Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Jan 3, 2016:

activity	#	time	miles		km		+m		load
Skiing	4	3:50:55	18.79	(12:17)	30.24	(7:38)	105		184.7
Fell running	1	2:15:50	13.11	(10:22)	21.1	(6:26)	515		108.7
S and C	3	1:25:00	1.71		2.76				68.0
Running	3	1:20:00	10.8	(7:24)	17.38	(4:36)	165		64.0
Orienteering	1	1:14:05	6.52	(11:22)	10.49	(7:04)	405	27c	59.3
Total	11	10:05:50	50.93		81.97		1190	27c	484.7

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Sunday Jan 3, 2016 #

9 AM

S and C (Circuits) 30:00 [3]

6 PM

Skiing (Roller) 1:06:00 [3] 10.12 km (6:31 / km) +10m 6:29 / km

8 laps of Newburn Business Park after work
Getting more and more confident as I went around and nearly hit a sub 6min/km. Fell over once and landed on my hip but enjoyed it again despite the rain

Saturday Jan 2, 2016 #

12 PM

Orienteering warm up/down 11:45 [3] 1.95 km (6:02 / km) +125m 4:34 / km
shoes: Innov-8 Xtalon 212s 2015

Up from the Visitor Centre to the start
Back from the finish quite short

Orienteering 1:02:20 [3] *** 8.54 km (7:18 / km) +280m 6:16 / km
27c shoes: Innov-8 Xtalon 212s 2015

Spot of heather bashing up on Hamsterley, Dryderdale and Doctors Gate. Some nice tricky bits interspersed with large barren moorland not too dissimilar to Pwl Du but heather a bit deeper I think.
Enjoyed myself and nav was good especially when the clag was down (seems to be everytime I go to a moorland area). Two exceptions one biggish losing probably about 90-120s where I drifted of to my left on a bearing then drifted again on my 2nd bearing after relocating. Then the 2nd mistake just a little sloppy in exiting a control but quite smooth in the main.

544/1000

Friday Jan 1, 2016 #

2 AM

Skiing (Roller) 22:00 [3] 2.5 km (8:48 / km) +10m 8:38 / km

Trying out on the road... not ready yet one big fall to avoid a bigger fall and bruised my thunmb a bit. Not the best start to the year

4 PM

Running 30:00 [3] 6.96 km (4:19 / km) +45m 4:11 / km
shoes: Mizuno Sayonara

Around Whickham feeling bounxy in contrast to last night/yesterday

Thursday Dec 31, 2015 #

Fell running long 2:15:50 [3] 21.1 km (6:26 / km) +515m 5:44 / km
shoes: Inov-8 Xtalon 200's

Cold run in the Borders with Scott.
Parked at Byrness then followed the Pennine Way to Brownhart Law. Looped around the Roman Camp which was incredibly disappointing then ran along the Border fence (on the Scottish side) to Hungry Law and back through the forest.

Icy cold particularly after the hour when running in to the wind. Felt ill back in the car when my fingers were thawing.

Really nice will have to do again.

Wednesday Dec 30, 2015 #

9 AM

Skiing (Roller) 1:24:55 [3] 11.12 km (7:38 / km) +25m 7:33 / km

Tried out the Newburn path. Newburn - Tyne Riverside Park. Not bad bar a 100m stretch near Wylam.

Think I'm getting somewhere. Felt like I was able to move a bit easier I think my LHS is better than my right atleast I can kick double pole with more glide more comfortably on that side. Also think I have discovered how to diagonal walk but not convinced

5 PM

Running 40:00 [3] 8.34 km (4:48 / km) +120m 4:28 / km
shoes: Mizuno WR 18 II

Around Watergate

Tuesday Dec 29, 2015 #

10 AM

S and C (Circuits) 30:00 [3]

Monday Dec 28, 2015 #

9 AM

Running warm up/down 10:00 [3] 2.08 km (4:48 / km)
shoes: Mizuno WR 18 II

Steady on the track beforehand

S and C (Drills) 25:00 [3] 2.76 km (9:03 / km)
shoes: Mizuno WR 18 II

Drills....sleepy legs

10 AM

Skiing (Roller) 58:00 [3] 6.5 km (8:55 / km) +60m 8:32 / km

Thought I'd attempt something more adventurous so did a lap of Derwenthaugh park. Fell over twice and found the going a bit tough on the railway track (a bit muddy). Kept getting a bit over-confident then nearly decking it. Left hand side balance seem much worse. Breaking is also still a bit of an issue.
Really fun though

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