Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 31 days ending Dec 31, 2007:

activity	#	time	miles		km		+m
Running	16	12:38:04	48.68		78.34		360
Orienteering	4	4:00:10	23.86	(10:04)	38.4	(6:15)	290	32 /	47c	68%
Circuits	7	3:30:00
SEJS	1	1:30:00	6.84	(13:10)	11.0	(8:11)
Total	25	21:38:14	79.37		127.74		650	32 /	47c	68%

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Sunday Dec 30, 2007 #

Running warm up/down 20:00 [3]
shoes: Walsh PB trainer

Orienteering race (Ash ranges M21L) 1:10:09 [5] *** 10.1 km (6:57 / km)
spiked:18/30c shoes: New Balance M767SB

M21L at Ash ranges.

Started off really badly and missed no1. Then made large error at 5. Lots of annoying small (20s-ish) errors after that. However good last 1/3 of race. Felt pretty good physically.

Saturday Dec 29, 2007 #

Circuits 30:00 [4]

Friday Dec 28, 2007 #

Running intervals 40:00 [5] 5.55 km (7:12 / km)
shoes: Walsh PB trainer

Intervals at Winston with club.
(10,9,8,7,6,5,4,3,2,1) *100m with walk 100m in between each one. Tough session

Running warm up/down 20:00 [3]
shoes: New Balance M767SB

Did the long warm up for the first time in ages; was quite fast
Warm down around school

Thursday Dec 27, 2007 #

Running warm up/down 11:36 [2]
shoes: New Balance M767SB

run to rec/ jog back along canal

Running intervals 24:00 [4]
shoes: New Balance M767SB

Pyramid; 0.5,1,1.5,2,2.5,3,2.5,2,1.5,1,0.5 (mins) whith 30 secs recovery after each.
Started on rec and moved to tracks/canal.

Wednesday Dec 26, 2007 #

Circuits 30:00 [4]

Tuesday Dec 25, 2007 #

Running warm up/down 15:00 [3]
shoes: New Balance M767SB

Warm up/down to/from rec

Running intervals 45:00 [3]
shoes: New Balance M767SB

Playing frisbee with Tom at rec; did a fair bit of running

Monday Dec 24, 2007 #

Note
(rest day)

Had a rest after the long-o

Sunday Dec 23, 2007 #

Orienteering long 1:29:25 [4] * 16.0 km (5:35 / km)
shoes: Walsh PB trainer

Ran the medium MTBO course
Messed up no. 5 on the OS part of the map + poor route choice to no. 8
Was pretty knackered by the end.

C • nice training 1

Running warm up/down 15:00 [2]
shoes: Walsh PB trainer

Saturday Dec 22, 2007 #

Circuits 30:00 [4]

frisbee was cancelled so did a circuit session instead

Thursday Dec 20, 2007 #

Running tempo 43:35 [5] 10.4 km (4:11 / km)
shoes: New Balance M767SB

Long-ish run on roads at club; good pace throughout

Running 45:00 [3]
shoes: New Balance M767SB

Frisbee at rec; was playing proper games so pretty knackering

Wednesday Dec 19, 2007 #

Running warm up/down 5:00 [3] 1.2 km (4:10 / km)
shoes: New Balance M767SB

jog to rec

Running 1:00:00 [3]
shoes: New Balance M767SB

Played frisbee for an hour instead of long run because of the long o on sunday + extra frisbee on saturday. Didn't run too hard but good to be out in the fresh air

Running 11:57 [5] 2.9 km (4:07 / km)
shoes: New Balance M767SB

went back home via devils dip; pushed pretty hard as the frisbee wasn't that tiring.

Tuesday Dec 18, 2007 #

Circuits 30:00 [4]

the usual

Monday Dec 17, 2007 #

Running hills (Short hills *20) 45:00 [4] 3.0 km (15:00 / km)
shoes: New Balance M767SB

7*200
7*150
6*100

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: New Balance M767SB

Warm up/down to/from hills

Sunday Dec 16, 2007 #

Circuits 30:00 [4]

Saturday Dec 15, 2007 #

SEJS (Epping Forest) 1:30:00 [3] *** 11.0 km (8:11 / km)
shoes: Walsh PB trainer

Attack points, visualisation and short legs in the morning
1 man relay in the afternoon
Cold but good fun

Thursday Dec 13, 2007 #

Running tempo 40:00 [5] 9.5 km (4:13 / km)
shoes: New Balance M767SB

Quite a high pace; slowed down a bit towards the end but a good session otherwise

Wednesday Dec 12, 2007 #

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: New Balance M767SB

run to rec and back

Running intervals 30:00 [4]
shoes: New Balance M767SB

Had last TBE injection so didn't have time for long run. Went to the rec with Tom instead and played frisbee. He stood in the middle while I ran around; actually really tiring

Tuesday Dec 11, 2007 #

Circuits 30:00 [3]

Monday Dec 10, 2007 #

Running (road reps *4) 16:00 [5] 4.8 km (3:20 / km)
shoes: New Balance M767SB

Was supposed to do 5 but had a really bad stitch so ended up missing out the fourth one and doing the fifth ( so 4 in total).

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: New Balance M767SB

Warm up to road reps/warm down back

Sunday Dec 9, 2007 #

Note
(rest day)

Had loads of coursework to catch up on so wasn't able to fit in a session

Saturday Dec 8, 2007 #

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Walsh PB trainer

Orienteering race 27:00 [5] ** 4.2 km (6:26 / km) +80m 5:52 / km
shoes: Walsh PB trainer

Made a large (2.5min) mistake on 2. Poor distant judgement + there was about 5 other gullies in the area. Good race overall

Thursday Dec 6, 2007 #

Running tempo 30:40 [4] 7.5 km (4:05 / km)
shoes: New Balance M767SB

Running at the club was cancelled so decided to go on my own road run. Kept a good pace and kept steady up the hills.

Wednesday Dec 5, 2007 #

Running long 1:03:46 [5] 15.2 km (4:12 / km)
shoes: New Balance M767SB

Tuesday Dec 4, 2007 #

Circuits 30:00 [4]

Monday Dec 3, 2007 #

Running (Short hills) 45:00 [4] 2.09 km (21:32 / km)
shoes: New Balance M767SB

6*200
7*150
7*120

Jog recovery

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: New Balance M767SB

Sunday Dec 2, 2007 #

Orienteering race (Brown) 53:36 [5] *** 8.1 km (6:37 / km) +210m 5:51 / km
spiked:14/17c shoes: Walsh PB trainer

Good race; no big mistakes- went off line a few times.

Saturday Dec 1, 2007 #

Running hills 31:30 [5] 2.7 km (11:40 / km) +360m 7:00 / km
shoes: New Balance M767SB

Decided not to go to night event beacuse of my ankle. Did 18 hills at Sheets Heath instead. Kept them steady and worked hard on driving off the top of the hill.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance M767SB

Jog to Sheets Heath and back.

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