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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Feb 28, 2011:

activity # timemileskm+m
  Orienteering3 3:10:56 14.11(13:32) 22.7(8:25) 76059 /64c92%
  Running3 2:01:43 15.24(7:59) 24.52(4:58) 237
  S and C3 1:39:00 2.8 4.5
  Total7 6:51:39 32.14 51.72 99759 /64c92%
  [1-5]6 6:21:39
averages - sleep:10.7 rhr:41

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Monday Feb 28, 2011 #

Note
rhr:45 slept:11.0

Going to take the morning off after the weekend, was absolutly zonked and went to bed at 9 last night. Heart rates a bit high?
12 PM

S and C (Flexibility) 30:00 [0]

6 PM

Running 35:30 [4] 8.4 km (4:14 / km) +10m 4:12 / km
ahr:158 shoes: Asic's GT-2150

Run down to Uni roundabout to meet Yvette then off to the EIS via an 'alternative' route

S and C 1:02:00 [3] 4.0 km (15:30 / km)
ahr:113 shoes: Asic's GT-2150

Down at the EIS
A couple of laps to warm-up
Drills can't remember the specifics
4x150m felt really hard work on the last two
Couple of laps warm-down

Sunday Feb 27, 2011 #

11 AM

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 X-Talons

Jog in to the campsite for the Lakes 6 with Abrams and Bommy T for a loop then jogged back, legs didn't feel too great

Orienteering race 1:15:52 [4] *** 9.4 km (8:04 / km) +310m 6:56 / km
spiked:25/29c shoes: Inov-8 X-Talons

Twin Peaks Long Distance Black
Just general feeling tired caught up with me, was a bit sloppy early on and lacked motivation lost about 20secs on no.1 then 40secs on no.5 and 60-90s on no.7 where Bommy T, Huw and Aiden caught up. Then I was fine no.16 where I let Bommy and Aiden go as I knew I wasn't going to make any attempt to run away so thought I'd focus on finding the controls by myself. Huw caught up again but managed to keep myself together and orienteer pretty well afterwards only losing about 20seconds, 5secs on a hesitation at no.25 and 15secs running too far down the slope to the last one

Saturday Feb 26, 2011 #

Event: Twin Peaks
 
1 PM

Orienteering warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Inov-8 X-Talons

Jog to the start, then went off to do some drills with Bommy T
Jog back from the finish with RFR and Bommy T

Orienteering race 32:04 [5] *** 4.3 km (7:27 / km) +225m 5:55 / km
spiked:20/20c shoes: Inov-8 X-Talons

Twin Peaks Middle Distance Black 13th
Had a really good race and was clean throughout and running pretty well although lack of dobs hindered this in places. Pleased with the result as well as it was a pretty strong field
4 PM

Orienteering warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Inov-8 X-Talons

Jog to the start
Jog back from the finish around the top loop to collect in the last few controls

Orienteering intervals (Technique) 33:00 [4] *** 3.5 km (9:26 / km) +225m 7:08 / km
spiked:14/15c shoes: Inov-8 X-Talons

Trains with ShUOC in Bishop Woods
Was generally pretty good and accurate if not a little bit out of control in places losing contact sometimes but tried to discipline myself in to making sure I knew where I was when I felt I was just running. One slight miss in to the green for the first time wasn't expecting such a massive change and took some bad route choices through the green with loads of windblow a couple of times

Friday Feb 25, 2011 #

Note
rhr:38 slept:13.0

Sleep is cumulative for the day as I couldn't do anything after beerienteering. Feeling better for it now though and cold doesn't seem to have degressed much either so looking forward to the weekend now.
4 PM

Running 31:13 [3] 6.1 km (5:07 / km) +145m 4:34 / km
ahr:143 shoes: Asic's GT-2150

Pretty steady out up Fulwood to Crimicar then up to Redmires

Back from Claremount Hospital via Tapton Hill Post Office...Mis-read the opening times :(

Heart rate looks as if it's getting back to normal but legs felt really tired and sort of unused to running, maybe its the after effects from Wednesday intervals after the lack of training?

Running tempo (Threshold) 5:00 [4] 1.42 km (3:31 / km) +12m 3:23 / km
ahr:168 shoes: Asic's GT-2150

Tempo from Crimicar Lane to Claremount Hospital, legs felt pretty bad after coming up Crimicar but was able to streth out a bit and keep the pace strong throughout

Thursday Feb 24, 2011 #

Note

Not feeling great today, more alcohol related than the after effects of the training yesterday which is good

Wednesday Feb 23, 2011 #

Note
rhr:40 slept:8.0

Going for a run today at some point as I can't take any more rest days they're so boring when everyone else is doing cool stuff.

After the interval session my left thigh hurts a bit towards the top hopefully it was just due to cooling down too much between the session and the jog home
4 PM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km) +70m 5:38 / km
ahr:150 shoes: Inov-8 X-Talons

Jog down to Endcliffe and and back

S and C 7:00 [3] 0.5 km (14:00 / km)
ahr:120

A couple of drills before the session

Running intervals (Threshold) 30:00 [4] 5.4 km (5:33 / km)
ahr:187 max:193 shoes: Inov-8 X-Talons

Was meant to be at threshold pace and leg turnover was fine at the pace but heartrate was just sky high managed to stick with Crickmore so was feeling pretty motivated.
12.09

3mins recovery

4*600m with 90secd recovery (was meant to be 5 but took a breather after 3 as I didn't want to over do it too soon after illness) felt pretty good on the first three keeping equal with Jonny but again heartrate was sky high hit 193!! So took one off then joined Jonny on the last one which he pulled away from me slightly
2.12
2.18
2.20
Gap
2.20

Pretty pleased with the session as it's my first run in nearly two weeks and got some good training in and some confidence for the season. Also I might enquire about doing some more XC next year as it is good training

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