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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Orienteering7 8:38:30 38.53(13:28) 62.0(8:22) 164519 /21c90%
  Strength10 8:25:00 11.81 19.0
  Trail/Terrain Running5 4:31:00 23.33 37.55 1300
  Warm up/down5 2:20:00 1.86 3.0
  Long Run1 1:17:45 10.0(7:47) 16.09(4:50)
  Short Run1 40:00 4.97(8:03) 8.0(5:00)
  Walking1 25:00
  Cycling1 20:00
  Total23 26:37:15 90.5 145.64 294519 /21c90%

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Monday Nov 30, 2009 #

Strength hills 1:15:00 [4]
shoes: New Balance

Went to Sams class. Started with a warm up with drills. Then we did Hill reps. Three 1 min hill reps, then three 20 second hill reps, then three 2 min hill reps and to finish two times 30 second hill reps. Then Warm down.

Sunday Nov 29, 2009 #

Orienteering 1:22:00 [4] 9.9 km (8:17 / km) +365m 7:00 / km
shoes: Inov mudclaw

Went to SROC regional event. Did black. Ran well but made a few mistakes. Overall pleased with my run. Pushed hard on the last three kilometres.

Warm up/down 30:00 [1]

Saturday Nov 28, 2009 #

Cycling 20:00 [1]

Friday Nov 27, 2009 #

Walking 25:00 [1]

Went for a short walk in Whinlatter with mum and my brothers.

Thursday Nov 26, 2009 #

Short Run 40:00 [3] 8.0 km (5:00 / km)

Got a lift to Wythop, ran back to town. Was gd. I got into a gd pace and kept it all the way.

Strength (Woble Board) 10:00 [3]

Orienteering 55:04 [3] 3.9 km (14:07 / km)
shoes: Inov mudclaw

Went orienteering at whinlatter. I was awful, losed like 15 mins!!!

Trail/Terrain Running warm up/down 10:00 [1]

Wednesday Nov 25, 2009 #

Note
(rest day)

Had to Look after my brothers today again so didnt get out running. Did 2hrs of revision :) The plan is to go out twice tomos, 75 min run up and around sale fell then Orienteering up at whinlatter which should be gd. SROC regional event on Sunday. Me and my dad are doing the black which should be gd. Gd area and nice distance (Not to far) Am going to concentrate on nice clear attackpoints and thumbing because you can easily lose yourself on the Limestone pavement (Going to do the same at tomos event aswell)

Tuesday Nov 24, 2009 #

Strength 30:00 [1]

Just some cores stability exercises

Monday Nov 23, 2009 #

Trail/Terrain Running 47:00 [4] 7.0 km (6:43 / km) +150m 6:04 / km
shoes: Inov mudclaw

Went for a run with doug. Went through town, over slate fell then through the woods near sch and then back through town. Was gd to get out after looking after my bro all day.

Sunday Nov 22, 2009 #

Trail/Terrain Running 1:24:00 [4] 11.0 km (7:38 / km) +550m 6:07 / km
shoes: Inov-8 X-Talon 212

Went for a run with Graham and Charlotte. We went around sale fell, along the little ridge towards Wythop woods. Then we did a small loop in the woods. Back out along the bottom of the ridge. Then Back into the woods and along to Hoggs Wood. Then Back over the hill to the car. It was very cold, wet and about 90mph winds!! :)
C • Could you not escape Cockermouth??? 1

Saturday Nov 21, 2009 #

Note

Couldnt really get out for a run because town is crazy at the mo with the flooding ect.. I could of really go on the roads but I dont really like roads and they are all busy with all the traffic!! British Schools tomorrow which should be gd. Dont now if I will be going into sch on monday, they are deciding tomos so I think I will go for like a 10km if am off sch. Plus I have had loads of work to do at the mo for jan exams and geog essays every week :) Busy time!!!

Thursday Nov 19, 2009 #

Strength (Core stability) 30:00 [1]

Did some core stability exercises! Sch was closed from 11 today because of bad weather and it is closed tomorrow aswell. So might go for a long run tomorrow!!!
C • Is school definately closed... 1

Wednesday Nov 18, 2009 #

Trail/Terrain Running 1:10:00 [4] 9.55 km (7:20 / km) +300m 6:20 / km
shoes: Inov-8 X-Talon 212

Went running with Graham. Did 10 mins easy, 10 mins hard for 70 minutes. Was a gd session.

Tuesday Nov 17, 2009 #

Strength (Circuits) 1:00:00 [3]
shoes: New Balance

Went to Orient8. Did aload core stability exercises. Then we did a 750/800m run which I did it in 2.36.

Monday Nov 16, 2009 #

Note
(rest day)

Not going to Sams class because I wanted to rest well.

Sunday Nov 15, 2009 #

Orienteering race 2:58:17 [5] *** 20.0 km (8:55 / km) +800m 7:26 / km
spiked:19/21c shoes: Inov-8 X-Talon 212

Ran the Copeland Chase. Did the long course which was epic! Ran well overall. Pleased with my time, only 45ish mins behind Steve Birkinshaw. Was a tough race and the last bit on the ele tarn area was really technical. Really enjoyed the race.

