Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 7 days ending Jan 17, 2010:

activity	#	time	miles		km		+m
Orienteering	4	4:10:40	18.52	(13:32)	29.81	(8:25)	713
Running	5	2:23:26	13.56	(10:35)	21.82	(6:34)	603
Strength and conditioning	1	1:42:41
Gym	1	1:15:00
Circuits	1	30:00
Total	6	10:01:47	32.08		51.63		1316

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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

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

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