Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Sep 13, 2015:

activity	#	time	miles		km		+m		load
Running	6	4:48:23	37.8	(7:38)	60.84	(4:44)	849		239.9
S and C	5	2:19:00	1.22		1.97		34		87.4
Orienteering	1	1:08:52	6.41	(10:45)	10.31	(6:41)	155	7c	57.6
Total	7	8:16:15	45.43		73.12		1038	7c	384.9

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Sunday Sep 13, 2015 #

S and C 16:00 [1]

Running long 1:02:00 [3] 12.77 km (4:51 / km) +180m 4:32 / km
shoes: Mizuno WR 18

Out to the end of the Tyne Bridge to watch a few people at the GNR. Saw Mo and the red Arrows too which was exciting and a glorious sunny (if not too hot) morning. Back home in time to watch the finish. Feeling decent again bar the R glute which is very tight for some reason.

Saturday Sep 12, 2015 #

Running warm up/down 13:15 [3] 2.65 km (5:00 / km) +35m 4:41 / km
shoes: Mizuno WR 18

Easy to the bottom of the hill then back afterwards

Running hills 24:00 [5] 5.15 km (4:40 / km) +265m 3:42 / km
shoes: Mizuno WR 18

12*1min(1min) hill reps on Park Drive. Was a bit shorter than I thought so had to bend on Heron Way at the top which is a bit flatter and a welcome relief. Lactic had built by the end and felt very empty legged on the last.

Running 30:15 [3] 6.43 km (4:42 / km) +60m 4:30 / km
shoes: Flite 2015 Blue

Steady 30 around the block. Feeling good.

Friday Sep 11, 2015 #

S and C 20:00 [1]

Thursday Sep 10, 2015 #

Orienteering warm up/down 43:52 [3] 6.46 km (6:47 / km) +90m 6:21 / km
shoes: Innov-8 Xtalon 212s 2015

From the car out to the start on Ray Demesne. Tough going and vision a bit odd, fine after a sit down.
Jog back from the far end first half along the track fine then tired a bit coming back across the heather

Orienteering tempo 25:00 [4] 3.85 km (6:30 / km) +65m 5:59 / km
7c shoes: Innov-8 Xtalon 212s 2015

Doing some bearing work/a tempo workout on Ray Demesne so chose quite big features with the idea of working out how much I used my compass. Not enough still don't think.

Tired and quite hard work in the heather

Running 30:10 [3] 6.01 km (5:01 / km) +70m 4:45 / km
shoes: Mizuno WR 18

Easy 30 feeling a bit tired

Wednesday Sep 9, 2015 #

S and C 24:00 [1]

Running long 1:00:00 [3] 12.64 km (4:45 / km) +144m 4:29 / km
shoes: Mizuno WR 18

Steady away. Sunniside, Tanfield Station and Lobley Hill

Tuesday Sep 8, 2015 #

S and C 33:00 [1]

Core and stretching stuff

Running 7:58 [3] 1.6 km (4:59 / km) +10m 4:50 / km
shoes: Mizuno WR 18

Standard pre-harriers loop. Feeling bouncy but not going as fast as I thought

Running warm up/down 28:45 [3] 5.85 km (4:55 / km) +45m 4:44 / km
ahr:146 max:153 shoes: Mizuno WR 18

Out past Heworth roundabout again and to the overpass.
Back from Heworth roundabout afterwards

Running intervals 22:00 [5] 5.7 km (3:52 / km) +30m 3:46 / km
ahr:172 max:186 shoes: Mizuno WR 18

Around the Cokeys Route again with 3*5mins (3mins/3mins/1min) this time.
Felt good on the first, and strong again despite the hills on the 2nd. The 3rd was just hanging on. Ground it out a bit. Could have probably done another but no one else was as it GNR on sunday.
1.48km
1.45km
1.40km

Monday Sep 7, 2015 #

S and C 26:00 [1]

S and C (Drills) 20:00 [3] 1.97 km (10:09 / km) +34m 9:21 / km
shoes: Mizuno WR 18

Building it all back in

Running 10:00 [3] 2.04 km (4:54 / km) +10m 4:47 / km
shoes: Mizuno WR 18

To and from drills

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