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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Sep 7, 2014:

activity # timemileskm+mload
  Running5 3:45:49 24.75(9:07) 39.83(5:40) 382173.9
  S and C3 2:40:15 1.43 2.356.2
  Orienteering2 1:58:01 11.0(10:44) 17.7(6:40) 450107.0
  Total7 8:24:05 37.18 59.83 832337.2
  [1-5]7 6:54:05

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MoTuWeThFrSaSu

Sunday Sep 7, 2014 #

Orienteering race 35:43 [5] 5.1 km (7:00 / km) +285m 5:28 / km
shoes: Innov8 Xtalon 212 2014

M21 7th (10th on course 1)
Bit of a meh race large parts good again but could have been quite a lot quicker. It seems quite a few people are in the same situation. Map-reading was good in the main bar 12 and fitness was pleasing as I've been knackered in the middle in the past few year and felt good today

Orienteering 25:00 [3] 3.0 km (8:20 / km) +50m 7:42 / km
shoes: Innov8 Xtalon 212 2014

Before to the start via a detour to get Iain a lift due to his ankle and then some loosening up at the start.
Jog around afterwards with Will and Bray splitsing

Saturday Sep 6, 2014 #

Orienteering race 14:39 [5] 2.5 km (5:52 / km) +50m 5:20 / km
shoes: X-talon 190s 2

Heat 1.1 (Heat of death)
/pretty pleased with my run and gutted to miss out on qualifying for the A final by so little. A few little errors but nothing major which was pleasing. Maybe could have ran a little faster at times too but don't think I could have been comfortable in. Also pleased Rhodri didn't catch me

Orienteering race 12:39 [5] 2.6 km (4:52 / km) +45m 4:29 / km
shoes: Innov8 F-Lite 2014

B Final
Wasn't really up for this beforehand but got quite motivated in the box. Had a race with Alex Carcas around the first bit and then a little sloppy but caught sight of Ben my minute man just after the road crossing and slowly reeled him in although once I got within striking distance I turned off from navigating and made more mistakes. I reckon I could have gone sub-12 maybe on a clean day as I was running well

Orienteering warm up/down 30:00 [3] 4.5 km (6:40 / km) +20m 6:31 / km
shoes: X-talon 190s 2

Bit and bobs in between

Friday Sep 5, 2014 #

Running 32:44 [2] 5.71 km (5:44 / km) +117m 5:12 / km
shoes: Innov8 F-Lite 2014

Back in Sheffield for the day so went for a run with Tom when he'd finally arrived. Up to BHP and down to the stables then up through the allotments and down the back roads to the Grindstone. Going dark

Thursday Sep 4, 2014 #

Running 39:20 [2] 7.22 km (5:27 / km) +50m 5:16 / km
shoes: Innov8 F-Lite 2014

Up Felling bypass to Pelaw then back around to Heworth then back to the stadium. May have been roped in to do the Northern 6 stage relays? Got to get my memberships sorted then I guess.

Wednesday Sep 3, 2014 #

S and C 30:00 [0]

Running 1:00:00 [2] 10.5 km (5:43 / km) +150m 5:20 / km
shoes: Brooks Glycerin 11 #2

Easy jog to start relaxing towards the weekend. Reading old sprint maps to try get my head back in to reading urban maps on the run. 6*25s strides and then 10mins further jogging

Tuesday Sep 2, 2014 #

S and C 30:00 [0]

Running warm up/down 36:30 [3] 6.4 km (5:42 / km) +30m 5:34 / km
shoes: Innov8 F-Lite 2014

Gateshead Harriers
Jogged from the stadium down to the Quayside and through the city games site. Very busy as the Great North Run was being set up.
Slow jog back with Paul and Mo

Running intervals 32:30 [5] 5.1 km (6:22 / km)
shoes: Innov8 F-Lite 2014

6*800m along the Quayside West from the bridges. Again took it steady to begin with and tried to keep it strong throughout. Clawed Paul back in which ruffled him a bit a few times. Times:
2:38
2:36
2:33
2:35
2:35
2:33
Pleased starting to feel good again about running

Monday Sep 1, 2014 #

S and C 30:00 [0]

S and C (Circuits) 40:00 [3]

Running warm up/down 24:45 [3] 4.9 km (5:03 / km) +35m 4:53 / km
shoes: Innov8 F-Lite 2014

Around the park before then home via the lake district

S and C (Drills) 30:15 [3] 2.3 km (13:09 / km)

In the park....lush evening :) Usual sort of stuff to what we did with Rach (or as much as I could remember anyway), did it barefoot which felt really nice and included some hill bounds. Probably going to be a bit sore in the morning

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