills with the group then 6*strides

Wednesday Mar 16, 2011 #

Note
rhr:43 slept:9.0

Feeling really lethargic at the minute which is annoying

C • the only way 1

8 AM

S and C (Flexibility) 17:30 [0]

Calves and Hamstrings
Then Glute things

5 PM

Orienteering intervals (Technique) 33:45 [4] *** 4.2 km (8:02 / km) +15m 7:54 / km
ahr:158 spiked:55/62c shoes: Asic GT 2140

Sprintervals in Mappin and Devonshire Area with Schorah, Treb and Bommy T

A little bit on the short side this week but a pretty good course although my head really didn't seem in it truth be told.

Was slippy on the graves in the first course and messed about a bit in Jessop
Wasn't really sure where the controls where on the second train with the little cuts, tried to find a way in to no.17 but there didn't seem to be one.
Third one was going pretty good till the control picky bit, got a bit confused by the very short legs around no's.31-34 and took a wrong turn out of no.35
Fourth one didn't read the map before setting off to no.1 followed Schorah's route the long way and got confused round the area no's.46-48 as it just didn't seem to fit quite right.
On the fifth one I was fine on the normal legs but in the star just kept losing where I was, set off to no.57 from no.56 and just wasn't really sure

C • Alright nessa 3

Orienteering warm up/down 26:30 [3] 5.31 km (4:59 / km) +85m 4:37 / km
ahr:157 shoes: Asic GT 2140

Jog down to Goodwin then on to Jessop with Schorah, Treb and Bommy T
Jog back from the finish up Glossop

Tuesday Mar 15, 2011 #

Note
rhr:61 slept:7.5

Heart rate is high but thats becasue I was taking it whilst stretching. Had a crap nights sleep, my legs kept twitching trying to do drills I think it felt wierd.

Had a long day felt knackered so decided to sack it off for today, the sprintervals never happened today in the group anyway.

8 AM

S and C (Flexibility) 32:30 [0]

Stretches and ankle rotations as they seem to have gotten a bit weak all of a sudden
Glute exercses

Monday Mar 14, 2011 #

Note
rhr:42 slept:8.0

Didn't sleep as log as I'd have liked didn't feel tired enough to sleep until 12

5 PM

S and C (Flexibility) 15:00 [0]

6 PM

Running 43:00 [3] 9.3 km (4:37 / km) +10m 4:36 / km
ahr:145 shoes: Asic's GT-2150

Jog down to the Uni Roundabout via Trebs and Circuits then jog down to EIS with Treb, Bommy T and J-Ro
Jog back from the top of School road, via Hallamgate and the little cut

S and C 50:00 [3] 5.0 km (10:00 / km)
ahr:120 shoes: Asic's GT-2150

Drills down EIS felt knackered after the weekend but have improved on a couple, got a few exercises to work on this week for my glutes.
Finished with a 50m, 100m, 200m then another 50m.

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