Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Nov 30, 2014:

	activity	#	time	miles		km		+m	load
	Running	4	5:12:26	41.95	(7:27)	67.51	(4:38)	497	264.8
	Orienteering	2	3:43:40	13.11	(17:04)	21.1	(10:36)	545	179.8
	Fell running	1	1:17:00	4.54	(16:59)	7.3	(10:33)	800	61.6
	S and C	3	1:08:00	1.62		2.6			24.0
	Total	6	11:21:06	61.21		98.51		1842	530.2
	[1-5]	6	10:43:06
averages - weight:77kg

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Sunday Nov 30, 2014 #

Event: AIRE YHOA Superleague Event - Ilkley Moor

Event: WCOC Cumbrian Galoppen - Bleaberry Fell

Fell running 1:17:00 [3] 7.3 km (10:33 / km) +800m 6:49 / km
shoes: Innov8 Xtalon 212 2014

Up Fairfield and Seat Sandall with Jon Marsden on the way home.....amazing late afternoon on the hills. Not a cloud in sight

Orienteering 1:30:00 [3] 8.0 km (11:15 / km) +250m 9:44 / km
shoes: Innov-8 X-talon 212 2014 B

Coaching on Graythwaite again. Lush again shadowed especilly on the contour only

Saturday Nov 29, 2014 #

Event: YHOA Night League

Orienteering 8:40 [4] 1.6 km (5:25 / km) +15m 5:10 / km
shoes: Innov8 Xtalon 212 2014

Night Sprint around the Youth hostel

Orienteering 50:00 [3] 4.5 km (11:07 / km) +130m 9:43 / km
shoes: Innov8 Xtalon 212 2014

Hawkshead Coaching in Graythwaite

Orienteering 1:15:00 [3] 7.0 km (10:43 / km) +150m 9:41 / km
shoes: Innov8 Xtalon 212 2014

Hawkshead Coaching on Holme Fell plus going out to hang a few numbers which Pete got too distracted by the awesome views to hang

Thursday Nov 27, 2014 #

Running tempo 54:55 [4] 11.54 km (4:46 / km) +60m 4:38 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Feeling really crap all day and busy busy busy getting stuff sorted for the weekend and monday. So the session was a 2mile up tempo run but decided to keep it easier than I wished I had taken it afterwards. Cruising along nicely at 3:50min/km ish

Wednesday Nov 26, 2014 #

S and C (Flexibility) 12:00 [0]
weight:77kg

Running 30:00 [3] 6.75 km (4:27 / km) +75m 4:13 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Pre-breakfast plod around Whickham in the rain. Feeling a bit tired compared to the lunchtime run

Running long 1:30:00 [3] 19.03 km (4:44 / km) +150m 4:33 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Exciting long run.
Met up with Paul at Blaydon and ran past Newburn and up to Ryton then continued on to Crawcrook. Turned off and down to Wylam on a sketchy country road without lights. Arrived there and then crossed the railway and down the Keelmans Way on an unlit path all the way down to Newburn. This was weird as we were running at a fair pace in the near dark. Hit Newburn and continued off-road till Stella. Up to the road and back down to Blaydon. Running back along to the car we were nearly involved in a car crash, about 5m ahead two car smashed in to each other. Had to check on all the occupants and then try to slow traffic down. Everyone managed to get out the cars luckily but it was lucky no one was in the passenger side of one of the vehicles as it had turned one seat wide! Eventually the fire brigade, 2 ambulances and the police arrived and about 30mins after it happened we gave our statements and headed off. Exciting but quite scary!

Tuesday Nov 25, 2014 #

S and C (Flexibility) 12:00 [0]

Running 30:00 [3] 6.9 km (4:21 / km) +45m 4:13 / km
shoes: Innov8 F-Lite 2014

Another lunchtime pootle across the town moor but this time turned left and then ran down Claremont and back on to the moor in to Exhibition park

Running warm up/down 11:05 [3] 2.1 km (5:17 / km) +5m 5:13 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Out with the Harriers to the Quayside before jog around the corner back to the stadium afterwards

Running hills 36:35 [5] 8.4 km (4:21 / km) +110m 4:05 / km
shoes: Innov-8 f-lite 192 Orange/Blac

3 set of 6 hill, Medium (55s recovery), Short (40s recovery), Long

38, 39, 41, 42, 41, 41
4min jog between the hills
29, 33, 33, 33, 33, 31
3.40min jog between the hills
61, 66, 67, 67, 65, 59

Pretty pleased pushed harder on the hills than last time 5s quicker on the first, 4s quicker on the second, 3s quicker on the third

Monday Nov 24, 2014 #

S and C (Flexibility) 14:00 [0]

Running 29:51 [3] 6.85 km (4:21 / km) +30m 4:16 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Lunchtime loop around the town moor and via my car to confirm that Fran is retarded. Did the parkrun loop. May try and get out more over lunchtimes

C • says the one who didn't kno... 1

Running warm up/down 20:00 [3] 4.54 km (4:24 / km) +22m 4:18 / km
shoes: Innov-8 f-lite 192 Orange/Blac

Along the roads beforehand and then around the track afterwards

S and C (Drills) 30:00 [3] 2.6 km (11:32 / km)
shoes: Innov-8 f-lite 192 Orange/Blac

Drills on the astro...in the dark as the football club hadn't turned up yet it was also cold....very cold so bailed on the barefoot training after 5mins

Running 10:00 [5] 1.4 km (7:09 / km)
shoes: Innov-8 f-lite 192 Orange/Blac

Two 400m reps to stretch the legs with a bit of walking recovery in between
66s, 67s
Pretty pleasing although screwed after two could have maybe gotten one more at that pace

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