Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mat-d

In the 28 days ending Feb 28, 2009:

	activity	#	time	miles		km		+m
	RUNNING	10	7:43:32	36.05		58.01		1849
	ORIENTEERING	4	4:51:14	26.04	(11:11)	41.9	(6:57)	940	99 /	115c	86%
	CONDITIONING	6	2:55:00
	Total	13	15:29:46	62.08		99.91		2789	99 /	115c	86%
	[1-5]	13	14:24:46
averages - sleep:8.5 rhr:36

2:00

0:00

» now

Saturday Feb 28, 2009 #

RUNNING hills 1:05:00 [3] 11.0 km (5:55 / km) +310m 5:11 / km
ahr:146 max:175 (injured) shoes: Highlanders v2

Testing my knee on Win HIll - probably a silly choice but it felt good and I didn't have to take ibuprofen. The uphill was the most painful with more pressure on the knees - downhill was easy as it was more soggy ground after early morning rain.

Friday Feb 27, 2009 #

Note
(injured)

Feeling a lot better and full movement - just worried about pressure while walking.

Wednesday Feb 25, 2009 #

Note
(injured)

knee still bad! Had to drive to work as couldn't really walk.

Sunday Feb 22, 2009 #

Event: Burnham Beeches National Event

RUNNING warm up/down 15:00 [3]
shoes: OLWAY Tigers

On the way to the start worked out that I had further to go than on the instructions - brilliant.. RUN!

ORIENTEERING race (National Event) 1:42:30 [4] **** 15.0 km (6:50 / km) +225m 6:21 / km
ahr:172 max:183 spiked:29/35c shoes: OLWAY Tigers

A very long event after a knackering week and bad recovery. Still started off knackered and continued well. Picjed up the pace after the fast first loop with almost no orienteering needed.

Chose a bad route to the butterfly but did ok until the 2nd loop where I crocked my knee on a rootstock. Had to stand for a minute to work out if I could walk/run.

Pain eased off and I continued making only silly tired mistakes on the way home.

Passed by Erik Martinsson at the end but kept him in sight for the last few before the end loop near the finish.

Note

Lacked a warm down as I couldn't really move my leg once finished. Bad times... pain + swelling.

Saturday Feb 21, 2009 #

Event: JOK Chasing Sprint

RUNNING warm up/down 20:00 [1]
shoes: OLWAY Tigers

ORIENTEERING race 22:59 [4] **** 3.9 km (5:54 / km) +125m 5:05 / km
ahr:181 max:188 spiked:11/13c shoes: OLWAY Tigers

Felt knackered after my friday night extravaganza with my colleague leaving to go to Patagonia... not good preparation. But anyway, made a hash of the first one as didn't like the size of the paths marked one the map. Once I realised where I was after 40s of standing still it was fine. Breezed around with a few youngsters and felt crap.

RUNNING warm up/down 10:00 [2]
shoes: OLWAY Tigers

ORIENTEERING race 22:30 [5] **** 4.1 km (5:29 / km) +90m 4:57 / km
ahr:186 max:193 spiked:15/16c shoes: OLWAY Tigers

Had a tactical brownie at Wilfs then headed off to try and beat Powell as he started 3 seconds behind me... a scary thought!
Started off quit easy making a little bit of a mistake to 2 - missed the obvious route choice but pulled it back finding myself near loads of people born in the 90's! AGH!
Still stayed ahead of the chasing pack and caught up with Marky Bown. Got onto the final loop and pushed hard for the finish .... forgot to punch the finish punch - remembered about 30s later so lost about 2-3 positions!! rubbish!

RUNNING warm up/down 10:00 [1]
shoes: OLWAY Tigers

Monday Feb 16, 2009 #

CONDITIONING 35:00 [2]
ahr:88 max:132

50/10 Circuits with Bob Marley and friends...

CONDITIONING 10:00 [0]

Top downwards...

Sunday Feb 15, 2009 #

RUNNING 1:00:00 [3] 8.5 km (7:04 / km) +315m 5:57 / km
ahr:129 max:150 shoes: Highlanders v2

Ran with Caralyn from Odins Rake to Mam Tor and along to Loose Hill and back. So foggy, visibility about 25m and lots of crispy ice on the tops.
A lot warmer though - need to stretch!!

