Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: madmike

In the 7 days ending Apr 8, 2012:

activity	#	time	miles		km		+m
TrailO	2	2:36:00	2.17	(1:11:44)	3.5	(44:34)	20	22 /	36c	61%
Orienteering	3	2:33:23	8.82	(17:23)	14.2	(10:48)	390	56 /	59c	94%
LSD	1	49:00	5.0	(9:48)	8.05	(6:05)	50
Shorter Interval	1	32:52	4.2	(7:50)	6.76	(4:52)	60
Total	5	6:31:15	20.2	(19:22)	32.51	(12:02)	520	78 /	95c	82%

2:26

0:00

» now

Sunday Apr 8, 2012 #

12 PM

Orienteering race (Jk day 3) 1:06:00 [4] *** 5.8 km (11:23 / km) +170m 9:55 / km
spiked:17/18c shoes: Inov8 OShoe

Craig a Barns - one miss in green looking for boulder and lost ruined wall, 3 mins gone. 12th today for 9th overall

top10 so happy

TrailO race (Jk trailo) 1:20:00 [1] *** 2.0 km (40:00 / km) +20m 38:06 / km
spiked:10/18c shoes: XTalons

10 for me and 7 for Carol so overall victory but 4 controls voided else would have got my butt kicked. Phew

Saturday Apr 7, 2012 #

12 PM

Orienteering race (Jk day 2) 1:09:00 [4] *** 5.6 km (12:19 / km) +200m 10:27 / km
spiked:19/20c shoes: Inov8 OShoe

7th with clean run oher than 1 control where got sucked into visible control. Winsplits said no errors

TrailO race (Jk trailo) 1:16:00 [1] *** 1.5 km (50:40 / km)
spiked:12/18c shoes: Newtons

12 for me 13 for Carol

Friday Apr 6, 2012 #

11 AM

Orienteering race (Jk Sprint) 18:23 [5] *** 2.8 km (6:34 / km) +20m 6:20 / km
spiked:20/21c shoes: Newtons

44th out of 90 in M45 - 30sec error and couple of minor hesitations.. Happy

Wednesday Apr 4, 2012 #

Shorter Interval (10-70-10 ) 32:52 [4] 4.2 mi (7:50 / mi) +60m 7:30 / mi
ahr:150 max:175 shoes: Newtons

Jog up to Merulana; 10.30 AHR 150 MHR 175

10-20-30-40-2x50-2x60-70-2x60-2x50-40-30-20-10 finishing at Roman Wall - did some detours down side roads during intervals to avoid road crossing.

16:56 AHR 163 MHR175

Then ran home vice jogging in 5.26 AHR 161 MHR171

Last session before JK and felt good. Ran with knee support and had twitching during warm up but not once I got going - felt comfortable throughout.

It will be interesting to see how i go at JK, especially on sprint race and then I will need to look at training plan through to WMOC - try and discuss with Geoff during JK.
Overall, 3 months of solid training (most since 2001/2) with lots of races so am where I would hope to be at the moment but still need to push on..

Monday Apr 2, 2012 #

LSD (Jog home) 49:00 [2] 5.0 mi (9:48 / mi) +50m 9:30 / mi
ahr:136 max:157 shoes: Newtons

easy jog Termini and then down to City Wall up to San giovanni and down to home.

Heavy rucsac and felt slowish but HR wa sin right range for recovery jog specially after late return from north Italy last night

need to think about JK at the weekend and wha tto do training wise tomorrow and Weds

« Earlier | Later »