Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Jan 14, 2017:

activity	#	time	miles		km		+m	load
Running	9	7:25:06	56.18	(7:55)	90.41	(4:55)	405	366.5
S and C	3	1:10:10	0.62		1.0		10	43.1
Fell running	1	1:05:52	6.84	(9:38)	11.0	(5:59)	405	52.7
Orienteering	1	1:02:30	4.78	(13:04)	7.7	(8:07)	210	58.6
Rock Climbing	1	1:00:00						42.0
Total	13	11:43:38	68.42		110.11		1030	562.9

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Saturday Jan 14, 2017 #

9 AM

Running 48:00 [3] 10.5 km (4:34 / km) +25m 4:31 / km
shoes: Mizuno WR 18 II

Along the icy road in the morning sun. Criffell and thw Galloway hills looked lush

1 PM

Fell running 1:05:52 [3] 11.0 km (5:59 / km) +405m 5:03 / km
shoes: Innov-8 X-talon 212 2014 B

Steady run around Whinlatter ventured out on to Barf and Lords Seat

6 PM

Orienteering warm up/down 19:30 [3] 2.7 km (7:13 / km) +55m 6:33 / km
shoes: Innov8 Xtalon 212 2016 B

To and the start/finish.

Orienteering race 43:00 [5] 5.0 km (8:36 / km) +155m 7:27 / km
shoes: Innov8 Xtalon 212 2016 B

Night O at Blake Holme.
Set off quite well and felt good slight miss to 4, then good through 5 and 6. 7 was a long contouring leg and I royally ballsed up was way too high and lost a fair whack of time. After that decent again excluding another small miss at 9.
Enjoyed it though, need to get back in to it a bit more.

Blue - Splits

Friday Jan 13, 2017 #

Note
(rest day)

Thursday Jan 12, 2017 #

6 AM

S and C 30:00 [1]

6 PM

Running warm up/down 33:45 [3] 7.0 km (4:49 / km) +15m 4:46 / km
shoes: Mizuno Sayonara

To Sefton Park before and back afterwards in the hail

S and C warm up/down 10:10 [2] 1.0 km (10:10 / km) +10m 9:41 / km
shoes: Mizuno Sayonara

Strides and a few drills beforehand
Strides and a few stretches afterwards

Running tempo 20:00 [5] 5.6 km (3:34 / km) +20m 3:31 / km
shoes: Mizuno Sayonara

3.5 laps of a loop around part of Sefton Park, each loop being about 6mins. Felt good on the first, a bit pants on the second and fine again on the last lap and a bit. Went through 5km in sub-18 but given the conditions I'd say about 20secs behind where I would have been so about 30-40s off where I need to get back to atleast. Felt nice to do this sort of session and was able to blow away some of the cobwebs.

Wednesday Jan 11, 2017 #

6 AM

Running 54:07 [3] 10.0 km (5:25 / km) +45m 5:18 / km
shoes: Mizuno WR 18 II

Morning run along the docks. Legs didn't feel too bad tightness wise but a little tired. It was rather windy.

5 PM

Running 40:30 [3] 8.0 km (5:04 / km) +65m 4:52 / km
shoes: Mizuno WR 18 II

Lap of town. Very windy running back along the Strand

Tuesday Jan 10, 2017 #

6 AM

S and C 30:00 [1]

6 PM

Running warm up/down 33:10 [3] 6.0 km (5:32 / km) +15m 5:28 / km
shoes: Mizuno Sayonara

Around Wavertree Park before and after. Including some stretching off afterwards.

Running intervals 32:00 [5] 7.15 km (4:29 / km)
shoes: Mizuno Sayonara

8*2'30 off 1'30
Making it to around 740-760 each time so pleased with the consistency and felt strong(ish) throughout the session. Again lacked another gear but felt infinitely better than last week on pretty much the same session.

Monday Jan 9, 2017 #

6 AM

Running 52:40 [3] 10.0 km (5:16 / km) +40m 5:10 / km
shoes: Mizuno WR 18 II

Early morning docks. Blowing a hoolie.

4 PM

Running 35:55 [3] 7.1 km (5:04 / km) +10m 5:01 / km
shoes: Mizuno WR 18 II

To and from the climbing hangar. Threw in 6*25s strides on the way back.

Rock Climbing 1:00:00 [2]

Sunday Jan 8, 2017 #

9 AM

Running 58:54 [3] 12.06 km (4:53 / km) +90m 4:42 / km
shoes: Mizuno WR 18

Up the Derwent Walk from Swalwell to Rowlands Gill and back

3 PM

Running 36:05 [3] 7.0 km (5:09 / km) +80m 4:53 / km
shoes: Mizuno WR 18

Around Watergate, not very 'springy'

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