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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 7 days ending Mar 20, 2011:

activity # timemileskm+m
  Running7 3:21:25 22.93(8:47) 36.9(5:28) 341
  Orienteering2 1:45:32 10.82(9:45) 17.42(6:03) 419
  Strength and conditioning1 1:05:22
  Drills1 12:00
  Total8 6:24:19 33.75 54.32 760

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Sunday Mar 20, 2011 #

Orienteering race 42:00 [3] 7.0 km (6:00 / km)
shoes: LaSportivaCrosslite_2

bucs relay - gullane dunes. 2nd in the 2nd team. went out just behind hector. we both made a few small mistakes. map was a bit dodgy in places but some crap errors as well. oleg passed us about 2/3rds round. last loop was ok and finished just in front of hector. shin was ok and just ignored the pain of the blister.
10 AM

Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +3m 7:27 / km
shoes: LaSportivaCrosslite_2

Saturday Mar 19, 2011 #

Event: BUCS Orienteering Championships 2011
 
11 AM

Running warm up/down 30:00 [3] 4.0 km (7:30 / km) +94m 6:43 / km
shoes: LaSportivaCrosslite_2

warm up/down.

Orienteering warm up/down 1:03:32 [3] 10.42 km (6:06 / km) +419m 5:05 / km
shoes: LaSportivaCrosslite_2

bucs individual - balkello hill.
legs were feeling tired to begin with, especially through the heather. got into a good rhythm though and no big mistakes. struggled physically after the long leg - had barbie and dan in my sights and didn't catch them til 21. was ok on the last loop but a few small misses. right shin cramped up about half way and couldn't lift my foot up properly so was dragging it throught the heather - was ok on the flat and downhill though. also got a big blister on my left big toe.

quite pleased overall considering how crap I was at the lakes. technique still needs a bit of work to minimise the smaller errors.

Friday Mar 18, 2011 #

3 PM

Running 33:46 intensity: (32:20 @1) + (1:03 @2) + (23 @3) 6.41 km (5:16 / km) +92m 4:55 / km
ahr:128 max:163 shoes: Saucony Jazz

easy jog with bommy and schorah before travelling to carlisle.

Thursday Mar 17, 2011 #

3 PM

Running 35:19 intensity: (26:11 @1) + (2:11 @2) + (2:31 @3) + (1:13 @4) + (3:13 @5) 7.62 km (4:38 / km) +98m 4:21 / km
ahr:141 max:210 shoes: Saucony Jazz

run out along fulwood road and back down porter. felt ok. calf a bit dodgy at the end.

Drills 12:00 [3]

Running 10:19 intensity: (8:28 @1) + (1:22 @2) + (29 @3) 2.0 km (5:10 / km) +54m 4:33 / km
ahr:134 max:164 shoes: Saucony Jazz

jog back from endcliffe park

Wednesday Mar 16, 2011 #

7 AM

Running 13:35 intensity: (9:32 @1) + (1:17 @2) + (1:40 @3) + (35 @4) + (31 @5) 2.4 km (5:40 / km)
ahr:143 max:181 shoes: Saucony Jazz

to/from hallam

Strength and conditioning 1:05:22 intensity: (1:05:05 @1) + (9 @2) + (8 @3)
ahr:99 max:170 shoes: Saucony Jazz

nice easy session. warm up.
4*6 half squats @ 60,80,80,80.
hanging row press up. 4 *12

Tuesday Mar 15, 2011 #

11 AM

Running 37:26 intensity: (21:41 @1) + (5:37 @2) + (5:33 @3) + (1:43 @4) + (2:52 @5) 7.0 km (5:21 / km)
ahr:143 max:183 shoes: Saucony Jazz

physio testing. bit worried as calves weren't feeling great. not too bad once i got going

3 mins at 11,12,13,14,15,16,17, and a little bit at 18. felt a bit crap in the middle but quite good at the end. calves couldn't have done much longer though. glad is wasn't doing vo2 today.

results suggest I've got a bit fitter. hr about 4bpm down at each level. other test data was from ages ago though.

Monday Mar 14, 2011 #

5 PM

Running 26:00 [3] 5.47 km (4:45 / km)
shoes: Saucony Jazz

easy run before physio testing tomorrow. calfs aching a little on the uphill but fine after that.

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