Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Apr 30, 2017:

activity	#	time	miles		km		+m	load
Orienteering	1	2:55:40	13.21	(13:18)	21.26	(8:16)	380	140.5
Running	5	2:51:43	22.45	(7:39)	36.13	(4:45)	230	141.9
Fell running	1	1:25:00	8.7	(9:46)	14.0	(6:04)	715	68.0
S and C	2	50:00	1.01		1.63			34.0
Total	7	8:02:23	45.37		73.02		1325	384.4

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Sunday Apr 30, 2017 #

Orienteering race 2:50:40 [3] 20.26 km (8:25 / km) +380m 7:42 / km
shoes: VJ Bold #1

A long and lonely Langa gryning.
After being moved to 4th earlier in the week I was looking forward to going out with a few more orienteers of similar ability than last year. Unfortunately we didn't have the best of starts and went out a long way down on everyone it felt. Legs felt good so thought I'd see if I could pull up a bit, but didn't get too much confidence to no.1 running on rough compass without much plan for the first half. Then I just couldn't get my direction right drifting left on a fair few controls.
Got to about an hour/hour and a half in and started to feel quite negative in my head and lost what small motivation I had to really bother. Knocked it off a gear and started to do better technically. Just cruised around to be honest. I enjoyed it more than last year which was my main aim quite frankly.

Orienteering warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: VJ Bold #1

A little bit beforehand to defrost my frozen feet and hands.

Saturday Apr 29, 2017 #

Note
(rest day)

Up at 2:30am to travel to Gothenburg

Friday Apr 28, 2017 #

Running 31:15 [3] 5.25 km (5:57 / km) +100m 5:26 / km
shoes: Innov8 Xtalon 2017 #2

Last trip down to Wenlock Edge for work as far as I know. Went the other way and looped around to make it up to 5km, legs not feeling great but blame it on an early start and lots of driving.

Thursday Apr 27, 2017 #

Running 24:40 [3] 5.5 km (4:29 / km) +25m 4:23 / km
shoes: Mizuno Sayonara 2

Steady (once I settled into it) run along Otterspool and the Prom with one of my housemates. Feeling good.

Wednesday Apr 26, 2017 #

Fell running 1:25:00 [3] 14.0 km (6:04 / km) +715m 4:50 / km
shoes: Innov8 Xtalon 2017

Ingleborough - Gaping Gill - Ingleborough

Chilly out on site this morning but got a lot warmer by midday just tapped out a nice pace past loads of people asking whether I was running PPP this weekend.

Dropped down towards Horton before peeling off to have a look at Gaping Gill (as interesting as a black hole can get) and then back up Little Ingleborough to the summit again before dropping back to the car past a load more people.

Tuesday Apr 25, 2017 #

Running warm up/down 32:00 [3] 5.51 km (5:48 / km) +25m 5:41 / km
shoes: Mizuno Sayonara 2

To and from Wavertree Tech Park
A few strides afterwards and some stretching pre-jog back

Running intervals 22:30 [5] 5.1 km (4:25 / km) +20m 4:20 / km
shoes: Mizuno Sayonara 2

6*2:30
Felt really good on the first 4, getting to ~850m (800m in 2:20ish), exuberance payed in the last 2 hitting about 790m only. Pretty pleased with that I feel I'm a fair bit forward of where I was a few weeks back

S and C 30:00 [1]

Monday Apr 24, 2017 #

6 AM

Running 20:50 [3] 4.77 km (4:22 / km) +25m 4:15 / km
shoes: Mizuno WR19

Lap of the park early doors

S and C (Drills) 20:00 [3] 1.63 km (12:16 / km)
shoes: Mizuno WR19

Bit tired still

6 PM

Running 40:28 [3] 10.0 km (4:03 / km) +35m 3:59 / km
shoes: Mizuno WR19

Commute home along the docks.
Epic!
Sunny, warm and a major tailwind so just floating along effortlessly

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