Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Apr 17, 2011:

activity	#	time	miles		km		+m				load
Orienteering	5	5:25:08	23.55	(13:48)	37.9	(8:35)	1340	61 /	67c	91%	283.0
Fell running	3	2:25:00	11.14	(13:01)	17.93	(8:05)	1345				120.0
Running	1	30:00	3.6	(8:19)	5.8	(5:10)					30.0
Total	8	8:20:08	38.3	(13:04)	61.63	(8:07)	2685	61 /	67c	91%	433.0

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Sunday Apr 17, 2011 #

11 AM

Orienteering race 55:43 [5] *** 8.2 km (6:48 / km) +410m 5:26 / km
spiked:18/20c shoes: Inov-8 X-Talons

Graythwaite Brown
Set off in front of the EUOC lot but managed to stay ahead of them for quite a bit, was navigation well and running well again. Was trusting my bearing more today when I was running which iswhat I've been working on the past few days lost time on the longer legs taking maverick route choices. Should have been closer to 53mins I reckon, which is about right close enough to Duncan Archer.

Orienteering warm up/down 9:00 [3] 1.0 km (9:00 / km)
shoes: Inov-8 X-Talons

Jog to the start with Aiden then a few drills then just got bored so started
Minimal warm-down

Saturday Apr 16, 2011 #

10 AM

Orienteering 1:14:00 [4] 9.5 km (7:47 / km) +250m 6:53 / km
ahr:156 shoes: X-talons 2

Cumulative times and distances from the excercises

Did:
Line course 0.8km 6:20 HR 156
Probably one of the best line courses I've done as I managed to move confidently through terrain and know I was on the line
Long legs 1.6km 15:30 HR 156
Navigation to the circle was fine but then was always on the wrong side of the feature got really annoying but still promising
Long legs 1.6km 9:20 HR 165
Felt a lot more confident in this one and navigating to the flag this time a lot better
Control Pick (windows) 11:15 1.6km HR155
Was going alright but need to trust my bearings more stopped too early on one then ended up follwing a train but my bearings and distance judgement were pretty solid
Long legs and Line 20:30 2.5km HR 164
Did the 2nd line course and was strong on it again, really pleased with them today. Then straight in to the long legs spiked every one of them and was especially pleased with the last long one which I got bang on and didn't get distracted by others
Control Pick 11:15 1.7km HR 176
Did a head to head against Rob Kelly (who had already ran it so did it in reverse), was good managed to put all the practice together and ran strongly dropped about 10secs. Rob beat me back by 2secs though so little bit gutted, was tired on the hills

Orienteering warm up/down 40:00 [3] 3.0 km (13:20 / km)

All together throughout the day

Would have liked to do another session later in the day but never got round to it and thought it would probably be better to rest up before tomorrow

Friday Apr 15, 2011 #

10 AM

Orienteering (Technique) 35:18 [4] *** 4.5 km (7:51 / km) +160m 6:40 / km
ahr:160 spiked:14/14c shoes: Falcons A

Harrop Tarn
Did my mums course from the Lakes 5 days, was really good and really enjoyed it but the hills were hard work. The mist was down on the moor so navigation was tough but managed it fine, worked on the bearings again. Although realised now that I a bad route to no.8 so probably lost about 60secs. The forest was good too and a lot more runnable than I was expecting was a bit hesitant on no.11, good training all in all though :D

Orienteering warm up/down 15:00 [3] 1.4 km (10:43 / km) +200m 6:15 / km
ahr:160 shoes: Falcons A

Walked jog to the start which was well steep
Jog down from the finish

1 PM

Note
(rest day)

Took the afternoon off, went to Cockermouth and then to see a film was nice :D

Thursday Apr 14, 2011 #

10 AM

Fell running warm up/down 40:00 [4] 5.1 km (7:51 / km) +440m 5:29 / km
ahr:160 shoes: X-talons 2

Through Ambeside then up Wansfell with Tessa
Back through Ambleside to the car

Orienteering (Technique) 24:00 [3] 2.9 km (8:17 / km) +40m 7:45 / km
ahr:150 spiked:4/5c shoes: X-talons 2

Did a downhill course on Wansfell with Tessa followed her for half of it then took over....mucked up the 2nd one pretty bad didn't follow the slope round far enough lost about 2mins, the rest were fine

Orienteering 17:00 [2] *** 1.5 km (11:20 / km) +60m 9:27 / km
ahr:138 spiked:5/6c shoes: X-talons 2

Split up when we got back in to Skelghyll Woods and lost my motivation a bit felt pretty tired so just trotted round trying to pick out features and use bearings...worked well

5 PM

Running intervals (Threshold) 30:00 [5] 5.8 km (5:10 / km)
ahr:140 shoes: Inov-8 X-Talons

Did 10min threshold along the side of Thirlmere. (2.75km)
Then 30/30 Foxdahls on the way back

Felt surprisingly easy after feeling tired this morning

Wednesday Apr 13, 2011 #

9 AM

Fell running 57:00 [3] 6.93 km (8:14 / km) +435m 6:16 / km
shoes: X-talons 2

Another steady jog in crappy weather up Low Fell and Fellbarrow again all in terrain. Wanted to do a high level run but drove south instead

6 PM

Orienteering race (Technique) 40:07 [4] 4.9 km (8:11 / km) +220m 6:41 / km
ahr:172 spiked:20/22c shoes: X-talons 2

Eggerslack evening event
Tried to treat it as a Middle Race so tried to push on but it didn't come to me at first as I couldn't get in to the scale (1:7500) so slowed it down to focus on the navigation which worked a lot better.
Lost about 60-90secs overshot no.3 and stopped too early on no.17 where I didn't havea close enough attackpoint to the control which was a bit vague

Orienteering warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: X-talons 2

Jog and drills before hand
Short jog afterwards

Tuesday Apr 12, 2011 #

Note

Going over to the lakes later hopefully, cold a bit better today but going to take it easy over there all the same. Splits browser said i lost about 6mins on sunday but it was probably closer to 5mins

C • Lakes 3

8 PM

Fell running 48:00 [3] 5.9 km (8:08 / km) +470m 5:49 / km
shoes: X-talons 2

Steady jog up Longlands Fell and Brae Fell to stretch my legs. Was all in terrain so was good fun, and was going to do more but it wasn't worth it as it was going too cold and dark.

Monday Apr 11, 2011 #

Note
(sick) (rest day)

Cold back with vengeance after the weekend :(

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