Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Mar 7, 2010:

activity	#	time	miles		km		+m				load
Orienteering	3	3:32:53	13.66	(15:35)	21.99	(9:41)	505	52 /	64c	81%	199.9
Running	3	3:05:04	18.18	(10:11)	29.25	(6:20)	410				162.1
Total	6	6:37:57	31.84	(12:30)	51.24	(7:46)	915	52 /	64c	81%	362.0

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Sunday Mar 7, 2010 #

Event: ELO SoSOL

12 PM

Orienteering warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Walshes 3

Just before I started out into the village and back

Orienteering race 1:08:21 [5] **** 8.1 km (8:26 / km) +220m 7:26 / km
spiked:21/27c shoes: Walshes 3

Gullane Dunes Regional event

Did the brown course and started off well but then became quite sloppy in the more complex stuff. As usual my orienteering to the circle was a lot better than to the control and I think I lost quite a bit of time as a result.
Bit dissapointed with myself really but absolutly knakered so maybe thats the reason

Saturday Mar 6, 2010 #

Event: British Night Champs

Event: Scottish Sprint Championships

1 PM

Orienteering warm up/down 30:00 [3] 2.53 km (11:51 / km) +20m 11:24 / km
shoes: Asic GT 2140

Jog through Edinburgh near the Kings buildings before and after the race

Orienteering race 20:45 [5] *** 2.7 km (7:41 / km)
spiked:20/22c shoes: Asic GT 2140

Scottish Sprint Champs

Did pretty good, took a bad route to one but didn't think too much about it. Then was pretty solid through the next few controls but a bit slow till 16 where I thought I had got to 17 so took the route I would have taken and ended up at a roundabout which totally confused me. Lost about 1mins there and a little bit more on 21 but apart from that not too bad really.

7 PM

Orienteering warm up/down 20:00 [3] 1.66 km (12:03 / km) +40m 10:45 / km
shoes: Walshes 3

Jog to the start with Lewis and his Dad, did a few strecthes and stuff

Jog back from the finish

Orienteering race 58:47 [5] **** 6.0 km (9:48 / km) +225m 8:15 / km
spiked:11/15c shoes: Walshes 3

British Night Champs

Did M18 on the Pentlands

Had a really good run, slight miss on no.1 and 2. Spiked 3 and 4, but then a bit sloppy on the shorter legs. But then was really quite good after till the last couple. Caught Karen up about 1/2 way round and managed to get away from her I think? And Lewis was mocking me for my tiny headtorch yet I was beating him at no.10 :P And finished only 2mins behind him.

Thursday Mar 4, 2010 #

4 PM

Running warm up/down 20:40 [3] 2.7 km (7:39 / km) +20m 7:23 / km
ahr:145 max:153 shoes: Asic GT 2140

Out round the estate on to Broom Lane then round and down Whaggs lane to the start of the intervals

Back from the end of the intervals up Broom Lane and back round the same loop of the estate

Running intervals 9:00 [5] 2.0 km (4:30 / km) +10m 4:23 / km
ahr:174 max:185 shoes: Asic GT 2140

5 x 400m on Millfield Road had 30secs rest in between each one. Was going to do another set of 5 but legs were feeling a bit tired so deicded to take it easy before the weekend

1:10
1:20
1:15
1:18
1:12

Quite happy with the grouping although the first one was a bit fast, the even ones were slightly uphill which makes those ones a little bit longer

Wednesday Mar 3, 2010 #

Running long 1:34:00 [3] 12.83 km (7:20 / km) +210m 6:46 / km
ahr:142 max:156 shoes: Innov8's

Run from my grandparents, out along the Derwent Walk then up some big hill to Burnopfield. Out across the fields to Dipton, then up to Pontop Pike. Felt pretty tired and it took me over an hour to get there most of which was uphill. Also never done a route like this in the area so had to keep checking the map and stopping. Then came back down through Pontburn Woods which is being cut down at the minute :(

quite a lot of terrain running too through woods and fields. Also managed to find a section of heather in the middle of Dipton?

Tuesday Mar 2, 2010 #

5 PM

Running hills (Bankies) 1:01:24 [5] 11.72 km (5:14 / km) +170m 4:53 / km
ahr:156 max:188 shoes: Walshes 3

Did my bankies route for a second time, but included another hill. Felt pretty good most of the way round, but have really tight hamstrings. When I ran they kept pulling my feet up meanin a was running on my toes more than normal. Going to stretch them later.

Dunston Bank - 0.4km 55m (14%) 2:15mins (5:37mins/km) 184max
Duckpool Ln. - 0.4km 44m (11%) 2:13mins (5:32mins/km) 186max
Lambton Ave. - 0.5km 68m (14%) 2:44mins (5:28mins/km) 188max
Ruskin Road - 0.3km 37m (12%) 1:44mins (5:46mins/km) 182max
Whickham Bk. - 0.9km 86m (11%) 5:08mins (5:42mins/km) 182max
Broom Lane - 0.2km 12m (6%) 0:47mins (3:54mins/km) 182max

Feeling pretty knakered now, reckon I could crack the huor mark or add in a few more hills?

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