Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Sep 1, 2013:

activity	#	time	miles		km		+m	load
Other	2	6:00:00	3.73		6.0			216.0
Running	3	3:16:59	26.0	(7:35)	41.84	(4:42)	456	165.0
Fell running	1	1:34:40	8.95	(10:35)	14.4	(6:34)	700	75.7
Orienteering	1	1:24:15	8.33	(10:07)	13.41	(6:17)	470	67.4
S and C	1	30:00
Total	5	12:45:54	47.01		75.65		1626	524.2
[1-5]	5	12:15:54

4:32

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Sunday Sep 1, 2013 #

Orienteering 28:00 [3] 4.4 km (6:22 / km) +90m 5:46 / km
shoes: Inov-8 X-talon 212 2013B

Hanging controls, two loops and then collecting great little excercises

Orienteering 56:15 [3] 9.01 km (6:15 / km) +380m 5:09 / km
shoes: Inov-8 X-talons 212 2013

Chalamain Gap and the hills surrounding it and tarn. Kicked and stone and fucked up my big toenail which hurt all week!
Crickmore pushed on up the gap in to the wind and tried to catch him back up reeled him in a little then fell backward. Also poisoned by Treb and Cherry

Saturday Aug 31, 2013 #

Fell running 1:34:40 [3] 14.4 km (6:34 / km) +700m 5:17 / km
shoes: Inov-8 X-talon 212 2013B

With Millar and Wright on the way to Aviemore
Parked up the top of the Blair Atholl road and ran all the way up Carn Liath, incredibly windy! Then along the ridge to the col and down via the subsidiary peak off the side. Really really nice but the hard work on the up hurt my calves quite a bit. Need to go back and do the rest of the ridge....may be next year on my 5 week scotland trip?

Thursday Aug 29, 2013 #

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

Other (Mapping) 3:00:00 [1] 6.0 km (30:00 / km)

Back to Gosforth Park, sore legs which is worrying before tonight

Running warm up/down 24:00 [3] 4.25 km (5:39 / km) +16m 5:33 / km
shoes: Brooks Glycerin 11

Loop around the lake before and after

Running race 17:12 [5] 5.0 km (3:26 / km) +15m 3:23 / km
shoes: Brooks Glycerin 11

Watergate 5km 5th
2 laps of the lake, not a fast course with quite a few 'climbs' in, would have liked to get sub-17 but reckon it is probably equivalent to maybe 16:35-45ish?
Had very sore legs beforehand so wasn't sure how I'd get on. Set off and got to my pace at which point I realised I was ahead of everyone, woops, then some bloke came past after about 400m. A pair came past at ~1200m and 4th after the first lap. Was dying a bit on the fourth km and getting closed down but hit the top of the last incline and was able to put on a sprint finish.

Wednesday Aug 28, 2013 #

Other (Mapping) 3:00:00 [1]

Back to Gosforth Park

Running long 1:32:47 [3] 19.3 km (4:48 / km) +305m 4:27 / km
shoes: Saucony Ride 5

Lope around Newcastle....Redheugh, St James', Barrack Rd, Fenistan, Benwell Slums, Scotswood then back up a mega steep hill in to Whickham

Tuesday Aug 27, 2013 #

Running warm up/down 43:00 [3] 8.65 km (4:58 / km) +60m 4:48 / km
shoes: Saucony Ride 5

Out with the Harriers to the start of the session then back from Rowlands Gill with my old french teacher

Running intervals 20:00 [5] 4.64 km (4:19 / km) +60m 4:03 / km
shoes: Saucony Ride 5

The session was 2*8*90s but realised halfway through the first set that it would a 40min interval session which I did fancy so did the first 8 at a strong pace instead
0.49km
0.46
0.48
0.47
0.48
0.46
0.49
0.41 (big hill in Rowlands Gill)

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