Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 7 days ending Jan 9, 2011:

activity	#	time	miles		km		+m
Running	5	3:24:28	26.59	(7:41)	42.79	(4:47)	254
Orienteering	2	2:43:35	16.47	(9:56)	26.5	(6:10)	447
Circuits	2	1:34:47
Drills	1	10:40	0.53	(19:58)	0.86	(12:24)	1
Total	8	7:53:30	43.59		70.15		701

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Sunday Jan 9, 2011 #

10 AM

Running 3:32 [1] 0.6 km (5:53 / km) +2m 5:47 / km
ahr:118 max:142 shoes: LaSportivaCrosslite_2

short warm up.

Orienteering 55:00 8.62 km (6:23 / km) +162m 5:50 / km
ahr:158 max:176 shoes: LaSportivaCrosslite_2

awesome exercise on long valley planned by steve mckinley. map split into random legs. corridor to the control, then just a dashed line to the next start (bearing and then relocation at the start of the next bit of map). each bit of map was at a different scalel was really good fun. overshot a couple

Orienteering 24:08 3.43 km (7:02 / km) +83m 6:17 / km
ahr:143 max:162 shoes: LaSportivaCrosslite_2

attackpoints course out to the start of trains. good AP's for all but one control. still relying on vegetation too much.

Orienteering intervals 8:58 2.8 km (3:12 / km) +21m 3:05 / km
ahr:175 max:207 shoes: LaSportivaCrosslite_2

trains. good end to the orienteering. was running wll but technique was sloppy in race situation. stopped the watch at one point and forgot to start it again so guessing at distance and time- hr belt fell off as well

Running 14:45 2.33 km (6:20 / km) +53m 5:41 / km
ahr:136 max:151 shoes: LaSportivaCrosslite_2

warm down jog round the area. knackered.

Saturday Jan 8, 2011 #

9 AM

Running 20:50 3.78 km (5:31 / km) +12m 5:25 / km
ahr:144 max:168 shoes: LaSportivaCrosslite_2

down the canal and a lap of the loop

Drills 10:40 0.86 km (12:24 / km) +1m 12:21 / km
ahr:129 max:155 shoes: LaSportivaCrosslite_2

Running intervals 30:19 6.62 km (4:35 / km) +41m 4:26 / km
ahr:167 max:185 shoes: LaSportivaCrosslite_2

6*1km aleternating at threshold and 5km pace.

ran threshold at 3:30 and 5km at 3:20. heart rate much higher than usual so probably over threshold. good session though.

Running 12:58 2.57 km (5:03 / km) +23m 4:50 / km
ahr:150 max:161 shoes: LaSportivaCrosslite_2

run back to the barracks along the canal

1 PM

Orienteering 31:02 4.79 km (6:29 / km) +95m 5:54 / km
ahr:162 max:183 shoes: LaSportivaCrosslite_2

talk o with john rocke on windmill and mytchett. was good.

Orienteering 28:21 4.32 km (6:34 / km) +62m 6:08 / km
ahr:148 max:179 shoes: LaSportivaCrosslite_2

attackpoints on windmill. was getting tired towards the end. getting better at choosing an attack point early as well.

Orienteering 16:06 2.54 km (6:20 / km) +25m 6:03 / km
ahr:136 max:154 shoes: LaSportivaCrosslite_2

bearings on frith hill. pretty good.

Friday Jan 7, 2011 #

4 PM

Running 44:08 8.31 km (5:19 / km) +57m 5:08 / km
ahr:149 max:168 shoes: Saucony Jazz

run around queens parade and aldershot with elle, cherry and aidan. very wet.

Thursday Jan 6, 2011 #

5 PM

Running intervals 33:48 7.53 km (4:29 / km) +39m 4:23 / km
ahr:154 max:168 shoes: Saucony Jazz

evening run round knaphill, goldsworth park and hermatige.

Wednesday Jan 5, 2011 #

5 PM

Circuits 47:34
ahr:101 max:149

circuit 2

Tuesday Jan 4, 2011 #

4 PM

Running 44:08 11.05 km (4:00 / km) +26m 3:57 / km
ahr:161 max:174 shoes: Saucony Jazz

along the canal to woking and back. good pace.
slow back from brookwood lye road to warm down

Monday Jan 3, 2011 #

5 PM

Circuits 47:13 [1]
ahr:93 max:138

circuit 1. dissertation is taking up a lot of time at the moment

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