Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 30 days ending Jun 30, 2009:

activity	#	time	miles		km		+m
Orienteering	10	8:20:45	35.23	(14:13)	56.7	(8:50)	1950
Warm up/down	10	3:55:00	15.08		24.27		200
Short Run	3	1:55:57	11.18	(10:22)	18.0	(6:27)	200
Strength	3	1:55:00	10.08	(11:25)	16.22	(7:05)	300
Core stability	2	55:00
Long Run	1	51:30	6.84	(7:32)	11.0	(4:41)	200
Cycling	1	50:00	6.84	(7:19)	11.0	(4:33)
Stretching	1	10:00
Total	18	18:53:12	85.24		137.18		2850

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Tuesday Jun 30, 2009 #

Short Run 50:00 [3] 7.0 km (7:09 / km) +200m 6:15 / km

Went for a run today with Graham from setters to my house!!

Monday Jun 29, 2009 #

Orienteering 45:00 [3] 5.0 km (9:00 / km)

Did this snooker exercise in pairs where we had controls on one side of the map (Reds) and controls on the other side (Colours)!! You had one dibber between you and one person went out and got any red and any colour and then the other person went out and got a different red and any colour!! It was a score so we only had 45 mins and on the last 15 mins we both went out got all the colours! I was with ed so we were well gd!!

Sunday Jun 28, 2009 #

Orienteering 14:40 [3] 2.3 km (6:23 / km)

Did this control pick exercise at Hawes end!! Was really gd and it was fast so it was a gd chance to practise running quick!!!

Saturday Jun 27, 2009 #

Orienteering 1:30:00 [3] 6.0 km (15:00 / km) +300m 12:00 / km

Went to NW weekend! We did a variety of training like very short courses and we practised doing relays!!

Thursday Jun 25, 2009 #

Cycling 50:00 [4] 11.0 km (4:33 / km)

Cycled most of the way to orienteering tonite!

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

Ran the last kilometre to the orienteering and then ran back to my bike and then my dad picked me up!!

Orienteering 43:05 [5] 5.6 km (7:42 / km) +250m 6:17 / km

Went to o event up at whinlatter!! Had a gd run, no mistakes and ran well!!!!

Wednesday Jun 24, 2009 #

Core stability 30:00 [3]

Tuesday Jun 23, 2009 #

Note
(rest day)

Monday Jun 22, 2009 #

Strength hills 1:15:00 [4] 7.0 km (10:43 / km) +300m 8:49 / km

Went to Sams class and did hills. Was knarkerd so I went slow!

Sunday Jun 21, 2009 #

Orienteering 1:09:47 [3] 7.4 km (9:26 / km) +300m 7:50 / km

Went to LOC event at Yewdale hills. Did Brown and was doing well until number 13 when I was in the right place but the control was hiden so I relocated and saw it wen I came in again!! Was running ok after yesterdays run!!!!!!

Warm up/down 30:00 [3] 3.0 mi (10:00 / mi)

Saturday Jun 20, 2009 #

Warm up/down 15:00 [2]

Long Run 51:30 [5] 11.0 km (4:41 / km) +200m 4:18 / km

Did this run to raise money for my friends world challenge trip!! We did an 11km run and I won! It was fairly hilly.

C • That's an awesome time! 1

Thursday Jun 18, 2009 #

Orienteering 36:36 [5] 3.9 km (9:23 / km) +250m 7:06 / km

Went to a WCOC summer event at Dalesgarth (west). Was really technical and I only losed one min aswell so I was really pleased with my run. Was running well aswell!!!

Warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

Warmed up/down by running to the start and back from the finish and doing some drills.

Note

Going to Edinburgh for a open day so I am not training tomos but I am running a 10km race on Saturday and running on Sunday at a LOC event!!

C • edinburgh 2

Tuesday Jun 16, 2009 #

Short Run 35:00 [4] 5.5 km (6:22 / km)

Went for a run with Douglas tonight and then went for a dip in the river to soak my legs!!!

Monday Jun 15, 2009 #

Strength hills 10:00 [5] 2.0 mi (5:00 / mi)

Went to Sams class and did hill reps. Did five 2 min reps at 90% effort. Very tired now as I nearly fell asleep at school today!!

Warm up/down 45:00 [3] 5.0 km (9:00 / km)

Sunday Jun 14, 2009 #

Orienteering 1:10:06 [5] 9.0 km (7:47 / km) +250m 6:50 / km

Went to event at Eycott hill and did Brown. Had an ok run with a few little mistakes. My running wasnt gd!!

Warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

Saturday Jun 13, 2009 #

Orienteering 29:29 [5] 3.9 km (7:34 / km) +100m 6:42 / km

Went to CSOC and came 2nd!! I made 2.5mins of mistakes and only lost by 35 secs so should of won!! Owell enjoyed it!!! Doin brown tomos so bring it on!!

C • =) 4

Warm up/down 20:00 [2]

Thursday Jun 11, 2009 #

Orienteering 32:10 [5] 4.5 km (7:09 / km) +150m 6:08 / km

Went to summer evening event at Sale fell. Made a 1.5mins on number 2 and 30 secs in number 4!! Ran everything except the start when it was vertical!!!

Warm up/down 15:00 [3]

Stretching 10:00 [3]

Wednesday Jun 10, 2009 #

Note
(rest day)

Had a rest day today because I felt a bit rough this morning!!!

Tuesday Jun 9, 2009 #

Core stability 25:00 [2]

Normal stuff!!!

Monday Jun 8, 2009 #

Short Run 30:57 [3] 5.5 km (5:38 / km)

Went for a run before breakfast today. Was really gd to get out! Got sams class tonite at Sale fell, should be tough!!

Strength (Kenyan Hills) 30:00 [5] 6.0 km (5:00 / km)

Went to Sams class and did Kenyan hills. 4 times 5 minutes hard work!! Was really tough.

Warm up/down 30:00 [3] 4.0 km (7:30 / km) +200m 6:00 / km

Warmed up by running round Sale fell with dad and then warmed down with Graham by running over sale fell.

Sunday Jun 7, 2009 #

Warm up/down 20:00 [2] 2.0 km (10:00 / km)

Ran to the start with jonny!! Then afterwards I ran back to the car and did some streaches!!!

Orienteering 1:09:52 [4] 9.1 km (7:41 / km) +350m 6:26 / km

Went to SOL 3 and did Brown!!! Hadnt done anything all week so my knees were proper hurting!! Ran at a comfortable pace all the way round. Lost 4 mins of mistakes!!! and then another 5 to 8 mins because I was running proper slow!!! Owell gd area and I start my training again tomos because I havent been training because of exams but because they are over :) I can start again!!!

C • =) 3

Friday Jun 5, 2009 #

Note

My exams are finally over!! My life is back!!! Start my trainning proper tomos!!!!!

Monday Jun 1, 2009 #

Note
(rest day)

Had a rest day!!!!!! My Blister are huge!!! I cant run until they have healed. Well annoryed!!!!!!

C • i have blisters atm too :( ... 6

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