Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Nov 25, 2012:

	activity	#	time	miles		km		+m		load
	Orienteering	3	5:00:09	25.71	(11:41)	41.37	(7:15)	768	74c	240.8
	Running	4	2:16:47	16.03	(8:32)	25.8	(5:18)	516		113.7
	S and C	4	2:15:00							36.0
	Fell running	1	1:09:09	5.8	(11:56)	9.33	(7:25)	430	4c	62.2
	Total	11	10:41:05	47.53		76.5		1714	78c	452.8
	[1-5]	8	9:11:05
averages - sleep:8.3 weight:79kg

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Sunday Nov 25, 2012 #

Orienteering warm up/down 10:00 [3] 1.7 km (5:53 / km) +20m 5:33 / km
shoes: Inov-8 X-talons 212

Jog to the start with Alice and Jenny
Jog along the flat bit back from the finish

Orienteering 1:36:58 [4] *** 13.2 km (7:21 / km) +278m 6:39 / km
26c shoes: Inov-8 X-talons 212

The less said the better. Didn't emjoy the course that much in the heather and navigated pretty bad

Saturday Nov 24, 2012 #

Event: ShUOC Chasing Sprint

Orienteering 1:30:00 [2] 12.0 km (7:30 / km)
shoes: Inov-8 X-Talons

Controlling and collecting the city race

Friday Nov 23, 2012 #

S and C (Flexibility) 30:00 [0]
slept:8.0 weight:79kg

Thursday Nov 22, 2012 #

Fell running 1:09:09 [4] *** 9.33 km (7:25 / km) +430m 6:01 / km
4c shoes: Inov-8 X-Talons

Went out in the pouring rain with the Jacks and redid the fell race route from last week. Navigated a lot better than last time, although slightly missed one and dropped too low for four ruining our route to the finish.
Had initially intended to run thisas a threshold but it wasn't really the ground for it, was still a really fun session however

7 AM

S and C (Flexibility) 30:00 [0]
slept:7.75

Wednesday Nov 21, 2012 #

7 AM

Running 24:50 [3] 4.3 km (5:47 / km) +76m 5:18 / km
slept:9.0 weight:79kg shoes: Inov-8 X-Talons

Standard, but took a map of Eyam with me and tried to follow corridors and read detail whilst running. Was quite hard to follow as much as I'd like as it was a touch dark and raining

3 PM

Orienteering warm up/down 5:35 [3] 1.11 km (5:02 / km) +20m 4:37 / km
shoes: Inov-8 X-talons 212

Down to the start and back from the finish

Orienteering 1:37:36 [3] 13.36 km (7:18 / km) +450m 6:15 / km
48c shoes: Inov-8 X-talons 212

Training in Eccy Woods again
First did the course from Saturday night to try get the controls right, took 15mins off my time which is good or I wasn't very good onSaturday which is probably more likely.
Then went out and did a loop in Limb Valley and dropped back down to the imeadiate slope in Eccy Woods where itwentdark very quickly

Feeling pretty tired towards the end

Tuesday Nov 20, 2012 #

7 AM

S and C (Flexibility) 30:00 [0]

Standard morning stretch routine then ankle strengthening and some glute exercises

4 PM

Running warm up/down 21:45 [3] 4.2 km (5:11 / km) +70m 4:47 / km
shoes: Inov-8 X-talons 212

Jog down to BHP and jog back via school road, feeling better than last week after the session

Running 42:45 [4] 9.3 km (4:36 / km) +80m 4:24 / km
shoes: Inov-8 X-talons 212

4*2km again....
The conditions were a lot worse than last week ran through one downpour on already sodden ground, spent most of the time feeling like I was on a treadmill and stacked it more than once goinground corners
7:17 (3:38mins/km)
7:29 (3:44mins/km)
7:43 (3:51mins/km)
7:47 (3:53mins/km)
Bit annoying to see that every kilometer was slower than the one before but didn't feel I was working less hard than last week. As much as it was unpleasant whilst doing the session, it felt good when I finished and was covered in mud getting wierdlooks running back through Crookes :D

Monday Nov 19, 2012 #

7 AM

Running 28:27 [3] 5.3 km (5:22 / km) +130m 4:47 / km
shoes: Inov-8 X-Talons

Standard early morning loop with 6*25s strides thrown in. Felt pretty good but it was chilly to begin with

5 PM

Running 19:00 [3] 2.7 km (7:02 / km) +160m 5:26 / km
shoes: Asics GT-2170

Down to Goodwin for 5 and back home when I realised I was 30mins early...woops
Then down to Goodwin for circuits and home again afterwards

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

ShUOC circuits again didn't feel good for the majority but felt a bit easier than last week

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