Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Dec 11, 2011:

	activity	#	time	miles		km		+m				load
	Running	9	4:45:48	33.68	(8:29)	54.2	(5:16)	1111				234.0
	S and C	4	4:29:00	1.43		2.3						181.9
	Orienteering	2	1:51:52	10.68	(10:29)	17.18	(6:31)	335	31 /	35c	88%	94.1
	Cycling	2	20:00	5.22	(3:50)	8.4	(2:23)					16.0
	Total	11	11:26:40	51.0		82.08		1446	31 /	35c	88%	526.1
	[1-5]	10	10:45:40
averages - weight:82.5kg

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Sunday Dec 11, 2011 #

9 AM

Running warm up/down 27:00 [3] 4.87 km (5:33 / km) +138m 4:51 / km
shoes: X-talons 2

From a bus stop in Lodge Moor out to the training at Redmires with Crickmore

10 AM

Orienteering warm up/down 7:15 [3] 1.2 km (6:02 / km) +61m 4:49 / km
shoes: X-talons 2

Up to the far finish

Orienteering (Technique) 15:20 [3] *** 1.84 km (8:20 / km) +44m 7:27 / km
spiked:5/7c shoes: X-talons 2

Map Memory
Got the first three fine then mesed up te next one, 5 was fine then 6 was crap. 7 was good, met jonny there as the next one wasn't attached.

Orienteering (Technique) 7:00 [4] *** 1.28 km (5:28 / km)
spiked:10/11c shoes: X-talons 2

Downhill Control Pick Trains with Crickmore
Really good and fast spiked the majority of them felt in control a bit hesistant on a couple and dropped too low on another one

Orienteering (Technique) 14:45 [3] *** 2.05 km (7:12 / km) +72m 6:07 / km
spiked:8/9c shoes: X-talons 2

Attack points
Fairly good, think I went to the wrong first control but the majority were fine

Orienteering 7:17 [4] *** 1.37 km (5:19 / km) +5m 5:13 / km
spiked:8/8c shoes: X-talons 2

Head-to-head against Crickmore
Did a loop aginst Crickmore running in opposite directions, he beat me back by about 10-15seconds. Nav was pretty good, a little bit hesitant on a few where I couldn't see the flag

Orienteering 7:50 [3] 1.3 km (6:02 / km) +25m 5:30 / km
shoes: X-talons 2

Jog down to the car park and back up

Orienteering (Technique) 15:30 [3] 2.57 km (6:02 / km) +20m 5:48 / km
shoes: X-talons 2

Clock Relay with Crickmore
Against Aiden, some random, Chris Lambert and some other random
Felt good ran strongly and won but only just as Crickmore hung one on the wrong feature and I couldn't find it so had to run back

Orienteering warm up/down 4:44 [3] 0.57 km (8:18 / km)
shoes: X-talons 2

Jog back down to Loz's car

Friday Dec 9, 2011 #

9 AM

Running warm up/down 10:15 [2] 1.94 km (5:17 / km) +60m 4:35 / km
shoes: Asics GT-2160

Down to the gym
Back home via Crookes to get more food :)

Cycling warm up/down 10:00 [3] 4.4 km (2:16 / km)
shoes: Asics GT-2160

Felt a bit harder than the last few times, think I was pushing a bit harder for some reason?

S and C 1:05:00 [3]
weight:82kg shoes: Asics GT-2160

Same as Wednesday pretty much:

Cable Adduction 3.75kg 2*20
Cable Abduction 3.75kg 2*20
Cable Hip Flexion 3.75kg 2*20
Cable Glutes 3.75kg 2*20
Chest Press 20kg 2*20
Press Ups 0KG 2*20
Upper Back 20kg 2*20
Reverse Fly 4kg 2*20
Fitball Crunches 20kg 2*20
Oblique Twists 20kg 2*20
Back Extensions 10kg 2*20
Alternate Leg Box Step Ups 8kg 2*20
Stability Disc 0KG 2*30sec holds

Then did testing work:
30second holding squat position
2.05mins plank
Leg stability L 28s/83s/67s
Leg stability R 57s/29s/93s

4 PM

Running long 1:01:33 [3] 11.7 km (5:16 / km) +218m 4:49 / km
shoes: Asics GT-2160

