Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Jul 29, 2012:

activity	#	time	miles		km		+m	load
Running	6	3:23:19	22.84	(8:54)	36.76	(5:32)	893	178.7
Orienteering	1	2:38:00	7.15	(22:07)	11.5	(13:44)	215	119.4
Total	6	6:01:19	29.99	(12:03)	48.26	(7:29)	1108	298.1

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Sunday Jul 29, 2012 #

Orienteering (Coaching) 20:00 [1] 1.0 km (20:00 / km) +15m 18:36 / km
shoes: Inov-8 X-talons 212

Map walk on Moor of Alvie with the Juniors

Orienteering (Controlling) 20:00 [2] 1.0 km (20:00 / km) +10m 19:03 / km
shoes: Inov-8 X-talons 212

Out to check a control Jack hung then couldn't find where he put it, then run back to the group

Orienteering (Shadowing) 12:00 [3] 1.0 km (12:00 / km) +25m 10:40 / km
shoes: Inov-8 X-talons 212

Shadowing Will and Aiden on a map memory excercise, they were faster than I expected

Running warm up/down 2:15 [2] 0.5 km (4:30 / km) +10m 4:05 / km
shoes: Inov-8 X-talons 212

Out to the start of the time trial

Running intervals 10:00 [5] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: Inov-8 X-talons 212

2*1km timetrials againsts the juniors
Track 3:24
Terrain 4:34

Only beat them by 10s on both embarassingly....some of them are seriously fast!

Orienteering (Controlling) 26:00 [3] 2.1 km (12:23 / km) +40m 11:18 / km
shoes: Inov-8 X-talons 212

Controlling the far part of Uath Lochans and checking some of Florences controls on the way back. A bit grotty in places

Orienteering (Pacing) 10:00 [3] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: Inov-8 X-talons 212

A few pacing checks... 34 doubles to 100m

Orienteering (Shadowing) 25:00 [2] 1.8 km (13:53 / km) +75m 11:30 / km
shoes: Inov-8 X-talons 212

With Ruaridh and Sam on the compass and pacing course

Orienteering (Shadowing) 25:00 [2] 2.1 km (11:54 / km) +30m 11:07 / km
shoes: Inov-8 X-talons 212

With Aiden on the Aiming off course

Orienteering race 20:00 [5] 1.5 km (13:20 / km) +10m 12:54 / km
shoes: Inov-8 X-talons 212

Star Relay with the Benhams against the juniors, won comfortably

Saturday Jul 28, 2012 #

Running warm up/down 7:00 [3] 1.3 km (5:23 / km) +10m 5:11 / km
shoes: X-talons 2

Run out from Laganlia to the start of the time trial.
Loop around Laganlia afterwards

Running intervals 16:00 [5] 3.19 km (5:01 / km) +139m 4:07 / km
shoes: X-talons 2

3*1km 60s recovery
1km track 3:19 110m
1km terrain 5:48 25m (got a bit lost so not flat out)
1km track 3:38

Thursday Jul 26, 2012 #

Running warm up/down 27:00 [3] 4.58 km (5:54 / km) +80m 5:25 / km
shoes: X-talons 2

Down into Rivelin with Treb and back aferwards from the allotments

Running hills 17:42 [5] 2.54 km (6:58 / km) +200m 5:00 / km
shoes: X-talons 2

2*5*Bell Hag Hill with Run down recovery very tough! Great off road hill for these!
Uphill about 45secs recovery 30s and 2mins between sets
Enjoyed it

Wednesday Jul 25, 2012 #

Running long 52:45 [3] 9.05 km (5:50 / km) +224m 5:11 / km
shoes: X-talons 2

Rivelin standard....was going to do a longer run but wokeup a bit late and my foot was a bit tender anyway

Tuesday Jul 24, 2012 #

Running warm up/down 15:00 [3] 2.4 km (6:15 / km) +35m 5:50 / km
shoes: X-talons 2

Down to Rivelin with Treb
Jog back after walking a fair bit

Running intervals 20:00 [5] 3.7 km (5:24 / km) +15m 5:18 / km
shoes: X-talons 2

Pyramid session 4*30(30) 2*1(1) 1*2(2) 2*1(1) 4*30(30)

Monday Jul 23, 2012 #

Running 35:37 [4] 7.5 km (4:45 / km) +150m 4:19 / km
shoes: X-talons 2

Rivelin with Treb, droppeddown through BHP then back up the usual downhill. Felt fast but felt good for once

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