Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Jan 28, 2018:

	activity	#	time	miles		km		+m	load
	Running	10	6:44:19	56.76	(7:07)	91.35	(4:26)	360	326.8
	Orienteering	1	1:46:52	10.97	(9:45)	17.65	(6:03)	470	98.6
	Rock Climbing	1	1:30:00						63.0
	Total	12	10:01:11	67.73		109.0		830	488.4
averages - weight:81kg

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Sunday Jan 28, 2018 #

10 AM

Orienteering warm up/down 41:33 [3] 7.26 km (5:43 / km) +160m 5:09 / km
shoes: VJ Bold 2017

Jog around and about including a potter up to the Durham Edge trig. Then on to the start with Nayth

Jog back in the showers with a down and up back via the start.

Orienteering race 1:05:19 [5] 10.39 km (6:17 / km) +310m 5:28 / km
shoes: VJ Bold 2017

Eyam Moor East Midlands Champs Race

Felt a bit meh about this after a shitty nights sleep but left albeit slightly later than planned.

Set off decently, took a little while to get in to the map and moving as my legs were feeling yesterday a bit but found I wasn't really slowing down and was hitting the controls pretty well. Took a little time leaving #9 to work out how best to tackle the long leg and pretty happy with it, took about 2mins out of Nayth. Had a bit of a wobble in the section around 12-15 where the deep heather was just throwing my direction but ok after that. Got another good line on the 2nd long leg back over to #19 and finished feeling pretty tired but still decent.

Good weekend although legs feeling it now.

Saturday Jan 27, 2018 #

8 AM

Running warm up/down 25:40 [3] 5.5 km (4:40 / km) +10m 4:37 / km
shoes: Salomon S-lab Sonic

To and from Parkrun.

Stomach not in a good way on the way home.

Running tempo 16:54 [5] 5.0 km (3:23 / km) +30m 3:17 / km
shoes: Salomon S-lab Sonic

Princes Parkrun 1st
I've lived here over a year and never bothered so decided to have a crack. Felt I was in decent shape given the last one I did in the lakes so was hoping for sub17. Set off hard and went through the first 2km in 3:10s but the hills then started to shave a few seconds off here and there. Pretty happy though first time sub17 for a good few years I think. Can say I'm back in shape now.

3 PM

Running 26:45 [3] 6.0 km (4:28 / km) +25m 4:22 / km
shoes: Mizuno Sayonara 2

Recovery, legs tired from the morning efforts.

Friday Jan 26, 2018 #

7 AM

Running 1:11:45 [3] 16.3 km (4:24 / km) +50m 4:20 / km
shoes: Salomon S-lab Sonic

Tried to go at 6am but a bad stomach overnight stopped me. Did a few laps of the cricket club and back to the house as stomach wasn't great again. Then on to work via the docks. Gorgeous morning glad I made the most of it!

Thursday Jan 25, 2018 #

Note
(rest day)

Most likely to be a rest day. Body feeling tired from the climbing and have a careers event till late on this evening.

Shoulders in pieces from running with a rucksack yesterday!

Wednesday Jan 24, 2018 #

6 AM

Running 40:45 [3] 8.1 km (5:02 / km) +30m 4:56 / km
weight:81kg shoes: Innov8 flite 235

Out early before yet another day on site. Aigburth, Princes, Sefton and a look at the rich peoples houses in Fulwood Park

4 PM

Running 46:46 [3] 10.0 km (4:41 / km) +15m 4:39 / km
shoes: Salomon S-lab Sonic

On the Leeds to Liverpool canal after work. Ventured up to Bootle....there are some seriously interesting smells.
Then back to finish at the Climbing Hangar.

Feeling better than AM.

5 PM

Rock Climbing 1:30:00 [2]

Climbing Hangar.
It's been a month, it felt like it. Tired very quickly and didn't get much done after a promising start

6 PM

Running 21:34 [3] 4.52 km (4:46 / km) +10m 4:43 / km
shoes: Salomon S-lab Sonic

Back to Moorfields station. Then home from St Michaels.

Foot feeling a bit gripey between 2/3 and 3/4 toes on R foot. Need to remember to roll the crap out of it tomorrow.

Tuesday Jan 23, 2018 #

7 AM

Running 14:35 [3] 3.2 km (4:33 / km) +5m 4:31 / km
shoes: Mizuno WR19

Little trot out to get some fresh air. Did some strides.

5 PM

Running 1:08:30 [3] 16.03 km (4:16 / km) +110m 4:08 / km
shoes: Salomon S-lab Sonic

Gateacre Loop Steady
Managed to switch off for a bit which was nice and ended up in Gateacre which is less so. Back via Woolton road to Wavertree.
Felt alright and moving along at a nice clip. Although less good than last Tuesday.

Monday Jan 22, 2018 #

7 AM

Running 47:30 [3] 11.25 km (4:13 / km) +50m 4:08 / km
shoes: Innov8 flite 235

Laps of Sefton before work. Still tired

6 PM

Running 23:35 [3] 5.45 km (4:20 / km) +25m 4:14 / km
shoes: Salomon S-lab Sonic

Along Aigburth then back on Riverside.

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