Thursday Nov 12, 2009 #

Orienteering 30:30 [4] 4.0 km (7:38 / km) +165m 6:19 / km
shoes: Inov-8 X-Talon 212

Went orienteering tonight at Fangs Brow. Kept on making little stupid mistakes and to top it off, I punched a wrong control about 50 yards away form the one I should of punched :( Oh well BRING ON THE COPELAND CHASE!

Warm up/down 15:00 [3]

Wednesday Nov 11, 2009 #

Strength 30:00 [4] 4.0 km (7:30 / km)
shoes: Inov-8 X-Talon 212

While my little bro was at football practise, I decided to do a sprint strength. So I warmed up for 10 mins. Then I did 10 times 10 sec sprints with about 20 secs recovery between each one. Then did 10 times 10 metre hill sprints. Then warmed down again. Short session but really enjoyed it :)

Tuesday Nov 10, 2009 #

Strength (Circuits) 1:00:00 [3]

Did a load of circuit training! :) :)

Monday Nov 9, 2009 #

Strength 1:15:00 [4] 9.0 km (8:20 / km)
shoes: Inov-8 X-Talon 212

Went to Sams class. We did laps of the streets near school. I was with Graham, so we went opposite and then tap each other and turn around and back to the start.

Sunday Nov 8, 2009 #

Orienteering race 35:30 [5] 4.9 km (7:15 / km) +150m 6:17 / km
shoes: Inov-8 X-Talon 212

Went to DEE club champs. We started before people from there club. Did the blue. Had a fairly clean run. Practised my contouring, thumbing and bearings.

Warm up/down 25:00 [1]

Saturday Nov 7, 2009 #

Orienteering (Lab 1) 5:27 [4] 1.0 km (5:27 / km)
shoes: Inov-8 X-Talon 212

Orienteering (Lab 2) 5:00 [4] 1.0 km (5:00 / km)
shoes: Inov-8 X-Talon 212

Orienteering (Lab 3) 6:18 [4] 1.2 km (5:15 / km)
shoes: Inov-8 X-Talon 212

Orienteering (Butterfly) 6:00 [3] 1.0 km (6:00 / km)
shoes: Inov-8 X-Talon 212

Orienteering (Firs) 10:00 [3] 1.1 km (9:05 / km)
shoes: Inov-8 X-Talon 212

Orienteering (Hostel) 8:00 [3] 1.0 km (8:00 / km)
shoes: Inov-8 X-Talon 212

Orienteering (Clam Shell) 5:00 [3] 0.8 km (6:15 / km)

Orienteering race (Race after training) 15:00 [4] 2.2 km (6:49 / km)
shoes: Inov-8 X-Talon 212

Orienteering race 45:52 [5] 4.4 km (10:25 / km) +165m 8:47 / km
shoes: Inov-8 X-Talon 212

Northern Night league race at Bickerton Hill. Was ok, made little mistakes. Was gd and enjoyed it :)

Warm up/down 45:00 [1]
shoes: Inov-8 X-Talon 212

Warm up and down all day.

Friday Nov 6, 2009 #

Note
(rest day)

Thursday Nov 5, 2009 #

Orienteering 30:32 [4] 5.6 km (5:27 / km)
shoes: Inov-8 X-Talon 212

Went to the first night event of the season. It was at Mirehouse which is a really fast area. Had a gd run, went wrong on number 13 because I was looking for a path which wasnt there.

Warm up/down 25:00 [2] 3.0 km (8:20 / km)

Warmed up before my run then I got asked to shadow a junior on the novice course.

Wednesday Nov 4, 2009 #

Trail/Terrain Running 1:00:00 [4] 10.0 km (6:00 / km) +300m 5:13 / km
shoes: Inov-8 X-Talon 212

Went for a run with Graham before junior training. Started off with 20 minutes easy running, then 20 minutes steady pace, then 20 minutes threshold. The last 20 minutes was really gd as Graham lead the first 10 minutes and I lead the last 10 minutes, we ran through the terrain which was really gd.

Tuesday Nov 3, 2009 #

Strength 1:00:00 [2]

Went to Orient8. We did circuits for an hour. Just General circuits

Monday Nov 2, 2009 #

Strength intervals 1:15:00 [4] 6.0 km (12:30 / km)

Went to Sams class. We started with a warm up with different circuits. Then we went and did four 4 minute intervals (Getting faster everytime). My knees were stiff at the start but after the warm up, they were ok.

Sunday Nov 1, 2009 #

Long Run race 1:17:45 [5] 10.0 mi (7:47 / mi)
shoes: New Balance

Did the Derwentwater 10 mile race today. Set off with a nice pace but about 2 miles in my knees started to stiffen up. I thought that I would keep a pace and try and ignore the pain. I found the going up the hills alot easier than the flats and the down hills. I kept on going and got 77mins 45 seconds. Didnt feel tired at the end at all. The weather was awful and there floods on the road every half mile. Oh well, hard week next week and am looking forward to to getting back in to training.

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