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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  Running16 11:07:00 51.95 83.6
  Orienteering5 5:30:49 31.5(10:30) 50.7(6:31)15 /23c65%
  Circuits6 3:00:00
  SEJS1 2:00:00
  Total26 21:37:49 83.45 134.315 /23c65%

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Thursday Jan 31, 2008 #

Running tempo 38:09 [5] 9.4 km (4:04 / km)
shoes: New Balance M767SB

Run at club.
Hardly anyone decided to turn up so ended up running on my own. Luckily the rain had stopped so managed to stay dry. Good pace.

Wednesday Jan 30, 2008 #

Note
(rest day)

Had biology exam and didnt get home til 5 so no time for training :(

Tuesday Jan 29, 2008 #

Circuits 30:00 [4]

Just enough time to fit in a circuit in between revision

Monday Jan 28, 2008 #

Running hills (Long hills) 50:00 [4]
shoes: New Balance M767SB

5*200
5*190
5*180
5*170
5*160

Jog recovery back down; really tiring session

Running warm up/down 10:00 [3]
shoes: New Balance M767SB

Lap round school warm up and down

Sunday Jan 27, 2008 #

Orienteering race 1:17:42 [5] 12.8 km (6:04 / km)
shoes: Walsh PB trainer

Concorde Chase
Good race overall
Made one large error at 20 which cost me about 4 mins which was pretty annoying but pleased with fitness and navigation otherwise. Winner did 71:29 so wouldn't have been too far off.

Saturday Jan 26, 2008 #

Circuits 30:00 [5]

Thursday Jan 24, 2008 #

Running tempo 37:59 [5]
shoes: New Balance M767SB

Wednesday Jan 23, 2008 #

Orienteering race (A couse) 1:01:56 [5] *** 9.1 km (6:48 / km)
shoes: Walsh PB trainer

Army event at Alice Holt. Legs felt quite heavy up the hills. Navigation was mainly good; map was slightly vague in places nd kept gettin confused with the drainage ditches.

Tuesday Jan 22, 2008 #

Circuits 30:00 [4]

Monday Jan 21, 2008 #

Running intervals (road reps *5) 40:00 [5] 6.0 km (6:40 / km)
shoes: New Balance M767SB

Good session; was really windy for most of the lap and managed to get a best of 3:45.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance M767SB

Sunday Jan 20, 2008 #

Running 26:45 [3] 6.6 km (4:03 / km)
shoes: New Balance M767SB

Needed to do revision for exam tomorrow so went a short easy run to loosen up legs. Knees were hurting at start but were better by the end.

Saturday Jan 19, 2008 #

Circuits 30:00 [3]

Thursday Jan 17, 2008 #

Running 42:32 [4] 9.4 km (4:31 / km)
shoes: New Balance M767SB

Knee was hurting quite a lot

Wednesday Jan 16, 2008 #

Running tempo 28:20 [4] 7.1 km (3:59 / km)
shoes: New Balance M767SB

Needed to get coursework/ revision some revision done(/started) so went out on a short tempo run

Tuesday Jan 15, 2008 #

Circuits 30:00 [4]

Monday Jan 14, 2008 #

Running warm up/down 15:00 [2]
shoes: New Balance M767SB

Long warm up; wood lane up to surrey hills.

Running hills (Short hills *23) 50:00 [4] 3.5 km (14:17 / km)
shoes: New Balance M767SB

8*200m
7*150m
8*100m

Good session

Sunday Jan 13, 2008 #

Orienteering race (Brown) 58:02 [5] **** 9.9 km (5:52 / km)
shoes: Walsh PB trainer

Brown at CSC, Yateley and Minley Commons
Poor number 1: lost about 1.5mins even though I was only 15m from control!!!!!!!
Rest of race was good; only a few small route choice/bearing errors.
C • O-ing 1

Saturday Jan 12, 2008 #

SEJS (Blackdown) 2:00:00 [3]
shoes: Walsh PB trainer

Attack points, simplification, control pick, trains + relay in afternoon.

Thursday Jan 10, 2008 #

Running tempo 38:20 [3] 8.3 km (4:37 / km)
shoes: New Balance M767SB

Run at club on roads. Had to go slowly beacuse of another runner so ran ahead and then waited sort of turning it into and intervals session. Wasn't too bad though because legs were feeling quite heavy anyway.

Wednesday Jan 9, 2008 #

Orienteering race (Army local) 53:32 [5] 8.5 km (6:18 / km)
shoes: Walsh PB trainer

Army event at Henley Gate. Really wet underfoot in places but quite fun. Had a good race overall.

Running warm up/down 15:00 [3]
shoes: Walsh PB trainer

Tuesday Jan 8, 2008 #

Circuits 30:00 [4]

Monday Jan 7, 2008 #

Running hills (Long hills*16) 42:00 [4]
shoes: New Balance M767SB

Legs still tired from weekend but just about managed to keep up with the group

Running warm up/down 15:00 [2]
shoes: New Balance M767SB

Sunday Jan 6, 2008 #

Orienteering race (Ashtead and Epsom commons) 1:19:37 [4] *** 10.4 km (7:39 / km)
spiked:15/23c shoes: Walsh PB trainer

Really manky area with brambles (almost) everywhere
Legs felt pretty tired from yesterday so was running quite averagely.
Made a really bad mistake at 21 even though I'd gone past it on the way to 8.
Navigating wasn't too bad overall.

Running warm up/down 10:00 [2]
shoes: Walsh PB trainer

Saturday Jan 5, 2008 #

Running race (Surrey XC Champs) 24:42 [5] 6.5 km (3:48 / km)
shoes: Walsh PB trainer

Had a decent run; was 4th U20 and got selected for inter counties.
C • fast stuff 2

Running warm up/down 20:00 [2]
shoes: New Balance M767SB

Thursday Jan 3, 2008 #

Running tempo 35:50 [5] 8.3 km (4:19 / km)
shoes: New Balance M767SB

At club around roads

Wednesday Jan 2, 2008 #

Running long 1:07:23 [4] 15.5 km (4:21 / km)
shoes: New Balance M767SB

Did the long run up the canal, through mytchett, pirbright etc.
Pretty good pace although right hamstring and calf quite tight.

Tuesday Jan 1, 2008 #

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

Running 30:00 [3]
shoes: New Balance M767SB

Played frisbee on rec with Tom

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