Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Nov 27, 2011:

activity	#	time	miles		km		+m	load
Orienteering	6	5:43:30	19.7	(17:26)	31.7	(10:50)	738	276.1
Running	2	2:02:37	12.0	(10:13)	19.32	(6:21)	416	103.6
S and C	1	15:00	0.68	(22:09)	1.09	(13:46)	5	12.0
Total	8	8:01:07	32.38	(14:52)	52.11	(9:14)	1159	391.7

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Sunday Nov 27, 2011 #

9 AM

Orienteering warm up/down 32:00 [3] 3.2 km (10:00 / km) +75m 8:57 / km
shoes: X-talons 2

From the far car park to the other end of Graythwaite
Back via some controls to make sure they were collected in and picked up a few myself in the light green bit

Was nice but ankle a tad sore and feeling pretty dead on my feet

10 AM

Orienteering 1:20:00 [3] 6.0 km (13:20 / km) +208m 11:22 / km
shoes: X-talons 2

General shadowing throughout the day lots of stop-start stuff and debriefing afterwards fun again

Managed to be fine the whole weekend then sprained my ankle a bit in the last 5minutes of training :/

Saturday Nov 26, 2011 #

8 AM

Orienteering warm up/down (Controlling) 1:15:00 [3] 5.0 km (15:00 / km) +109m 13:32 / km
shoes: X-talons 2

Lakeside
Controlling Holme Fell in ridiculously strong winds, took me ages to do as I couldn't untangle the control codes in the wind. Got blown off my feet at one stage and saw one kite I'd just put out come flying back past me. The wood was a lot nicer. Finished just in time with the squads turning up as I was jogging back down from putting the start out

9 AM

Orienteering 1:00:00 [3] 6.5 km (9:14 / km) +167m 8:11 / km
shoes: X-talons 2

General shadowing and chasing throughout the morning was really good fun and enjoyed being able to feeli like I could orienteer and watching the 14-16 year olds make all the same mistake I used to. Legs were pretty good, didn't seem to tire much in the morning

12 PM

Orienteering warm up/down 12:00 [3] 2.0 km (6:00 / km) +30m 5:35 / km
shoes: X-talons 2

Jog up to the start for the Great Tower area
Jog back down afterwards

Orienteering 50:00 [3] 5.0 km (10:00 / km) +104m 9:03 / km
shoes: X-talons 2

General shadowing on Great Tower in the rain was feeling alright but then tired quite dramatically at 2:30ish. Then got very cold standing around in wet kit for half an hour. Was really good again

6 PM

Orienteering warm up/down 22:00 [3] 2.5 km (8:48 / km) +20m 8:28 / km
shoes: X-talons 2

Bit of jogging around to loosen up at the Youth hostel beforehand
Collecting controls in afterwards

Orienteering race 12:30 [4] 1.5 km (8:20 / km) +25m 7:42 / km
shoes: X-talons 2

Bit of a cruise around the night sprint relay, got sent out in the lead (~15secs) then got caught up and followed till I hit the wood and pulled out about a 1minute by the time I'd finished.

Really really good fun, need to do more!!

Friday Nov 25, 2011 #

Note

LAKESIDE XD

Thursday Nov 24, 2011 #

Running warm up/down 25:00 [3] 3.7 km (6:45 / km) +54m 6:18 / km
shoes: Asics GT-2160

Down to and back from Endcliffe

S and C 15:00 [3] 1.09 km (13:46 / km) +5m 13:27 / km
shoes: Asics GT-2160

Running 13:00 [3] 1.52 km (8:33 / km) +37m 7:37 / km
shoes: Inov-8 X-Talons

To the hill from the park and back, ankle/shin slightly sore in these shoes compared to the road flats
Back to the car from the same point

Running hills 27:37 [5] 5.1 km (5:25 / km) +165m 4:40 / km
shoes: Inov-8 X-Talons

2 laps of:
1 long hill (~2:20mins)
2 med hill (~1:10mins)
2 short hill (~36sec)

Felt really hard to breathe during and really light headed and sick afterwards. Ankle/shin didn't hurt though which is good

Wednesday Nov 23, 2011 #

Running 57:00 [3] 9.0 km (6:20 / km) +160m 5:49 / km
shoes: Inov-8 X-Talons

Out along top path with Soph then across the golf course down sandygate and back to the stables. Quite nice ankle/shin felt a lot better slightly twingey but no after effects it seems

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