Saturday Feb 14, 2009 #

RUNNING 1:00:00 [4] 9.5 km (6:19 / km) +320m 5:24 / km
ahr:160 max:177 shoes: Highlanders v2

Burbage North - Along Stanage - Neb - Plantation - Carhead - Stanage - Higgar - Plummit - Burbage North

Snowy and very tough ascending onto Carhead as I seemed to be the only person to have been up there in the 6in snow!

Note

Went sledging on the way home. Home made!! but not so fast... and not so good with no socks on!

Thursday Feb 12, 2009 #

CONDITIONING 20:00 [2]

Core thingies while admiring the home made sledge...

CONDITIONING 10:00 [0]

Tuesday Feb 10, 2009 #

RUNNING 20:00 [3] 3.3 km (6:04 / km) +125m 5:06 / km
shoes: Highlanders v2

Home again...avec bag as usual - heavy!

RUNNING 38:00 [3] 6.0 km (6:20 / km) +370m 4:50 / km
shoes: Highlanders v2

Hills with Caralyn, met ShUOC half was - after C decidied it was a good idea to make another appointment with her elbow, knees and some ice.

CONDITIONING 15:00 [0]

legs

Monday Feb 9, 2009 #

RUNNING 20:32 [4] 3.31 km (6:12 / km) +124m 5:13 / km
ahr:159 max:169 shoes: Highlanders v2

Run Back from Work.

Slush and nasty rain... nice!

CONDITIONING 5:00 [0]

CONDITIONING 25:00 [3]

Now 41 - Boyzone and the rest.

Sunday Feb 8, 2009 #

RUNNING warm up/down 15:00 [2]

ORIENTEERING 1:00:15 [4] *** 6.6 km (9:08 / km) +365m 7:09 / km
ahr:171 max:184 spiked:18/21c slept:8.0 shoes: OLWAY Tigers

Lovely Snowy day at Lindop (nr Chatsworth).
Orienteering Race was pretty clean, probably made about 2 mins mistakes total and I was happy at my gentle pace around the place.
Pushed it when I could downhill but I was a bit scared of damaging myself on the hidden undergrowth.
So runnable with the snow on top of the brambles you could cut across anything!

RUNNING warm up/down 30:00 [2] 3.1 km (9:41 / km) +35m 9:10 / km
shoes: OLWAY Tigers

Warm down waiting for Steve and caralyn to finish. So nice in the snow!!!

Note

Went Sledging....

Stole Hazels yarp from her car at the event and went sledging afterwards at Ringinglow - of course after rucking into some chips from Outside Cafe!

CONDITIONING 15:00 [0]

Legs tight after having to get my legs higher over the snow

Saturday Feb 7, 2009 #

RUNNING (Snowy Hills) 55:00 [3] 8.0 km (6:53 / km) +200m 6:07 / km
rhr:36 slept:9.0 shoes: OLWAY Tigers

After a week of it being to icy at night and me being too knackered after the trudge home from work to do anything... went to Wharncliffe and Greno to do a bit of snow running.

So quiet and nice and amazing views over the Dark Peak.
Hills and Trails suited us well.

RUNNING warm up/down 10:00 [3] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: OLWAY Tigers

Warm down in Greno

Thursday Feb 5, 2009 #

CONDITIONING 30:00 [3]

Circuits - Now 42 - Mr Oizo et al.

CONDITIONING 10:00 [0]

Note

Had THE best walk in Rivelin - some tracks people hadn't even been down!

Monday Feb 2, 2009 #

Note
(rest day)

Snow!

Sunday Feb 1, 2009 #

RUNNING warm up/down 17:00 [3] 1.3 km (13:05 / km)
shoes: OLWAY Tigers

Warm Up with Haze and Caralyn

ORIENTEERING (EM Champs) 1:23:00 [4] **** 12.3 km (6:45 / km) +135m 6:24 / km
ahr:165 spiked:26/30c shoes: OLWAY Tigers

Clumber Park for the EM Champs.
Felt good at the start, made a few errors along route including 8 and 19... considering 19 was a road crossing this was RUBBISH!
Never mind, I was quite smootho throughout and managed to get my Forerunner to work without any issues.
Nice to see a bit of snow too :-)

RUNNING warm up/down 18:00 [2] 2.5 km (7:12 / km)
shoes: OLWAY Tigers

Run back from the distant Finish point.

« Earlier | Later »