Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Feb 5, 2012:

activity	#	time	miles		km		+m		load
Running	5	3:33:12	23.2	(9:11)	37.34	(5:43)	1340		184.0
Orienteering	2	1:36:25	9.07	(10:38)	14.6	(6:36)	396	51c	96.4
S and C	2	1:22:00							65.8
Cycling	1	20:00	6.46	(3:06)	10.4	(1:55)			16.0
Total	6	6:51:37	38.74		62.34		1736	51c	362.2

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Sunday Feb 5, 2012 #

Event: SYO - Selection Race - Big Moor

Saturday Feb 4, 2012 #

Event: Northern Night Champs

Running warm up/down 24:30 [3] 4.34 km (5:39 / km) +25m 5:29 / km
ahr:140 max:162 shoes: X-talons 2

Run to the start and back with Zach and OJ

Orienteering race 1:03:25 [5] *** 8.5 km (7:28 / km) +309m 6:19 / km
ahr:164 max:182 19c shoes: X-talons 2

Northern Night Champs Open
Decent run considering it was my first proper orienteering in over a month. Was only a inute behind Tom so quite pleased. Quads just go o push at the minute!

Thursday Feb 2, 2012 #

3 PM

Running warm up/down 23:40 [3] 4.85 km (4:53 / km) +113m 4:22 / km
ahr:155 max:177 shoes: Asics GT-2160

Jog down to the start
Jog back up from the finish, no push in my quads again :/

Foot a bit sore on the way back too but ok once it had gotten warmed up again

Orienteering 33:00 [5] *** 6.1 km (5:25 / km) +87m 5:03 / km
ahr:165 max:183 32c shoes: Asics GT-2160

First Sprintervals of the year with Kris and Treb.
Was going alright and navigationally pretty sound considering the last orienteering I did was before Christmas I think. Few mistakes put down to rustyness. Time includes recovery.
1st rep: 0.63km 2:34mins (4:04mins/km)
2nd rep: 0.78km 3:28mins (4:25mins/km)
3rd rep: 0.59km 2:29mins (4:15mins/km)
4th rep: 1.27km 5:21mins (4:12mins/km)
5th rep: 1.12km 4:47mins (4:16mins/km)
6th rep: 1.39km 5:39mins (4:03mins/km)

Foot a bit sore on the last one so eased back a bit and quads just sort of gave up on me towards the end of the last rep

http://connect.garmin.com/activity/146606701

Wednesday Feb 1, 2012 #

6 PM

Running 1:19:53 [4] 13.71 km (5:50 / km) +679m 4:40 / km
ahr:160 max:181 shoes: Inov-8 X-Talons

Headtorch run up Loxley with Treb took the bottom route but was still quite a lot of hard surface running. Nice once we'd got halfway up Loxley. Legs died again coming out of Rivelin
http://connect.garmin.com/activity/146606720

Tuesday Jan 31, 2012 #

Running warm up/down 38:40 [3] 6.23 km (6:12 / km) +148m 5:33 / km
ahr:151 max:166 shoes: Inov-8 X-Talons

Run out to the hill in Rivelin
Jog back quads didn't have much push in them

Running hills 27:15 [5] 4.4 km (6:12 / km) +270m 4:44 / km
ahr:167 max:185 shoes: Inov-8 X-Talons

5 Reps up a grass hill in Rivelin, felt pretty tough on the way up but reckon I'd could have done a couple more as felt fine immediately afterwards. Took:
3:01
3:13
3:20
3:20
3:13
All with about 2:10 recovery jog back down

Foot was fine on the way out bar a few twinges and fine when doing this sesion but then stiffened up a bit on the way back and was a bit sore initially then eased off
http://connect.garmin.com/activity/146128795

Monday Jan 30, 2012 #

9 AM

Cycling warm up/down 20:00 [3] 10.4 km (1:55 / km)
ahr:112 max:133 shoes: Asics GT-2160

Before and after the session

S and C 42:00 [4]
ahr:87 max:137 shoes: Asics GT-2160

ESPS session
Same as last week, felt harder than last week nearly didn't go but glad I did

5 PM

Running 19:14 [3] 3.81 km (5:03 / km) +105m 4:26 / km
ahr:144 max:167 shoes: Asics GT-2160

Run with Soph out to Endcliffe and back to S10 for circuits via Yaz's. Foot was fine bar a test sprint and after Yaz's where my foot must've stiffened up

S and C 40:00 [2]
ahr:130 max:148 shoes: Asics GT-2160

ShUOC circuits
Felt a bit lethargic and foot was sore on the jumpy stuff so just did extra helpings of the plank

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