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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ToddO

In the 7 days ending Jun 26, 2011:

activity # timemileskm+m
  Running4 3:58:51 14.82 23.85 1744
  Orienteering1 55:00
  Cycling2 50:00
  General Strengthening2 21:00
  Swimming1 20:00
  Total9 6:24:51 14.82 23.85 1744
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Jun 26, 2011 #

Event: Loughrigg and Silverhowe Chase
 
1 PM

Running warm up/down (Grass) 5:00 [2]
slept:9.5 shoes: Inov8 X-Talon 190 (torn)

Running race (Fell) 1:16:51 [5] 14.05 km (5:28 / km) +739m 4:20 / km
shoes: Inov8 X-Talon 190 (torn)

Loughrigg & Silverhowe Chase Fell Race, Ambleside. English Champs counter.
32nd place. 2nd Ambleside man. Finished strongly, picked up more than ten places in the 2nd half. Still need to get tougher on the climbs though.
R) 5th metatarsal area very painful to weight-bear on, also bruised and swollen.
C • Friday 2

Saturday Jun 25, 2011 #

3 PM

Cycling (Stationary) 30:00 [3]
slept:9.5 shoes: Nike Free 7.0 V2

Good stretch out afterwards

Friday Jun 24, 2011 #

Note
slept:7.5 (rest day)

R) Achilles causing me to hobble all day

Thursday Jun 23, 2011 #

6 PM

Running warm up/down (Track) 10:00 [3] 2.0 km (5:00 / km)
slept:7.5 shoes: Asics DS Trainer 16

Running (Drills, grass) 8:00 [3]
shoes: Asics DS Trainer 16

High knees, butt kicks, carioca L) & R), claw backs, lower knees, high skipping. Drill 50m, stride 50m, walk 100m.

General Strengthening (Hurdle work) 6:00 [2]
shoes: Asics DS Trainer 16

Just high side-stepping and abductions
7 PM

Running intervals (Track) 39:00 [4] 7.8 km (5:00 / km)
shoes: Asics DS Trainer 16

Iain, Lizzie and I doing this session.
3x 100m at 85% speed, 100m jog recoveries,
2x 800m (2:43, 2:47), 200m jog recoveries,
3x 100m at 85% speed, 100m jog recoveries,
1600m (5:30), 400m jog recovery,
3x 100m at 85% speed, 100m jog recoveries,
2x 800m (2:30, 2:30), 200m jog recoveries
Lizzie was pushing the pace on the last 800s despite Pat's objections!

Running warm up/down (Grass) 10:00 [3]
shoes: Asics DS Trainer 16

Wednesday Jun 22, 2011 #

7 PM

Orienteering race (Middle) 55:00 [4]
shoes: VJ Ghostrator (dobs)

Dockney Parrock
1:7500 so I hated it
Some pretty "light" mapping made me frustrated.
Didn't do well

Tuesday Jun 21, 2011 #

6 PM

Running hills (Fells) 1:30:00 [3] +1005m
slept:7.5 shoes: Inov8 X-Talon 212

Ambleside club run. Started at Wythburn Church carpark.
Ian Barnes and I ran off a bit faster than anyone else wanted to go but still able to talk. Went up Helvellyn, down Swirral Edge to Red Tarn, up Striding Edge back to Helvellyn and then off track back to the bottom.
Soaked up some club wisdom during the run and from the old guard over a pint at the Badger Bar.

Monday Jun 20, 2011 #

6 PM

Swimming 20:00 [3]
slept:7.25

10b, 10f, 10b and 4f
7 PM

Cycling (Stationary) 20:00 [3]
shoes: Nike Free 7.0 V2

8 PM

General Strengthening 15:00 [3]

"Abcoaster" 10 normal, 10 obliques L), 10 obliques R) x3
4x 15x 35kg abductors, adductors, hamstrings

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