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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Orienteering7 4:56:40 22.56(13:09) 36.3(8:10) 1160
  Strength9 2:20:00
  Gym2 2:05:00 13.97(8:57) 22.48(5:34)
  Warm up/down3 1:05:00 2.24 3.61
  Football1 1:00:00
  Short Run2 58:39 6.15(9:32) 9.9(5:55)
  Fell Running1 23:00 1.86(12:20) 3.0(7:40) 150
  Stretching1 15:00
  Total20 13:03:19 46.78 75.29 1310

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Wednesday Apr 29, 2009 #

Gym 1:15:00 [3] 9.0 mi (8:20 / mi)
shoes: New Balance

Went to the Gym with Douglas!!!

1 mile on the bike
2 km on the rowing machine
1.5 mile on treadmil
1 mile on the cross trainer
500 metres on the rowing machine
1.8 miles on the bike

15 minutes in the weight room!!!

So tired!!!!

Friday Apr 24, 2009 #

Strength (Ankle Exercises) 10:00 [3]

Thursday Apr 23, 2009 #

Strength (Ankle Exercises) 10:00 [3]

Orienteering race (Sprint Race) 5:32 [5] 1.4 km (3:57 / km)
shoes: New Balance

Orienteering (Sprint Race) 5:10 [5] 1.3 km (3:58 / km)
shoes: New Balance

Went to a sprint race in Vulcan park and there was no control descriptions and there was loads of controls so you had to read the map really well and quick!!! Was really gd!!! Graham beat me on the first one by 7 secs and on the second one I beat him by 2 secs but he punched a wrong control so he had 30 secs added on so I won him overall!!! YER!!!!!!!!!!!!!!!!

Wednesday Apr 22, 2009 #

Gym 50:00 [3] 8.0 km (6:15 / km)
shoes: New Balance

Went to the gym to work on my ankle!!! Did 3 miles on the bike, 1.5km on the rowing machine and 0.5 mile on the treadmill at an angle and then 1 mile on the bike to warm down!!!

Tuesday Apr 21, 2009 #

Strength (Wobble Board) 10:00 [3]

Strength (Ankle Exercises) 50:00 [3]

Short Run 25:00 [3] 4.0 km (6:15 / km)
ahr:160 max:175

Went for a short run to see how the ankle felt. Went at slow pace and it was gd!! Alot better than the JK relays!!!

Monday Apr 20, 2009 #

Strength (Wobble Board) 10:00 [3]

Sunday Apr 19, 2009 #

Orienteering 25:00 [3] 2.5 km (10:00 / km) +120m 8:04 / km

Went to the Graythwaite event. Started ok, losed time on number two but on the way to number five I went over on my ankle and I didnt want to risk it for the FCC Final in two weeks so I retired!!! Wasnt easy retiring because I hardly ever retire and it took me 70 minutes to walk back to the finish!!! O well, in the fcc final and I am going to beast the final!!!! :)

Saturday Apr 18, 2009 #

Strength (Ankle Exercises) 10:00 [3]

Friday Apr 17, 2009 #

Strength (Ankle Exercises) 10:00 [3]

Thursday Apr 16, 2009 #

Strength (Ankle Exercises) 10:00 [3]

Wednesday Apr 15, 2009 #

Strength (Ankle Exercises) 10:00 [3]

Tuesday Apr 14, 2009 #

Strength (Ankle Exercises) 10:00 [3]

Monday Apr 13, 2009 #

Orienteering race (JK Relay) 22:56 [4] 3.5 km (6:33 / km) +85m 5:51 / km

Went to JK Relays!!! My ankle had been hurting all weekend and today I couldnt run any faster than I was!!!

Sunday Apr 12, 2009 #

Orienteering race 1:26:23 [5] 10.5 km (8:14 / km) +390m 6:56 / km

Went to JK day 3. Was an ok race then on the second half of the race I started to get tired!!! O well I was 4th second year 18!!!

Saturday Apr 11, 2009 #

Orienteering race 52:09 [5] 5.5 km (9:29 / km) +265m 7:38 / km

Went to JK day 2. Had a really gd race!!! 8th!!! Losed 3 mins on number 2 which I am pised off about!!!

Friday Apr 10, 2009 #

Orienteering race (JK Sprint) 21:35 [3] 3.1 km (6:58 / km)
shoes: New Balance

Went to the JK Sprint in the TOON!!!!!!!!!! Went ok just lost time because I hesitated to much!!!

Thursday Apr 9, 2009 #

Football 1:00:00 [3]

Stretching 15:00 [1]

Sunday Apr 5, 2009 #

Orienteering 1:17:55 [4] 8.5 km (9:10 / km) +300m 7:48 / km

Went tayside event at Auchingarrich. Had a good run. It was physically tough!!! Made a mistake at number 8 where I stoped early at this white patch which I thought the control would be, I losed about 2 minutes.

Warm up/down 20:00 [3]

Saturday Apr 4, 2009 #

Short Run (Spint race (race 1)) 16:20 [5] 3.0 km (5:27 / km)
shoes: Addidas swoops

Went to the british sprint champs in Stirling uni. Had an ok run but didnt make route choices faster enough!!!

Warm up/down 20:00 [3] 2.0 km (10:00 / km)

Short Run (Spint race (race 2)) 17:19 [5] 2.9 km (5:58 / km)
shoes: Addidas swoops

Did the second race but made stupid mistakes but enjoyed it tho and good practise for the JK.

Warm up/down 10:00 [3]

Thursday Apr 2, 2009 #

Fell Running 23:00 [3] 3.0 km (7:40 / km) +150m 6:08 / km
shoes: Inov mudclaw

Went to the fell race and did short because I dont want to be tired for the weekend.

Warm up/down 15:00 [3] 1.0 mi (15:00 / mi)

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