Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending May 5, 2019:

activity	#	time	miles		km		+m	load
Running	8	6:02:22	47.23	(7:40)	76.01	(4:46)	615	295.5
Orienteering	1	2:01:40	13.19	(9:13)	21.23	(5:44)	645	107.7
S and C	1	9:45	0.56	(17:26)	0.9	(10:50)		6.8
Total	9	8:13:47	60.98	(8:06)	98.14	(5:02)	1260	410.1

2:01

0:00

» now

Sunday May 5, 2019 #

11 AM

Orienteering race 1:43:40 [4] 18.23 km (5:41 / km) +495m 5:00 / km

British Orienteering Championships 26th

After pretty much a year out decided to have a crack. Starting out from one of the first start-times I knew I had no pressure and no real people to chase so just had to focus on myself.
I managed this well breezing through my 3,6,9minute men early on pushing hard and being largely clean. By the far end I was tiring a little, bit of a mistake on #8 before toiling a bit up the hill to #11. On #14 I ended up paying attention to those around me and drifted offline to lose about 45s or so then just didn't feel that fluent through the slope section as my brain tired a bit.
Was hoping for sub-100 and thought it may be on though realised on the loop back east that it probably wasn't possible.

I was happy with my run, could/should have been closer to the 100mark but fitness was a limiting factor out there. Will have to work at it to get back in shape for this.

Orienteering warm up/down 18:00 [3] 3.0 km (6:00 / km) +150m 4:48 / km

To the start and then a little afterwards

Saturday May 4, 2019 #

1 PM

Running 25:00 [3] 5.0 km (5:00 / km) +15m 4:56 / km
shoes: Salomon S lab sonic 6 2

Various running around the British Sprint Relays taking a few videos and photos

6 PM

Running 26:50 [3] 5.45 km (4:55 / km) +15m 4:51 / km

A tour of Bishop Monkton by Duncan

Thursday May 2, 2019 #

7 AM

Running 26:00 [3] 5.0 km (5:12 / km) +65m 4:53 / km
shoes: Salomon Sonic Sept

To vote then on in to Watergate. Feeling leggy this morning.

6 PM

Running 15:00 [3] 3.0 km (5:00 / km) +25m 4:48 / km
shoes: Salomon S lab sonic 6 2

Waking up for training after a nap

7 PM

Running warm up/down 38:15 [3] 7.9 km (4:51 / km) +25m 4:46 / km
shoes: Salomon S lab sonic 6 2

Easy up Felling Bypass before coming back through the estate and heading on to the track.

2 easy laps, 4 laps striding the straights, 2 easy laps and back to the car to finish.

S and C (Drills) 9:45 [2] 0.9 km (10:50 / km)
shoes: Salomon S lab sonic 6 2

Drills and strides beforehand, still feeling a bit leggy.

Running intervals 23:45 [5] 5.0 km (4:45 / km)
shoes: Salomon S lab sonic 6 2

3*200m/200m
800m jog
2*200m/200m
400m jog
1*200m/200m
400m jog
4*200m/200m

Atleast I think that's what I did. All between 33-35, last in 31. Speed is obviously still not my forte.

Wednesday May 1, 2019 #

1 PM

Running 55:45 [3] 12.5 km (4:28 / km) +155m 4:12 / km
shoes: Salomon S lab sonic 6 2

Wednes-Dene and the Town Moor with John. Nice to mix up the routes a little and get on to the Moor and through Leazes Park.

Tuesday Apr 30, 2019 #

7 PM

Running warm up/down 1:01:15 [3] 12.9 km (4:45 / km) +140m 4:30 / km
shoes: Salomon S lab sonic 6 2

Finally found a way to get to Harriers. Leave work on time, drive straight there and nap for 40mins. Woke up feeling very dazed and confused and my legs didn't understand what was going on during my little 2km pootle. Then down to the Teams with James (small turnout tonight with lots of races over the weekend).
Back from the end of the Teams up Joicey Bank and back to the stadium, legs not feeling too bad all considered.

Running tempo 9:02 [4] 2.6 km (3:28 / km) +5m 3:26 / km
shoes: Salomon S lab sonic 6 2

Tempo along the Team Valley with James, was supposed to kick on in the second half but I just slowed down....oops. Quickest I've ran this stretch and think I felt good last time so pretty happy with it.

Need to get down more.

Monday Apr 29, 2019 #

7 PM

Running 1:21:30 [3] 16.66 km (4:54 / km) +170m 4:39 / km
shoes: Salomon Sonic Sept

HFW after dropping the van off at the office. Ticked off a few more street in Dunston on the way

« Earlier | Later »