Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Jan 19, 2016:

activity	#	time	miles		km		+m		load
Running	5	3:02:11	21.84	(8:20)	35.15	(5:11)	345		151.1
S and C	4	1:44:55	3.48		5.6		5		71.9
Orienteering	1	1:00:00	6.22	(9:39)	10.01	(6:00)	205	21c	48.0
Total	8	5:47:06	31.54		50.76		555	21c	271.0

1:55

0:00

» now

Tuesday Jan 19, 2016 #

8 AM

S and C (Maintenance) 30:00 [1]

Calf very tight still

7 PM

Running warm up/down 30:05 [3] 5.72 km (5:16 / km) +40m 5:05 / km
shoes: Mizuno Sayonara

Extended warmup towards Heworth but cut in to the industrial estate and round to Rooneys.
Back to the stadium via Gateshed College

S and C (Drills) 18:55 [3] 2.7 km (7:00 / km)
shoes: Mizuno Sayonara

Drills and strides before
6*30s strides afterwards

Running intervals 26:36 [5] 6.1 km (4:22 / km) +45m 4:12 / km
shoes: Mizuno Sayonara

Haven't been down for a while so was moved in to group 2 so was running 4*1175m with a hill. Felt amazing on the first alright on 2 and 3 and died a bit on 4. Bit of work to do but not bad considering first session for a month or so.

Times:
3:45
3:52
3:52
4:00

C • Future Olympian? 2

Monday Jan 18, 2016 #

11 AM

Orienteering warm up/down 13:50 [3] 2.6 km (5:19 / km) +10m 5:13 / km
shoes: Inov-8 Xtalon 200's

Jogging along the track before and after

Orienteering 46:10 [3] *** 7.41 km (6:14 / km) +195m 5:30 / km
21c shoes: Inov-8 Xtalon 200's

Shaftoe Crags O-training
What an awesome area.....should definitely host a big middle distance-style event especially at the moment with the bracken down. Similar to Brimham rocks in style with patches of techy rock detail and swaths of bland moorland.
Today was good, initially planned on doing something a bit longer but a niggly calf on warming up meant I just did the blue course from the 06 event at fairly steady pace. Again another moorland training day in the mist. Technically I was good in the main though not quite on top of the finer details at points. Plans were good good bar 1 control and use and implementation of bearings solid.
Beat the winner by a couple of minutes and beat a 13yr old self by about 30mins! (and a mp)

587/1000

2 PM

Running 29:00 [3] 5.82 km (4:59 / km) +75m 4:41 / km
shoes: Mizuno WR 18

Easy in to Watergate and down to the lake.
Back home from Lobley Hill.

S and C (Drills) 26:00 [3] 2.9 km (8:58 / km) +5m 8:53 / km
shoes: Mizuno WR 18

20mins of Drills and then 6*25s(35s) strides down to Lobley Hill afterwards