Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 31 days ending Jan 31, 2010:

activity

time

miles

Orienteering

8:57:30

37.33

(14:24)

60.08

(8:57)

1562

Gym

8:21:44

Running

6:14:43

41.13

(9:07)

66.19

(5:40)

1070

Strength and conditioning

1:42:41

Squash

1:30:00

Football

30:00

Circuits

30:00

Total

27:46:38

78.46

126.27

2632

2:26

0:00

» now

Sunday Jan 31, 2010 #

Gym 1:04:21 [3]
ahr:128 max:161 shoes: New Balance M768 2

plan was to revise all day but got bored/pissed off very quickly so went to the gym.
10 mins warm up on bike
4*5 mins on quite a high intensity with 2 mins recovery. legs were burning half way through each rep so was working quite hard
5 mins warm down
then a few weights and core

calf feeling a lot better but that may be because I've not done much running recently....

Saturday Jan 30, 2010 #

Event: Northern Champs weekend

Friday Jan 29, 2010 #

Gym 52:26 [3]
ahr:130 max:168 shoes: New Balance M768 2

30 mins x trainer and weights/core
knee much better

Wednesday Jan 27, 2010 #

Gym 48:22 [3]
ahr:121 max:161 shoes: New Balance M768 2

5 mins warm up on bike
then 2 mins hard, 1 min off * 10.
5 mins warm down
+ a few weights and core

right knee hurting a little :S

Note

right knee has become more painful this evening. hurts to squat down doing physio exercises. completely different pain to the last knee problem; feels like something pulling away from the kneecap. got stacks of work to do so hopefully a few days rest should sort it

Monday Jan 25, 2010 #

Gym 52:25 [3]
ahr:121 max:164 shoes: New Balance M768 2

had loads of work to do so didn't get to Hallam in the morning. but then got bored so went to the gym for a bit in the evening. 30 mins of x trainer - upped the intensity at the end. then a few weights and core

Sunday Jan 24, 2010 #

Running warm up/down 24:17 [2] 2.62 km (9:16 / km) +45m 8:32 / km
ahr:130 max:175 shoes: Walsh PB Ultra Extreme 2

warm up/down

Orienteering race 46:19 [4] 8.6 km (5:23 / km) +161m 4:56 / km
ahr:172 max:186 shoes: Walsh PB Ultra Extreme 2

SYO event at Treeton
wanted to get the nav right today and did that apart from a small overshoot on #5. was running reasonably well but stuggled on the hills.

Friday Jan 22, 2010 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

to/from Hllam

Gym 1:30:00 [1]
shoes: New Balance M768 2

down hallam with the lads
first proper session for a long while
spin, warm up, bar warm up
back squats - actually did them properly even though was on a low weight
calf raises
DB lunge
chins, press ups, dips
reverse hypers, rollouts

good sesh

Wednesday Jan 20, 2010 #

Gym 1:09:10 [2]
ahr:113 max:152 shoes: New Balance M768 2

trying to keep off the calf so went for a cycle and cross strain in the gym

30 mins bike
20 mins x
20 mins core/weights

Note

saw the doctor earlier about being ill so much recently. she couldn't really shed any light but got some blood tests done to see if there's an underlying problem.

Tuesday Jan 19, 2010 #

Running 39:01 [3] 8.6 km (4:32 / km) +143m 4:11 / km
ahr:159 max:177 shoes: New Balance M768 2

started off with tom, ash and shminty to endcliffe then me and tom carried on through bingham then back along eccy road. could feel the calf so think I'm going to have to go back to the bike. physio on thurs

Football 30:00 [1]

played shockingly

Monday Jan 18, 2010 #

Gym 50:00 [3]
ahr:148 max:169 shoes: New Balance M768 2

5 mins warm up on x trainer
then did 5 *2 min efforts on the bike with 1 min off
then some weights and core

Sunday Jan 17, 2010 #

Gym 1:15:00 [3]
ahr:129 max:159 shoes: New Balance M768 2

calf hurting a little so decided to do a bit of cycling and cross trainer instead. watched the first half of some crap football

40 mins bike
25 mins x trainer
then a few weights and core

Saturday Jan 16, 2010 #

Note
(rest day)

Friday Jan 15, 2010 #

Running 14:27 [2] 2.26 km (6:24 / km) +51m 5:45 / km
ahr:137 max:161 shoes: Vasque Celerator

to/from hallam

Strength and conditioning 1:42:41 [1]
ahr:94 max:133 shoes: New Balance M768 2

down hallam with Shminty, Danger and Kris
lots of new stuff - just kept the weight low.

Thursday Jan 14, 2010 #

Running 28:09 [3] 5.48 km (5:08 / km) +84m 4:46 / km
ahr:140 max:166 shoes: Walsh PB Ultra Extreme 2

black beck warm up/down

Orienteering 58:30 [4] 5.89 km (9:56 / km) +139m 8:53 / km
ahr:144 max:175 shoes: Walsh PB Ultra Extreme 2

trains on black beck
had to collect the first loop and the first control was in the wrong place so spent ages looking for it so not a great start. good after that though, especially on the 1:5000 section. good sesh

Circuits 30:00 [3]

30 mins of 45/15 with peter and spongey
feeling pretty tired.

Wednesday Jan 13, 2010 #

Running 17:39 [2] 2.05 km (8:37 / km) +199m 5:48 / km
ahr:143 max:161 shoes: Walsh PB Ultra Extreme 2

warm up/down

Orienteering 57:22 [3] 7.57 km (7:35 / km) +129m 6:59 / km
ahr:152 max:170 shoes: Walsh PB Ultra Extreme 2

course on Hampsfell. started off at the top in the open then went into the forest. technique was pretty good throughout. need to plan ahead a bit more so control flow becomes more smooth. legs still feeling it from the past few days so happy for a rest this afternoon.

