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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Dec 10:

activity # timemileskm+m
  Fell running2 4:13:47 27.28(9:18) 43.9(5:47) 1398
  Running3 2:41:38 21.92(7:22) 35.28(4:35) 220
  Rock Climbing1 1:30:00
  Orienteering1 1:09:35 6.9(10:05) 11.1(6:16) 75
  Total7 9:35:00 56.1 90.28 1693

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Sunday Dec 10 #

Fell running long 2:33:00 [3] 27.2 km (5:37 / km) +710m 4:59 / km
shoes: Innov8 212 2017 #3

Rivelin, Stanage, Headstone and Wyming Brook with Josh W, Saville, Coombsy and Spongey.
Cold and snowy on the tops but ok off the Edge. Went bang pretty spectacularly going up Fox Haggs so skipped the down and up on Coppice.

Saturday Dec 9 #

2 PM

Rock Climbing 1:30:00 [2]

Climbing at the works with Mary.
Got all the easy ones and a few slightly harder ones
7 PM

Fell running long 1:40:47 [3] 16.7 km (6:02 / km) +688m 5:00 / km
shoes: Innov8 212 2017 #3

Snowy headtorch run with Saville up Back Tor then on to DPFR whiskey stop. Back via Cartledge Edge.
So much ice about fell over twice in the same spot on the way out and back. But pretty cool in the snow

Friday Dec 8 #

Running 49:08 [3] 11.53 km (4:16 / km) +30m 4:12 / km
ahr:159 max:184 shoes: Mizuno WR19

Avenues to get out and the fresh air.
Didn't feel particularly great but was running quite well it seems

Thursday Dec 7 #

Running (Fartlek) 47:30 [4] 11.0 km (4:19 / km) +100m 4:08 / km
ahr:154 max:173 shoes: Innov8 flite 235

Mossley Hills
Efforts up Park Ave, Carnatic Road, Dundonald Road, Barkhill Road and Kylemore Road
Efforts down Woodlands Road and Mossley Hill/Park Ave

Finished with 4*25s strides

Some less than pleasant hail.

Wednesday Dec 6 #

Note
(rest day)

Working 7 till 7 and feeling mentally drained from all the travelling so thought it was better to rest up this evening

Tuesday Dec 5 #

7 PM

Running warm up/down 41:00 [3] 7.5 km (5:28 / km) +20m 5:24 / km
shoes: Mizuno Sayonara 2

Down to the swing bridge then back over Millennium Bridge and back to Rooneys.
Drills

Jog back to the stadium via Gateshead College rather slowly

Running intervals 24:00 [5] 5.25 km (4:34 / km) +70m 4:17 / km
shoes: Mizuno Sayonara 2

7*600m around Rooneys

Dropped down a group from last time and got schooled by a bunch of kids half my size. But a good session despite all the travelling. Last rep turned in to a tempo as my stomach started complaining

1:55, 57, 57, 58, 59, 59, 2:05

A quick search suggests this isn't too far off the last time I did the session (albeit 40m shorter). Same average time so maybe 1/2s off that?

Monday Dec 4 #

10 AM

Orienteering warm up/down 17:10 [3] 3.6 km (4:46 / km) +15m 4:40 / km
shoes: VJ Bold 2017

Lap of Nedre Rudan beforehand
Jog back to the car afterwards

Orienteering intervals 52:25 [4] 7.5 km (6:59 / km) +60m 6:43 / km
shoes: VJ Bold 2017

6 Orienteering intervals in Rudan with Nick and Tom
1st - we all spooned #2 but okish
2nd - good, some good routechoices to the last
3rd - not good, kept turning right at every decision point and drifted
4th - still a bit flustered, sloppy
5th - took a different route to the other two and popped out in front, had a bt of a wait
6th - higher pace, ok orienteering

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