Easy friday run with camel, Tom and Ralph. Not really sure where we went, down into town past the moor. Then according to my watch Bramall Lane, London Road, parallel to Abbeydale, Brincliffe, Eccy road and Graystones. Then back up from Endcliffe Park via Taptonville road

Thursday Dec 8, 2011 #

Event: SY Night cup 3

12 PM

S and C 41:00 [0]

Working through the stretching routine Si gave me

6 PM

Running warm up/down 29:00 [3] 5.42 km (5:21 / km) +94m 4:55 / km
shoes: Inov-8 X-Talons

Down to Hunters Bar in the rain
Back up from Hunters Bar via Endcliffe and Ranmoor with Crickmore

Orienteering 32:11 [4] 5.0 km (6:26 / km) +108m 5:49 / km
shoes: Inov-8 X-Talons

South Yorkshire Night League 3 Endcliffe and Bingham Parks 4km
Really enjoyed it tonight, made a few mistakes though not looking at gates in to the park and generally being quire hesitant. It was also impossibly muddy and found myself sliding backward almost skiing at quite a few places, needed grippier shoes

Wednesday Dec 7, 2011 #

9 AM

Running 4:00 [2] 0.84 km (4:46 / km)
shoes: Asics GT-2160

Down to S10
Then had a massive talk with the ESPS SnC guy

10 AM

Cycling warm up/down 10:00 [3] 4.0 km (2:30 / km)
shoes: Asics GT-2160

Steady on the bike to loosen up

S and C (Wieghts) 1:05:00 [3]
weight:83kg shoes: Asics GT-2160

Second session, adapted a bit. Did:
Cable Adduction 3.75kg 2*20
Cable Abduction 3.75kg 2*20
Cable Hip Flexion 3.75kg 2*20
Cable Glutes 3.75kg 2*20
Chest Press 20kg 2*20
Press Ups Body weight 2*20
Upper Back 20kg 2*20
Reverse Fly 6kg/4kg 2*20
Fitball Crunches 20kg 2*20
Oblique Twists 20kg 2*20
Back Extensions 10kg 2*20
Alternate Leg Box Step Ups 8kg 2*20
Stability Disc 10kg 2*30sec holds

Then did testing work:
30second holding squat position
2.05mins plank
Leg stability L 57s/51s/67s
Leg stability R 35s/42s/31s

Running warm up/down 5:00 [3] 0.93 km (5:23 / km) +50m 4:14 / km
shoes: Asics GT-2160

Up Conduit from S10 to get to a house veiwing

1 PM

Running long 1:32:00 [3] 16.0 km (5:45 / km) +305m 5:15 / km
shoes: Asics GT-2160

Long with Soph
Down to the parks then all the way up Porter, across the top road to the conduit and cut out by the Sportsman. Then all the way down Sandygate, was really nice but quite sore along the top road running into the hail. Was a bit tired towards the end from about 80mins.

Tuesday Dec 6, 2011 #

6 PM

Running warm up/down 8:00 [3] 1.8 km (4:27 / km) +15m 4:16 / km
shoes: Asics GT-2160

Down to Fulwood road turn off
Back from the top of Lydgate

Running intervals 34:00 [5] 7.7 km (4:25 / km) +162m 4:00 / km
shoes: Asics GT-2160

Out along Fulwood up Crimicar and back long Sandygate, got a little bit further than expected

1*5mins (1.54km)
5*3mins (0.76km, 0.79km, 0.60km, 0.76km, 0.80km)
1*5mins (1.43km)

Monday Dec 5, 2011 #

5 PM

Running warm up/down 15:00 [3] 3.0 km (5:00 / km) +69m 4:29 / km
shoes: Asics GT-2160

Down to circuits
From circuits to drills
Back home from drills the long way

All with a bag which had hurdles digging into my back :/

C • digging hurdles 2

S and C warm up/down 5:00 [2]
shoes: Asics GT-2160

Bit of loosening up stuff

S and C 40:00 [3]
shoes: Asics GT-2160

ShUOC circuits
Felt quite easy tonight I don't know why?

S and C 53:00 [3] 2.3 km (23:03 / km)
shoes: Asics GT-2160

Good session and quite a few people there in the snow. Feeling a bit sore still in my hamstrings in the more bouncy drills. Squatting is improving :)

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