Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending May 5, 2013:

activity	#	time	miles		km		+m	load
Orienteering	2	3:08:10	17.21	(10:56)	27.7	(6:48)	865	181.2
S and C	4	2:28:00	1.8		2.9			73.6
Running	3	1:59:59	14.15	(8:29)	22.78	(5:16)	480	100.2
Fell running	1	1:13:30	8.08	(9:06)	13.0	(5:39)	215	51.5
Total	7	8:49:39	41.25		66.38		1560	406.4
[1-5]	6	7:53:39

2:06

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Sunday May 5, 2013 #

Orienteering warm up/down 20:00 [3] 2.5 km (8:00 / km) +20m 7:42 / km
shoes: Inov-8 X-talons 212 2013

Jog around before with BommyT and Jamie Parkinson
Loop afterwards with Tess finishing at the last control to watch Poo Boy come in with Jonny a bit behind XD

Orienteering race 41:24 [5] 6.7 km (6:11 / km) +255m 5:11 / km
shoes: Inov-8 X-talons 212 2013

BOC Relays ShUOC First Team 2nd!!
Individually I'm a bit disappointed with this, set off behind Tess and caught her by no.2 got ahead of her till about no.12 where the gaffles went against me and Jamie, Tess and Ant all got away a bit unfortunately. Caught Tess back up but legs died a bit on the way to 17 and struggled to run as much after that. Tess ran away from me here...awkward.
Luckily good runs by Willy and Jonny got us in the position to rally back up to 2nd overall. Think this may be my first British Champs or JK podium ever?

Though I didn't recover as well as I'd thought from the day before

Saturday May 4, 2013 #

Event: British Orienteering Championships 2013

Orienteering warm up/down 15:00 [3] 1.5 km (10:00 / km) +10m 9:41 / km
shoes: Inov-8 X-talons 212 2013

Short jog beforehand....glute stiffened up on the drive down
Not much of a jog afterwards pretty shafted

Orienteering race 1:51:46 [5] 17.0 km (6:34 / km) +580m 5:37 / km
shoes: Inov-8 X-talons 212 2013

BOC M21E...9th 19.65km (5:42mins/km) (19.3%)
In general I was pleased with this, the result flatters a little due to not everyone running today but will take it :)
Set of in 17th, with the aim not to get caught and finish in first place, which I did :D. Caught up Simon Gardner (3mins) at 10 before the long leg then took a different route and arrived just ahead of him. Then caught up Jamie Parkinson (6mins) in the first butterfly loop and Harold Wyber going in to the map exchange. So was pleased up to this point. Was about 30s down on Cherry which was the long leg I think?
Got to 24 in ok shape but completely died up the hill to 25 and really struggled move on the longer leg to 27. Ended up 5mins down on Cherry which I'll take.
Bring on next year!

Course 1B - Splits

Friday May 3, 2013 #

S and C (Flexibility) 28:00 [0]

Thursday May 2, 2013 #

Fell running long 1:13:30 [2] 13.0 km (5:39 / km) +215m 5:13 / km
shoes: Inov-8 X-talons 212 2013

JackW and the sun persuaded me out despite feeling proper naff yesterday. Had planned an easy day but couldn't miss an opportunity like this.
Redmires - Stanage Pole - Cowper Stone - The edge - High Neb - Headstone - Redmires

Gorgeous weather and a really fun route, fair bit of terrain but nice soft grassy stuff or at worst burnt heather! Need to do this again!

Kept it easy and stopped a few times for a gander across the peaks

Wednesday May 1, 2013 #

S and C (Flexibility) 28:00 [0]

Legs feeling seriously naff today and have been really tired....

Running 59:14 [3] 11.06 km (5:21 / km) +300m 4:43 / km
shoes: Saucony Ride 5

A hill Rivelin loop with the Jacks....one tough climb straight up from coppice and numerous shorter ones. Legs feel terrible but good to get out and do something with my day all the same

Tuesday Apr 30, 2013 #

Running 30:45 [3] 6.0 km (5:08 / km) +120m 4:40 / km
shoes: Saucony Ride 5

Down to Endcliffe and back.....a bit quick on the way down as I was a little late.
Slow back up the hill with Millaaarrrr

S and C (Drills) 5:00 [3] 0.6 km (8:20 / km)
shoes: Saucony Ride 5

Few drills....legs not feeling great after yesterday

Running intervals 21:00 [5] 4.42 km (4:45 / km) +40m 4:33 / km
shoes: Saucony Ride 5

Trying to keep fresh before the weekend so did my own session:
2*1km (3:04, 3:06) not feeling a good as last week obviously
Then 10*25s strides (35s) which felt good (~2km total), been neglecting these a little recently

Monday Apr 29, 2013 #

Running warm up/down 9:00 [3] 1.3 km (6:55 / km) +20m 6:26 / km
shoes: Saucony Ride 5

Down to the gym with a big bag on
Circuits jog around and stuff
Jog over to Weston park with a big bag on again

S and C (Circuits) 42:00 [3]
shoes: Saucony Ride 5

Everything felt really long and hard work today

S and C (Drills) 45:00 [3] 2.3 km (19:34 / km)
shoes: Saucony Ride 5

Good drills session had two newbies come along which was hilarious as they had no coordination

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