Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Nov 3, 2014:

activity	#	time	miles		km		+m	load
Cycling	5	5:25:00	57.86	(5:37)	93.12	(3:29)	1125	260.0
S and C	5	2:30:00	4.1		6.6			64.0
Running	4	2:04:04	14.99	(8:16)	24.13	(5:08)	40	107.4
Orienteering	1	1:29:27	6.9	(12:58)	11.1	(8:04)	460	86.1
X-Country	1	40:00	5.41	(7:24)	8.7	(4:36)	14	40.0
Total	7	12:08:31	89.26		143.65		1639	557.5
[1-5]	7	10:58:31

2:25

0:00

» now

Monday Nov 3, 2014 #

Cycling 1:05:00 [3] 18.0 km (3:37 / km) +170m 3:27 / km

To the track
From the track to uni
Back from uni got a pucnture on Redheugh Bridge somehow managed to coax it to Dunston bank where it finally gave up so I had to carry it. GRRRR the reason I hate bikes

Running 20:00 [3] 4.4 km (4:33 / km)
shoes: Innov8 F-Lite 2014

Easy 10 before and after around the track

S and C 40:00 [3] 3.6 km (11:07 / km)

The normal feet got a little chilly this morning though

Sunday Nov 2, 2014 #

Event: LOC Cumbrian Galoppen

Orienteering warm up/down 16:40 [3] 2.5 km (6:40 / km) +40m 6:10 / km
shoes: Innov8 Xtalon 212 2014

To the start and then back from the finish with SLUDO

Orienteering race 1:12:47 [5] 8.6 km (8:28 / km) +420m 6:48 / km
shoes: Innov8 Xtalon 212 2014

Tarn Hows Event Brown 2nd I think
Bit disappointed with this today as I really wanted to do well in a really good area. Bit sloppy to 1 and 2 then got into it and then a stupid mistake on pretty much exactly the same leg I've made the same mistake on previously with Matt shadowing me! Lost about 4mins here and then another little bit laer on on 20 where I was stood next to the flag but didn't see it. Ahwell I had 18 really good controls, 2 decent one and then 2 mistakes. SLUDO was about 4/5mins ahead of me

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

Loosening off

Saturday Nov 1, 2014 #

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

Some Doms from yesterday

Running warm up/down 20:00 [3] 3.8 km (5:16 / km)
shoes: Innov8 F-Lite 2014

Round the track before and after
10mins before
7mins after and 3mins rest

X-Country tempo 40:00 [5] 8.7 km (4:36 / km) +14m 4:34 / km
shoes: Adidas XCS 5

Classic-ish Elle session but couldn't quite remember some of the finer points and recoveries so guessed
10mins tempo (2.79km)
5mins recovery
10mins 15s turnarounds (2.5km)
5mins recovery
10mins tempo (2.78km)

Pleased with the session and felt decent

Cycling 55:00 [3] 15.7 km (3:30 / km) +235m 3:16 / km

To the RVI and back

Friday Oct 31, 2014 #

Cycling 1:04:00 [3] 19.72 km (3:15 / km) +210m 3:05 / km

Down to the track
From the track to uni via Scotswood Bridge, a much nicer way in
Back home from uni via Redheugh Bridge

Running warm up/down 20:00 [3] 4.4 km (4:33 / km)
shoes: Inov-8 X-talon 212 2013B

10mins before
10mins after

Foot a little tender when I first began but eased absolutely fine afterwards

S and C (Drills) 40:00 [3] 3.0 km (13:20 / km)

Standard barefoot although seemed to forget 5mins of the session somehow since I last did it. Made it up with some calf stretching as they were starting to get tight (Need to stretch properly later). Cold astro and kept getting a loasd of spray up as it was wet but I think it went fine

Thursday Oct 30, 2014 #

Cycling 1:01:00 [3] 17.2 km (3:33 / km) +260m 3:18 / km

To uni via Whaggs lane to drop Fran off then straight back afterwards as I'd just had enough.

Note: Foot a lot better today rolled it again all afternoon. Going to try and get what I'm now considering the most important session of the week, barefoot drills, tomorrow morning and then a XC session on Saturday morning

Wednesday Oct 29, 2014 #

Cycling 1:20:00 [3] 22.5 km (3:33 / km) +250m 3:22 / km

From home to Uni then a lap of the town moor once there.
Straight home afterwards

Note: Foot felt quite swollen this morning and tight in the intertarsal region again. Rolled it for the entirety of morning lectures and it seems to have eased a bit but not sure about how tomorrow will pan out

Tuesday Oct 28, 2014 #

S and C (Flexibility) 10:00 [0]

Not much time this morning. Still feeling knackered

Running 23:10 [3] 4.13 km (5:37 / km) +30m 5:25 / km
shoes: Innov-8 f-lite 192 Orange/Blac

From the stadium down to Pitcher and Piano feeling pretty awful hadn't eaten enough.
Jog back up, sore foot

Running intervals 40:54 [5] 7.4 km (5:32 / km) +10m 5:29 / km
shoes: Innov-8 f-lite 192 Orange/Blac

6*800m session was 10 but cut back as its an easy week and feeling tired. Did reps 1,2,5,6,9,10 and jogged them on the rest with Paul taking it easy afte the Frankfurt marathon.

Times:
2:35
2:35

2:30
2:31

2:31
2:31

Foot started to hurt on the jogging of rep 8 so was unsure but the last two reps felt alright. Annoying but will not run tomorrow i think. Pretty pleased with the session

« Earlier | Later »