Tuesday Jan 12, 2010 #

Running 12:00 [2] 1.5 km (8:00 / km)
shoes: Walsh PB Ultra Extreme 2

warm up/down for sprint race

Orienteering race 18:10 [4] 3.6 km (5:03 / km) +33m 4:50 / km
ahr:169 max:181 shoes: Walsh PB Ultra Extreme 2

Sprint race around windermere
dq'ed on the way to no1 cos jumped an uncrossable wall. otherwise a pretty clean run. a few dodgy route choices but running quite well.

Running 20:05 [2] 3.05 km (6:35 / km) +74m 5:52 / km
ahr:136 max:156 shoes: Walsh PB Ultra Extreme 2

warm up/down for trains

Orienteering 37:08 [2] 4.57 km (8:08 / km) +135m 7:05 / km
ahr:150 max:170 shoes: Walsh PB Ultra Extreme 2

trains on briar shot with spongey, beasant, jamie and hector.
started off ok but got tired quickly. orienteering got progressively worse and then smacked my knee on a rock so missed out the last one. visualisations is improving a lot but not enough map contact. nice woods as well.

Monday Jan 11, 2010 #

Running 34:08 [3] 4.65 km (7:20 / km) +137m 6:24 / km
ahr:141 max:164 shoes: Walsh PB Ultra Extreme 2

Orienteering 53:06 [2] 4.5 km (11:48 / km) +168m 9:57 / km
ahr:136 max:166 shoes: Walsh PB Ultra Extreme 2

o tech course on graythwaite, started off ok but was feeling really tired so cut off one of the sections and just concentrated on good technique. calfs hurting quite a bit so going to take it easy.

Running 16:58 [3] 2.83 km (6:00 / km) +58m 5:26 / km
ahr:139 max:154 shoes: Walsh PB Ultra Extreme 2

run to/from forest sprint

Orienteering race 26:24 [4] 3.68 km (7:10 / km) +109m 6:15 / km
shoes: Walsh PB Ultra Extreme 2

forest sprint on thwiate head. much better orienteering than the morning. was reading the contour detail well and only a few small hesitations. unfortunetly 4 min error on the last control due to not checking descriptions! quite pleased other than that

Sunday Jan 10, 2010 #

Orienteering 1:50:17 [2] 9.72 km (11:21 / km) +409m 9:22 / km
ahr:153 max:177 shoes: Walsh PB Ultra Extreme 2

long legs on graythwaite
was going to cut it off part way round but felt good so carried on. got really tired after no11 and took a crap route through the green. also went over on my ankle a little bit so need to be careful. right calf still hurts to touch and noticed this is now at the same point on my left calf as well

quite good technique-wise but need to look for better route choices on the longer legs.

Saturday Jan 9, 2010 #

Running 10:16 [2] 0.9 km (11:24 / km) +95m 7:29 / km
ahr:155 max:211 shoes: Walsh PB Ultra Extreme 2

snowy!

Orienteering 1:44:50 [3] 8.53 km (12:17 / km) +180m 11:07 / km
ahr:148 max:179 shoes: Walsh PB Ultra Extreme 2

high dam - line and course

dodgy technique to begin with which was to be expected really. took it quite steady. got really confused on the craggy bit up the top. quite pleased overall considering not orienteered for ages

Running 5:36 [2] 0.53 km (10:34 / km) +38m 7:48 / km
ahr:161 max:174 shoes: Walsh PB Ultra Extreme 2

Orienteering race 25:24 [4] 3.42 km (7:26 / km) +100m 6:29 / km
ahr:177 max:187 shoes: Walsh PB Ultra Extreme 2

quality little sprint course in graythwaite on a 1:5000 map. was going well on 1 and 2 but then lost 2mins on 3 due to a combination of slipping over and then going way off line. peter caught me on the way and then was with him for the rest of the course. a small miss on 4 then a big miss on 11.

Wednesday Jan 6, 2010 #

Running 46:54 [3] 8.7 km (5:23 / km) +39m 5:16 / km
ahr:149 max:170 shoes: Vasque Celerator

SNOW RUN! ran round the heath, then vapery lane then back round the heath. actually quite deep for the south as well.

Note

meant to travel back to shef today but snow quite bad
so gonna chance it on the train tomorrow and hope for the best. then at least i'll be half way to the lakes

Tuesday Jan 5, 2010 #

Running 28:58 [3] 6.58 km (4:24 / km) +44m 4:16 / km
ahr:163 max:181 shoes: New Balance M768 2

at the rec
did 6 laps of 620m- first 3 slow then sped up on the next 3
heart rate quite high on the later ones but felt good.

2:45
2:46
2:46
2:34
2:30
2:20

Sunday Jan 3, 2010 #

Running 13:41 [3] 3.38 km (4:03 / km) +16m 3:57 / km
ahr:163 max:183 shoes: New Balance M768 2

quick run around the heath. bit faster than yesterday. planned to revise more but went to squash instead.

Squash 1:30:00 [2]
shoes: New Balance M768 2

at Woking Leisure Centre. was playing well so worked quite hard

Saturday Jan 2, 2010 #

Running 23:09 [3] 5.16 km (4:29 / km) +22m 4:24 / km
ahr:155 max:177 shoes: New Balance M768 2

evening run around the heath. was coughing a little less today so pushed a little harder at the end

Friday Jan 1, 2010 #

Running 24:25 [2] 5.4 km (4:31 / km) +26m 4:25 / km
ahr:156 max:171 shoes: New Balance M768 2

run round heath. still not feeling great. getting pretty tired after 25 mins. back to the doctors on monday if this doesn't clear up

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