Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Mar 30, 2014:

activity	#	time	miles		km		+m		load
Orienteering	3	4:02:41	19.39	(12:31)	31.2	(7:47)	1780	39c	221.9
Running	3	1:42:38	13.33	(7:42)	21.46	(4:47)	251		85.5
Total	6	5:45:19	32.72	(10:33)	52.66	(6:33)	2031	39c	307.5

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Sunday Mar 30, 2014 #

Orienteering 1:06:00 [3] 7.1 km (9:18 / km) +700m 6:14 / km
shoes: X Talon 190's

Up Coniston with Crickmore trying to assess a decent line for the race.....absolutely sweltering tops off and then a dip in the river afterwards legs weren't too bad on the but after the initial flatter section ended we reduced to a walk most of the way up

C • Any advice, I'm going round... 1

Saturday Mar 29, 2014 #

Orienteering warm up/down 20:00 [3] 2.0 km (10:00 / km) +140m 7:24 / km
shoes: Innov8 Xtalon 212 2014

Up to the start and then little afterwards

Orienteering race 1:41:25 [5] *** 14.2 km (7:09 / km) +650m 5:49 / km
19c shoes: Innov8 Xtalon 212 2014

Wanted to go out and proved I deserved to be in the field more than yesterday made a pretty good start, catching Duncan 4mins at 4 nearly apparently but then caught him at 6 properly then took a shit line to 7 climbing down the crags and he lost me again then after that I became sloppy in the circle and lost time through rushing a little and not being as confident. Really enjoyed the course though and pretty pleased with the result starting in the same place as I finished last year in terms of the people who are around me

Friday Mar 28, 2014 #

Orienteering warm up/down 17:40 [3] 3.1 km (5:42 / km) +40m 5:21 / km
shoes: Innov8 Xtalon 212 2014

To the start and back with Duncan.....feeling a bit weird at the start like had something that felt similar to a hangover in my head at the start?

Orienteering 37:36 [5] *** 4.8 km (7:50 / km) +250m 6:13 / km
20c shoes: Innov8 Xtalon 212 2014

Started alright I thought made sure I got in to the map but lost more time than I realised on 2. And then gradually fell towards Duncan who eventually caught me 2mins in to 9. We then alternated leads and took completely different route to 16 and arrived at the same time pretty much. Also lost roughly 1min on 13 where I didn't go quite far enough to see the flag and had to run out and relocate back in and then just a bit sloppy finding the flag in general with lost of little losses

Wednesday Mar 26, 2014 #

Running 38:45 [3] 7.66 km (5:04 / km) +141m 4:38 / km
shoes: Brooks Glycerin 11 #2

Easy lope around Nether Edge for a change with a stop off at work to pick up fuel for the long this weekend. Legs not feeling too bad when running from yesterday but heel is a little sore

Tuesday Mar 25, 2014 #

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Brooks Glycerin 11 #2

Woodbourne few laps and strides before and after....heel sore from Jonesys equipment

Running race 17:07 [5] 5.0 km (3:25 / km)
shoes: Brooks Glycerin 11 #2

Jonesys thing timetrial
Bit disappointed was hoping around 16:30 but its a decent place to be in and solo on a damp day wasn't particularly exciting

Monday Mar 24, 2014 #

Running 31:46 [3] 6.3 km (5:03 / km) +110m 4:38 / km
shoes: Brooks Glycerin 11 #2

Standard 30 + 10*10s hills on Lawson Road

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