Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Feb 23, 2009:

activity	#	time	miles		km		+m	load
Orienteering	2	3:52:46	16.9	(13:46)	27.2	(8:33)	435	205.8
S and C	4	2:52:00						99.0
Running	2	2:25:42	12.94	(11:15)	20.83	(7:00)	170	123.1
Total	7	9:10:28	29.84		48.03		605	427.9
[1-5]	6	8:38:28

2:15

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Monday Feb 23, 2009 #

S and C 50:00 [4]
shoes: Asic GT-2130

Calves
Then 5x1min plank
100 press-ups
100 sit-ups
100 crunches
Then some general stretches
Then some squatting with the ball

Sunday Feb 22, 2009 #

Event: Burnham Beeches National Event

Orienteering warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Falcons A

Run to the start and jog around there
Too pissed off afterwards

Orienteering race (Burnham Beeches) 1:37:03 [5] 12.2 km (7:57 / km) +220m 7:18 / km
shoes: Falcons A

Shit run made so many mistakes and was too tired from yesterday.
1-8 was fine
9 hit the veg boundary which had like a little path which confused me and ended up at 27
10 fine
11 in the trees to the northwest of the control
12 fine
13 came out the control wrong and hit the road then coming in got distracted and just generally couldn't find it for ages
14 fine
15 took a well wierd route but ok
16 poor into the control
17 found a control what must have been 3/4 of the way so didn't check the code
18 too far west
19 dead running up that road-y bit then couldn't find the right depression
20 slightly east but managed ok
21 too far south but found it ok
22 fine!!!
23 bounced back off the road beyond it
24 ok slow and slightly too far
25 fine
26 went north east instead of north and had to run back ok after that
27 over-ran it a bit bounced back off the next depression
Then fine. Didn't realised I mp-d so was proper pissed off after I'd downloaded!

Saturday Feb 21, 2009 #

Event: JOK Chasing Sprint

S and C 30:00 [1]

Tried to stretch my muscles a bit before bed for the sunday

Orienteering warm up/down 1:00:00 [2] 4.0 km (15:00 / km)
shoes: Falcons A

Accumulated warm-up/downs from the two races

Orienteering race (JOK Prologue) 23:20 [5] 3.9 km (5:59 / km) +125m 5:09 / km
shoes: Falcons A

Whippendell Woods 39th
Didn't do that well at all made a load of silly little mistakes that added up over the course reckon I could've done a bit quicker 20/21mins???

Orienteering race (JOK Chase) 22:23 [5] 4.1 km (5:28 / km) +90m 4:55 / km
shoes: Falcons A

Whippendell Woods
Ran alot better this afternoon, didn't read my map enough and just followed the group around the first few losing quite a bit of time

Friday Feb 20, 2009 #

S and C 32:00 [0]

General loosening up before the weekend

Thursday Feb 19, 2009 #

S and C 1:00:00 [1]

General. Don't want to do anything physical between now and the weekend

Wednesday Feb 18, 2009 #

Running 20:00 [2] 1.0 km (20:00 / km)
shoes: Walshes 2

Run to Brayton Barff with Josh from some stables then some stretching to warm-up loosen my muscles.

Running 25:00 [3] 3.3 km (7:35 / km) +80m 6:45 / km
shoes: Walshes 2

Run on Brayton Barff with Josh did some hill work (uphill and downhill) but had to stop early as Josh twisted his ankle.

http://explore.ordnancesurvey.co.uk/os_routes/show...

Tuesday Feb 17, 2009 #

Running intervals 53:19 [4] 9.0 km (5:55 / km) +20m 5:52 / km
shoes: Walshes 2

90/30 Threshold Session on Strensall with Speakey. Started to feel a bit tired towards the end though.

Nearly all of the session was on terrain, like tussocks, marsh, heather and bracken and a little on tracks to get to the good bits.

http://explore.ordnancesurvey.co.uk/os_routes/show...

Running warm up/down 25:00 [3] 3.0 km (8:20 / km)

Went to the Knavesmire session with Matt and Josh.

W-U with Matt....Was feeling very warmed-up afterwards
W-D with Matt and Josh

Running intervals (Knavesmire Session) 12:23 [4] 3.33 km (3:43 / km) +20m 3:37 / km
shoes: Asic GT-2130

Did a two mile route around york uni at about 85% at times maybe a little higher trying to hang onto Josh, managed just about till the last hill then he started to pull away a bit.

http://explore.ordnancesurvey.co.uk/os_routes/show...

Running hills 10:00 [5] 1.2 km (8:20 / km) +50m 6:54 / km
shoes: Asic GT-2130

Did 3 lots of a 200m section. Was running against Florence, Zach, Lova and Josh(2/3).
It was staggered so Me and Josh went off last but we just about/did catch everyone else up.

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