Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: james.a

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
Orienteering technical training	5	14:50:00						7 /	16c	43%
physical	5	3:50:00	9.5		15.29
event	2	1:31:01	7.78	(11:42)	12.53	(7:16)	90
event sprint	2	56:00	4.97	(11:16)	8.0	(7:00)
core	1	20:00
Total	15	21:27:01	22.25		35.81		90	7 /	16c	43%

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Wednesday Nov 28, 2012 #

event sprint race (urban) 41:00 [4] 6.0 km (6:50 / km)
shoes: nike road trainers

pleased with running but annoyed by silly mistakes that cost me 2 mins in an area of ulverston that i know well my dad shadowed my so i could run!

Tuesday Nov 27, 2012 #

physical hills (conishead road) 40:00 [4]
shoes: new running shoes white

warm up round crothlands and down the bottom of school and 5 reps of conishead hill and then up to ford park and back to richards!

Monday Nov 26, 2012 #

Note

missed bus so couldn't get to the run with angus will and richardo!

Sunday Nov 25, 2012 #

Orienteering technical training (compass work) 2:00:00 [2]
shoes: Dobs Old

low viz and contour only course interesting but tired from the night before but pleased with my navigating!

Saturday Nov 24, 2012 #

event sprint race (hawkshead grounds) 15:00 [3] 2.0 km (7:30 / km)
shoes: nike road trainers

short sprint first to first control but that was a mistake hard in the dark at 1500:1 and messed up number 2 playing catch up for the rest came back in about 12th!

10 AM

Orienteering technical training 4:00:00 [3]
shoes: Dobs Old

hawkshead weekend at summerhouse knot we did 4 exercises slops contours attackpoints and stars!

Wednesday Nov 21, 2012 #

core 20:00 [3]

just some planks and other exersizes

Tuesday Nov 20, 2012 #

physical intervals (crothlands loops) 45:00 [3]
shoes: new running shoes white

2 loops in crothlands 3 of each working up the hills and walking down

Sunday Nov 18, 2012 #

event race (BSOC) 32:48 [4] 4.8 mi (6:50 / mi)
shoes: Dobs Old

alright race felt a bit tired from the night in a primary school but hey and the school won over all!

Saturday Nov 17, 2012 #

event race (WSOC selection) 58:13 [4] 4.8 km (12:08 / km) +90m 11:05 / km
shoes: Dobs Old

good race felt a bit slow but was pleased the school got selected in 2 of the 4 ages!

Wednesday Nov 14, 2012 #

4 PM

physical (indoor shuttles) 30:00 [3]
shoes: nike road trainers

just school training good laugh with mabaad and the gang!

Tuesday Nov 13, 2012 #

physical (road running) 50:00 [3] 3.5 mi (14:17 / mi)
(sick) shoes: new running shoes white

run with adam ben grace daisy and mary with graham bit rough from yesterday but i enjoyed it! :)

Monday Nov 12, 2012 #

physical (road running) 1:05:00 [5] 6.0 mi (10:50 / mi)
(sick) shoes: nike road trainers

nice run with richard will angus and hollie ran out to meet the broughton runner me and richard did one beastly hill rep and the other did more broughton runners were planing to do 5 (crazy) then me and richard jogged back got in. went inside to get my stuff and some biscuits and a drink went outside to see will gus and hollie there and then the bus went past and i was like yer i'll go for it and i cained it for 20 seconds and just got there in time thank god for the guy getting on the bus although i was deverstated when the biscuits fell out my pocket ad i didn't have time too pick them up! :(

Sunday Nov 11, 2012 #

10 AM

Orienteering technical training (Squad) 3:00:00 [4] ****
(sick) shoes: Dobs Old

shattered from two late nights and still got the cold and blocked nose doing hillreps with a course on the way down also did fine compass work, traffic lights and first control pratice!

Saturday Nov 10, 2012 #

11 AM

Orienteering technical training (Squad) 3:25:00 [3] ***
(sick) shoes: Dobs Old

still got the cold and a bit rough from the night before but i enjoyed the training area been there before but still found it tough!

Saturday Nov 3, 2012 #

10 AM

Orienteering technical training (compass work) 2:25:00 [2] ****
spiked:7/16c (sick)

compass work with carol richard and the gang! ran slow but pleased with my orienteering!

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