Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Oct 30, 2011:

activity	#	time	miles		km		+m
Orienteering	5	3:37:40	20.6	(10:34)	33.15	(6:34)	314	67 /	76c	88%
Running	2	2:04:36	14.64	(8:31)	23.56	(5:17)	62
Weights	1	30:00
Core	1	25:00
Total	9	6:37:16	35.24		56.71		376	67 /	76c	88%

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Sunday Oct 30, 2011 #

11 AM

Orienteering race 54:43 [4] ** 11.22 km (4:53 / km) +89m 4:41 / km
spiked:24/30c shoes: Adidas Boston

Skipton Urban race. 7.2k, 110m men's 40+ course. Felt the effects of the previous night's excesses! Foggy head and tired body contributed to a scrappy race. Well planned event.

Saturday Oct 29, 2011 #

11 AM

Orienteering race 18:19 [4] ** 4.07 km (4:30 / km) +16m 4:25 / km
spiked:23/25c shoes: Adidas Boston

Leeds Uni Chasing Sprint (prologue). 15 min warm up, then 3k, 30m course. Felt good and only blipped towards the end. Ended up in 9th place.

2 PM

Orienteering race 14:54 [4] ** 3.26 km (4:34 / km) +35m 4:20 / km
spiked:20/21c shoes: Adidas Boston

Leeds University Chasing Sprint (final). 2.5k, 45m course. Great fun, held onto lead pack of around 10 of us, with high intensity, head-to-head racing.

Friday Oct 28, 2011 #

4 PM

Weights 30:00 [3]

Set of 7 exercises (3 upper and 4 lower body), with 3 sets of 12 reps on each.

Thursday Oct 27, 2011 #

6 PM

Orienteering 1:10:00 [2] 8.0 km (8:45 / km) +60m 8:26 / km

Club training, working on leg planning and routines, on South Common. Set out kites, shadowed two members and then kite collected.

Wednesday Oct 26, 2011 #

4 PM

Running 1:32:34 [2] 17.26 km (5:22 / km) +33m 5:19 / km
shoes: Adidas Trail

Long, easy run around Scothern/Dunholme/Nettleham loop.

Tuesday Oct 25, 2011 #

9 AM

Core 25:00 [2]

Standard core session, with swiss and medicine balls

3 PM

Orienteering 59:44 [3] 6.6 km (9:03 / km) +114m 8:20 / km

Orienteering with the students on South Common. Warm up/control hang, teaching, warm down/control collection.

Monday Oct 24, 2011 #

5 PM

Running 32:02 [2] 6.3 km (5:05 / km) +29m 4:58 / km
shoes: Adidas Boston

Recovery run from Uni to West Common and return. Felt very tired both physically and mentally after a hectic past week!

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