Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Apr 26, 2015:

activity	#	time	miles		km		+m	load
Running	10	8:07:23	59.41	(8:12)	95.61	(5:06)	1586	405.7
Fell running	2	1:20:35	8.38	(9:37)	13.48	(5:59)	345	64.5
S and C	2	56:00	2.36		3.8			32.0
Orienteering	1	39:30	3.62	(10:54)	5.83	(6:47)	124	31.6
Total	14	11:03:28	73.77		118.72		2055	533.8
[1-5]	13	10:47:28

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Sunday Apr 26, 2015 #

11 AM

Orienteering warm up/down 17:35 [3] 3.43 km (5:08 / km) +10m 5:03 / km
shoes: Innov-8 X-talon 212 2014 B

From the top of Wyming Brook along top path and down to the Rivelin Dams with Willy.
Back from somewhere on top paths

Orienteering (Technique) 21:55 [3] 2.4 km (9:08 / km) +114m 7:23 / km
shoes: Innov-8 X-talon 212 2014 B

Rivelin 'training'
Tried to do some orienteering today....It was horrible. Plus we met a landowner who told us not to try running through the area holding an axe, so we didn't. Ran a bit away from him and started at 2 then did 3 controls each taking over at each control and decided to give up and run up a hill

12 PM

Fell running 17:40 [3] 3.08 km (5:44 / km) +90m 5:00 / km
shoes: Innov-8 X-talon 212 2014 B

Up from the top of the dams to Stanage Pole then did some terrain running back down through Redmires with Willy

2 PM

Fell running 1:02:55 [3] 10.4 km (6:03 / km) +255m 5:23 / km
shoes: Innov-8 X-talon 212 2014 B

Lope across Blacka Moor and Burbage with Steve. Awesome afternoon before the long drive home but great day out and nice to have a catch up. Starving though

Saturday Apr 25, 2015 #

Running intervals 1:00:38 [5] 12.8 km (4:44 / km) +270m 4:17 / km
shoes: Innov8 Flite 195 2015

Intervals up and down Porter with Willy and Crickmore
5(1),4(1),2*3(1), 3*2(1), 4*1(1)
Bit off the pace but not that far so pretty pleasing.

They turned back a little bit before the top but I couldn't resist all the way so finished them off by myself on the way down

Friday Apr 24, 2015 #

Running 53:57 [3] 10.1 km (5:20 / km) +261m 4:44 / km
shoes: Innov8 Flite 195 2015

Standard Rivelin with the boys which was nice the heavy politics chat less so

Thursday Apr 23, 2015 #

Running 1:07:43 [3] 11.9 km (5:41 / km) +335m 4:59 / km
shoes: Innov-8 X-talon 212 2014 B

Another awesome evening another awesome run. Simonside on the Beacon Hill loop then over to great tosson and backwith Jim

Wednesday Apr 22, 2015 #

9 AM

Running 29:30 [3] 5.55 km (5:19 / km) +62m 5:02 / km
shoes: Innov8 Flite 195 2015

In to Uni from the garage. Very tired and quite a bit further than I thought it was. But feel a bit better now I've done it

2 PM

Running 27:30 [3] 5.6 km (4:55 / km) +3m 4:54 / km
shoes: Innov8 Flite 195 2015

From Uni to the garage......Stonking day!

7 PM

Running 1:15:40 [3] 12.86 km (5:53 / km) +320m 5:14 / km
shoes: Innov-8 X-talon 212 2014 B

Lovely run around Pontburn and Pontop Pike with Scot.
Started with a run along the railway track then up through the fields to Medomsley. Across more field to Pontop Pike to catch the sunset pretty much then back down through Pontburn on the usual route in the ever increasing gloom. Just about survived without a headtorch but wouldn't have made it without a map

Tuesday Apr 21, 2015 #

6 AM

Running 1:09:48 [3] 15.0 km (4:39 / km) +225m 4:20 / km
shoes: Innov8 Flite 195 2015

Agreed to meet Paul at 6:15 then ran down to the Derwent walk and then ran 3miles at 7min/miles then the rest aimed at 7:30s apparently as he's running London. Just went along with it.
Ran the 7min/mile section at 6:51's so a bit faster but didn't feel too bad felt tired on the way back and struggled a bit coming back up Whickham Bank

Really nice to get out early doors in this weather. Bit chilly but really nice in the sun

9 AM

S and C 16:00 [0]

7 PM

Running warm up/down (Harriers) 19:22 [3] 4.0 km (4:51 / km) +30m 4:40 / km
shoes: Innov8 Flite 195 2015

Out to Heworth Roundabout with Harriers
Back from Heworth Roundabout

Running intervals (Harriers) 36:40 [4] 7.4 km (4:57 / km) +35m 4:50 / km
shoes: Innov8 Flite 195 2015

4*5mins around the Cokeys loop.
Felt wrecked! First two went alright then they just said no
Distances
1.31km 3:49min/km
1.44km 3:30min/km
1.28km 3:56min/km
1.28km 3:57min/km

Monday Apr 20, 2015 #

9 AM

Running 30:00 [3] 6.4 km (4:41 / km) +45m 4:32 / km
shoes: Innov8 Flite 195 2015

Morning run in Durham

5 PM

Running warm up/down 16:35 [3] 4.0 km (4:09 / km)
shoes: Innov8 Flite 195 2015

Warm up and down on the track. Moving nicely in the sun

S and C (Drills) 40:00 [3] 3.8 km (10:32 / km)

Barefoot on the astro. First time for a while didn't do the jumpy stuff at the end as I didn't want to overdo it

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