Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mat-d

In the 31 days ending Mar 31, 2009:

	activity	#	time	miles		km		+m
	RUNNING	10	7:52:37	51.14		82.3		2046
	BIKING	2	3:13:35	29.95	(6:28)	48.2	(4:01)	1000
	CONDITIONING	11	3:00:00
	ORIENTEERING	2	2:12:00	10.69	(12:21)	17.2	(7:40)	310	40 /	47c	85%
	CLIMBING	1	1:00:00
	Total	16	17:18:12	91.78		147.7		3356	40 /	47c	85%
	[1-5]	16	15:28:12
averages - sleep:7

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Monday Mar 30, 2009 #

CONDITIONING 15:00 [2]

Pressups situps and the like.

Sunday Mar 29, 2009 #

RUNNING 20:00 [3]
shoes: OLWAY Tigers

Run to registration and back - then to the start

ORIENTEERING (CSC) 1:07:00 [5] *** 10.0 km (6:42 / km) +85m 6:26 / km
ahr:173 max:182 spiked:16/19c slept:6.0 shoes: OLWAY Tigers

Actual: 13km.

Ran quite well and fast on the open tracks. Interesting course layout with butterflies and a long 2.5km leg across the area. Felt good until the last loop where I burnt out thinking I was on the home stretch, little did I know there was another loop...
Good run though and sunny!

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

Warm down with Caralyn after the race.

CONDITIONING 10:00 [0]

Saturday Mar 28, 2009 #

RUNNING tempo (10km) 48:34 [4] 10.0 km (4:51 / km) +230m 4:21 / km
ahr:166 max:178 shoes: Highlanders v2

Run from Longshaw over Big Moor and across to Calver and Curbar Edge.
Windy and boggy in the rain. Good tempo though - gentle to start with as felt pain in ITB but loosened off and pushed it against the wind on the Edges.

RUNNING 32:30 [4] 6.0 km (5:25 / km) +152m 4:48 / km
ahr:158 max:180 shoes: Highlanders v2

Rest of the run back to Longshaw - had a nice chat with some walkers i'd already seen. Started to hail as I stretched back a the car. ace!

CONDITIONING 15:00 [0]
shoes: Highlanders v2

Monday Mar 23, 2009 #

CONDITIONING 15:00 [2]

CONDITIONING 10:00 [0]

Sunday Mar 22, 2009 #

RUNNING 50:00 [4] 12.0 km (4:10 / km) +304m 3:42 / km
ahr:158 max:172 shoes: Highlanders v2

Tempo Run from Redmires in the HOT HOT HEAT up to the Pole, round to Hathersage and back up top n down.

CONDITIONING 15:00 [0]

Saturday Mar 21, 2009 #

BIKING intervals 1:45:00 [3] 18.0 km (5:50 / km) +575m 5:02 / km
ahr:126 max:173 shoes: RR8 SPD

Nice Bike loop from Hathersage up to Shatton Moor to the Mast, around and back to Hathersage. NO PUNCTURES and SPDs felt good on the TFS.

CONDITIONING 15:00 [0]

Friday Mar 20, 2009 #

RUNNING hills 20:00 [4] 4.8 km (4:10 / km) +110m 3:44 / km
ahr:155 max:177 shoes: Asics Trainers

Hills loops around horse field.

CONDITIONING 10:00 [0]

Tuesday Mar 17, 2009 #

RUNNING 50:00 [3] 10.0 km (5:00 / km) +273m 4:24 / km
ahr:140 max:171 shoes: Asics Trainers

Usual Bell Hagg Loop on road/track

Monday Mar 16, 2009 #

CONDITIONING 20:00 [3]

Sunday Mar 15, 2009 #

BIKING long 1:28:35 [3] 30.2 km (2:56 / km) +425m 2:44 / km
ahr:143 max:171 slept:8.0 shoes: RR8 SPD

Bike Ride from Cutthroat Bridge around Ladybower, Derwent and Howden taking in Ladybower Tor on the way back. SPDs scared the crap out of me but great weather and sore legs...

CONDITIONING 20:00 [0]

Note

ITB pains are back again - had bad problems ever since Burnham Beeches.

Saturday Mar 14, 2009 #

RUNNING 1:45:00 [3] 18.0 km (5:50 / km) +502m 5:07 / km
ahr:164 max:180 shoes: Highlanders v2

Running on me tod from Cutthroat Bridge up to Dovestone Tor, Back Tor, Greystone Moss, Pike Low, Dovestone Clough, Grainfoot Clough, Ladybower Tor and back to Cutthroat Bridge.

Very windy. Knee hurt on the downhill stretches. Saw some DVO runners on the home stretch. Really good fun!

CONDITIONING 15:00 [0]

Tuesday Mar 10, 2009 #

RUNNING 56:33 [2] 10.0 km (5:39 / km) +180m 5:11 / km
ahr:138 shoes: Asics Trainers

Run with Caralyn to Rivelin Dam and back via Bell Hagg.

Monday Mar 9, 2009 #

RUNNING hills (Conduits) 25:00 [4] 5.0 km (5:00 / km) +125m 4:27 / km
ahr:164 max:180 shoes: Asics Trainers

Loop from home taking in 1x crooksmoor 1x spring hill and 4x conduits then back up home.

CONDITIONING warm up/down 20:00 [2]
shoes: Asics Trainers

Core and stretches.

Saturday Mar 7, 2009 #

ORIENTEERING race (Pre-run) 1:05:00 [3] **** 7.2 km (9:02 / km) +225m 7:48 / km
ahr:171 max:182 spiked:24/28c (injured) shoes: OLWAY Tigers

Stanton Moor (actually ran 9km) - Prerunning the Blue with a look around at other control sites on the way.
Amazing weather and the event went really smoothly. Lots of people complained about the length or technical difficulty of the courses, but mainy due to the fact that the courses were planned in detail to follow TD4/5 etc. Also older legs probably didn't like going down to the bottom of the protestors camp.
Still a great race nad perfect day for orienteering.

C • Cheers! 1

RUNNING warm up/down 25:00 [3] 3.0 km (8:20 / km) +50m 7:42 / km
ahr:134 max:155 shoes: OLWAY Tigers

Warm down after the race - followed Caralyn round (from a long distance away) and she did amazingly - finished 3rd! Not bad and only made a few mistakes - a WOC star in the making!!

Note

Knee still a bit sore but a hell of a lot better - just a little stiff after wht was a long morning for no training during the week.

Tuesday Mar 3, 2009 #

CLIMBING (Indoor) 1:00:00 [2]
shoes: Boreal Jokers

Matrix- Arms pumped!

Monday Mar 2, 2009 #

RUNNING 20:00 [3] 3.5 km (5:43 / km) +120m 4:53 / km
(injured) shoes: Asics Trainers

Road run to see if my knee felt ok. Felt rubbish - had to pack it in.

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