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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PaulT

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Orienteering12 14:22:12 2.36 3.887 /275c31%
  Run12 8:04:00
  S & C7 2:25:00
  Ride US2 1:19:00
  Total21 26:10:12 2.36 3.887 /275c31%

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Sunday Feb 28, 2010 #

Orienteering 42:00 [3]
14c shoes: Blue Swoops 2

Linked up the better runnable bits of Brierley into 5km. Actually quite tricky and at least confirms that some sort of decent course is practical.

Run 30:00 [3]
shoes: Blue Swoops 2

warm up from secure parking at Wynyard walkway to brierley.
Ten 10sec sprints on the way.

Orienteering 10:00 [3] ***
11c shoes: Blue Swoops 2

Part of the 2007 sprint course at Wynyard Park; much is affected by 'management' of the area.

Saturday Feb 27, 2010 #

S & C 10:00 [3]

Orienteering 45:00 [3] ***
23c shoes: Blacks

Two loops and some jogging around at training in Live Moor Plantation. Really good pictures.

Friday Feb 26, 2010 #

Ride US 45:00 [3]
shoes: Turbo

Mingin outside. 15mins easy, rest firm.
Compasssport + News Quiz

S & C 20:00 [3]

Thursday Feb 25, 2010 #

Run 45:00 [3]

Tuesday Feb 23, 2010 #

Run 45:00 [3]

CLEETHORPES, promenade exploration, plus hotel room stuff.

Monday Feb 22, 2010 #

Run 50:00 [3]
shoes: Blue Swoops 2

Snowy steady run by HC and Butt lane to School; then back home from circuits

S & C 30:00 [3]

Ccts with kids; 2 loops each 12 stations, 45/15.

Sunday Feb 21, 2010 #

Orienteering 1:05:00 [3]
35c shoes: Blacks

Slogging around brierley - a warts and all tour to check terrain. Mostly scratchy but found two pleasant areas.

Run 32:00 [3]
shoes: Blue Swoops 2

WU to railway; 6 * (120+ 60) just trying to keep everything straight in yet more snow, stretches.

Saturday Feb 20, 2010 #

Run 1:10:00 [3]
shoes: Blue Swoops 2

Brushed sand off shoes and went out in snow. HC, Sleddale, Gribdale, HS, HG. Should have taken dobbs so very slithery. Still a biut snotty, but stunning bright day to be out; much better than the dull Xmas snow.

Orienteering 30:00 [3]

an hour mapping in Saltburn - should get some credit for this surely?

Friday Feb 19, 2010 #

Run 45:00 [3]
shoes: Pegasus Red

Steady around snowy streets, 4*2.5min efforts, good warm down and stretch.
Could only feel ankle during stretches, which is progress.

Wednesday Feb 17, 2010 #

S & C 20:00 [3]

Lots of stretching, and watching olympics while on wobble board.

Tuesday Feb 16, 2010 #

Run 35:00 [3]
shoes: Blue Swoops 2

really good warm up for POM#4, well prepared, and jog back to car after

Orienteering 30:02 [3] ***
spiked:21/23c shoes: Blue Swoops 2

POM#4.
Really pleasant fast area. Still spluttering, and ahr only 148. Actually felt vaguely competent again after the last few days but no pace; couple of 5 sec hesitations; lost 60secs on change of pace in longer leg, thinking too hard about what was a difficult control rather than just getting on with it. Tim did 25mins

Monday Feb 15, 2010 #

Orienteering 1:30:00 [3] ***
spiked:17/23c shoes: Blue Swoops 2

Jogged around POM#3, coughing and spluttering a bit. Aimed to picture every circle which went well, and was really useful. But sitll loused up some short legs drifting on bearings while not running agressively. re-ran 3 or 4 legs. Mark S=57m.

Orienteering 20:00 [3]
shoes: Blue Swoops 2

WU

Sunday Feb 14, 2010 #

Run 40:00 [3]
shoes: Blue Swoops 2

WU/CD for POM2

Orienteering 32:10 [3] ***
spiked:15/19c

POM#2 - concentrating on getting round without being ill/injured. ahr only 150 so still way off feeling fast again. No injuries though. OK.
Compass good. Poor pictures though so will concentrate on that alone tomorrow.

Saturday Feb 13, 2010 #

Orienteering 35:00 [3]
shoes: Blue Swoops 2

warm up for POM#1

Orienteering 1:17:00 [3] ***
22c

4th at #4, ill, ran off map, jogged rest.

Orienteering 15:00 [3]
shoes: Pegasus Red

WUD for niight sprint

Orienteering 20:00 [3] ***
23c shoes: Pegasus Red

POM nite sprint

Friday Feb 12, 2010 #

Orienteering 1:00:00 [3] ***
17c shoes: Blue Swoops 2

POM Model 1 - Quiaios.
EAsy run around all controls reading all detail.
Chest still feeling rough, and coughing, but much easier at end.

Orienteering 49:00 [3] ***
17c shoes: Blue Swoops 2

San Pedro , Model event #2.
Steady, slowing/stopping whenever something did not fit. Atlantic pine on dunes were weird, and generally a bit greener than when it was mapped. Shapes fine though, compass OK, and flow exit controls improving.
2 mins hard at end, but felt wheezy.Next 2 days could be slooooow.

Thursday Feb 11, 2010 #

Run 28:00 [3]
shoes: Blue Swoops 2

Promenade run in evening, easy pace. Still spluttering.

Sunday Feb 7, 2010 #

Note
(sick)

3pm Friday: Itchy throat.
Saturday afternoon - fulll on cold. Yuk. May as well get the injury and illness out of the way at the same time.

Saturday Feb 6, 2010 #

Orienteering 2:30:00 [3]
shoes: Blue Swoops 2

NEJS Hutton.

Friday Feb 5, 2010 #

Orienteering 1:10:00 [3]
10c shoes: Blue Swoops 2

Putting out flags for NEJS training. Very tricky as thick mist and strong torches don't mix well. Woods are quite tough so hope they will cope OK tomorrow. Slight sore throat from somewhere - Yuk.

Thursday Feb 4, 2010 #

S & C 15:00 [3]

Orienteering 22:00 [3] *** 3.8 km (5:47 / km)
spiked:34/38c shoes: Blue Swoops 2

CP around Guis Sprint Map.
Aim was to read EVERY detail, which was really interesting. 8 maps changes spoted but reasonable speed. Jogged long leg in the middle.

Run 18:00 [3]
shoes: Blue Swoops 2

WUD <> town

Wednesday Feb 3, 2010 #

Run 46:00 [3]
shoes: Pegasus Red

recovery around Northallerton

S & C 20:00 [3]

Turbo WU
then 2*leg
2*upper

Tuesday Feb 2, 2010 #

Ride US 34:00 [3]
shoes: Turbo

WUD then intervals off 1minute:
10s, 20,30,40,50,60,50,40,30,40,40,30,20,20,60
Supertramp

S & C 30:00 [3]

Single leg squats + 10kg, 100 each side!
arms * 2 sets
stretches set.

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