Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Nov 11, 2012:

activity	#	time	miles		km		+m		load
Running	3	3:47:31	23.36	(9:44)	37.59	(6:03)	630		164.5
Fell running	2	2:30:23	13.51	(11:08)	21.75	(6:55)	1509		128.3
S and C	1	50:00	0.5		0.8				39.5
Orienteering	1	30:00	1.86	(16:06)	3.0	(10:00)	131	17c	21.0
Total	7	7:37:54	39.23		63.14		2270	17c	353.2

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Sunday Nov 11, 2012 #

Fell running long 1:35:30 [3] 12.25 km (7:48 / km) +959m 5:36 / km
shoes: Inov-8 X-talons 212

Coniston Fell Race route with Jack and The Chris Owens just going slowly enjoying the uphills though hamstrings, glutes and ankles feeling sore. just loving the Lakes!!

Winter Training Proper starts tomorrow

Saturday Nov 10, 2012 #

Fell running race 44:53 [5] 8.0 km (5:37 / km) +550m 4:11 / km
shoes: Inov-8 X-talons 212

Dunnerdale Fell Race 13th ~4mins down
Started off well, let two guys go off up the hill though then started heading backwards. Legs didn't feel particularly great on the hills, tired glutes and calves. But was first orienteer out of quite a bit contigent, and beatMike Robinson who beat me at the Grisedale Horseshoe so a bit of progress. Enjoyed it but finished soaked

C • Short Race 1

Fell running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-talons 212

Warm-up with Jack and Owens
Warm-down with Jack, Owens, Will and Angus

Friday Nov 9, 2012 #

Orienteering 30:00 [2] *** 3.0 km (10:00 / km) +131m 8:12 / km
17c shoes: X-talons 2

Easy jog around Bouth getting a few controls in the rain. Nice

Thursday Nov 8, 2012 #

Running warm up/down 55:31 [2] 9.15 km (6:04 / km) +60m 5:52 / km
shoes: X-talons 2

Down to Hunters Bar then up to the top of Bingham with Jack
Back down to Jacks from somewhere on Ringinglow

Running tempo 30:00 [4] 5.8 km (5:10 / km) +210m 4:23 / km
shoes: X-talons 2

Progression run with Jack and a rucksack up Porter, down Limb and back up over. 10 at low threshold (1.96km 35m) , 10@mid-threshold (1.69km 144m), 10@high-threshold (2.12km 30m)

Wednesday Nov 7, 2012 #

Running 1:15:00 [1] 10.0 km (7:30 / km) +170m 6:55 / km
shoes: Asics GT-2170

Checking the City race with Kris. Hills felt quite hard for some reason?

Tuesday Nov 6, 2012 #

Running warm up/down 37:00 [3] 6.2 km (5:58 / km) +150m 5:19 / km
shoes: Inov-8 X-talons 212

Down to Goodwin then on to Endcliffe
Back home

Running (Drills) 3:00 [3] 0.5 km (6:00 / km)
shoes: Inov-8 X-talons 212

Crickmore and Weener weren't there so I ended up being in charge and didn't really know what to do. So did the basics

Running 27:00 [3] 5.94 km (4:33 / km) +40m 4:24 / km
shoes: Inov-8 X-talons 212

3*2km (3mins) but stomach didn't feel good so bailed after 1500 on the last
7:19
7:43 (maybe the first was a little quick but also had to stop and start again after a dog sprinted out)
4:37 (500m)

Monday Nov 5, 2012 #

S and C warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Asics GT-2170

Very slow yog down to Goodwin with Tom, Ralph and Kris
Then a half-hearted warm-up

S and C (Circuits) 45:00 [3]
shoes: Asics GT-2170

ShUOC Circuits

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