Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Apr 29, 2012:

activity	#	time	miles		km		+m	load
Running	3	2:35:13	17.01	(9:08)	27.37	(5:40)	413	129.8
Orienteering	2	2:14:53	10.75	(12:33)	17.3	(7:48)	345	124.9
S and C	3	1:12:15	0.62		1.0			61.3
Total	5	6:02:21	28.38		45.67		758	316.0

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Saturday Apr 28, 2012 #

Orienteering warm up/down 15:00 [3] 1.5 km (10:00 / km) +20m 9:22 / km
shoes: X-talons 2

To the area and back from the car....another late session

Orienteering 50:00 [4] 6.0 km (8:20 / km) +80m 7:49 / km
shoes: X-talons 2

Two night orienteering loops on Hugset.....proper hard, most of time I just had to guess I was in the right place as everything looked the same. Wasn't quiteas head to head as last night which was a shame but still fun

Friday Apr 27, 2012 #

Orienteering race 59:53 [5] 8.3 km (7:13 / km) +245m 6:17 / km
shoes: X-talons 2

Night-O on Eccy Woods Harvester Leg4 Gaffles with Crickmore and Kris
Such good fun, worth waiting till 9pm.
Would have been 3rd on the course, as I beat Alex's time (61mins) but behind Kris and Jonny on 56mins.
Only made one mistake of note, where I just must have ran parallel to a path and dropped about 60-90secs but was up with Kris and Jonny at the time. Then was very hesitant running through the forest by myself as I didn't want to make a mistake, dropping about 1min in running time and another 90secs in hesitations

Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: X-talons 2

Only a short jog around before as I'd left my shoes at home so had to drive back and get them.
Jog back across the field afterwards to the car

Thursday Apr 26, 2012 #

Note
(rest day)

Severly lacking in sleep from the past week so going to skip today.

Wednesday Apr 25, 2012 #

Running 1:05:00 [3] 10.5 km (6:11 / km) +283m 5:27 / km
shoes: X-talons 2

Run up Rivelin with Kris and Treb, would've liked it to have been a bit longer but was still nice to get out. Came back up through the graveyard and BHP for a change.

S and C 15:00 [3]

Testing out Treb's new pull up bar whacked on some beats and demonstrated how puney I was. Did about 30 all together

Tuesday Apr 24, 2012 #

Running 44:35 [3] 8.55 km (5:13 / km) +30m 5:07 / km
shoes: Asics GT-2160

Jog down to Woodbourne Road
Jog back to Primark afterwards where I got the bus home

S and C 7:30 [2] 0.5 km (15:00 / km)
shoes: Asics GT-2160

Few drills before the session

Running intervals 28:18 [5] 5.32 km (5:19 / km)
shoes: Asics GT-2160

Track session with Schorah, Kris and Crickmore. Did:
2*1km with 85sec recovery across the field
Skipped one
then one more
Then 3*200m with 200m float

Times:
3:12, 3:21, 3:17
35, 34, 32

Monday Apr 23, 2012 #

Running warm up/down 17:20 [3] 3.0 km (5:47 / km) +100m 4:57 / km
shoes: Asics GT-2160

Jog down to goodwin with Soph and Laura who we bumped into for circuits
Jog back home via Sprigvale with Soph and Tim for a bit

S and C warm up/down 7:45 [3] 0.5 km (15:30 / km)
shoes: Asics GT-2160

Circuits warm-up, standard

S and C 42:00 [4]
shoes: Asics GT-2160

ShUOC circuits
Hard-work as I've not done much core work for AGES!

RICE-ing my bad foot now as its been a bit sore since the weekend

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