Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 30 days ending Sep 30, 2010:

activity	#	time	miles		km		+m
Fell Running	3	6:05:00	24.23	(15:04)	39.0	(9:22)	2100
Orienteering	6	3:40:01	18.99	(11:35)	30.56	(7:12)	970
Long Run	2	3:09:54	18.64	(10:11)	30.0	(6:20)	100
Warm up/down	6	2:45:00
S&C	5	1:45:00
Short Run	3	1:25:00	7.46	(11:24)	12.0	(7:05)
Cycling	1	1:10:00	15.53	(4:30)	25.0	(2:48)
Stretching	3	30:00
Total	18	20:29:55	84.85		136.56		3170
[1-5]	18	20:09:55

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Thursday Sep 30, 2010 #

Orienteering 14:43 [4] 2.9 km (5:04 / km)

Park sprint at oldside in Workington. Had an ok race, hesitated loads on number 3. Run was ok.

Warm up/down 30:00 [1]

Warm up and then a warm down with Charlotte.

Tuesday Sep 28, 2010 #

Fell Running 1:15:00 [3] 9.0 km (8:20 / km) +500m 6:31 / km

Went for a run up Lords seat then Barf anfd then around through the woods pack to the car. Was gd and ran well.

Friday Sep 24, 2010 #

Long Run 1:10:00 [4] 10.0 km (7:00 / km)

Thursday Sep 23, 2010 #

S&C 15:00 [3]

Short Run 30:00 [3] 5.0 km (6:00 / km)

Monday Sep 20, 2010 #

Short Run 30:00 [3] 3.0 km (10:00 / km)

Short run before work.

Sunday Sep 19, 2010 #

Orienteering 1:15:23 [4] 7.6 km (9:55 / km) +680m 6:51 / km

Oing at Whinlatter. Got soaked!! The course was a bit boring. Orienteering was fine. Tough going in the heather. Gd training.

Warm up/down 15:00 [1]

Saturday Sep 18, 2010 #

Fell Running 1:15:00 [3] 8.0 km (9:23 / km) +200m 8:20 / km

Went for a jog with Graham. Did a lap around Melbreak. Was gd and had gd crack!!

Thursday Sep 16, 2010 #

Orienteering (Park race) 12:28 [5] 2.6 km (4:48 / km)

Park race at Maryport. Had a gd fast race, control was gd. Hesitated on number 7. Ran really well.

Warm up/down 15:00 [2]

Wednesday Sep 15, 2010 #

Long Run 1:59:54 [3] 20.0 km (6:00 / km) +100m 5:51 / km

Went for a long run. Started at car park in scale woods. Went along the shore of Crummock below Melbreak to Buttermere village, then did a lap of Buttermere and back along the other side of Crummock. Was gd, went at a slow steady pace. Speeded up towards the last 5km.

Tuesday Sep 14, 2010 #

S&C 30:00 [2]

Did the same as last week.

Stretching 10:00 [3]

Monday Sep 13, 2010 #

Short Run (Recovery run) 25:00 [2] 4.0 km (6:15 / km)

Went for a recovery run around town to loosen up from the weekend.

Stretching 10:00 [0]

Sunday Sep 12, 2010 #

Orienteering 1:06:44 [3] 8.3 km (8:02 / km) +90m 7:38 / km

JHIs indiv, terrain was tough with heather and brashings on uneven ground. Ran well through it. Lost time on number 5 and then about 3 minutes on route choice.

Warm up/down 30:00 [3]

Saturday Sep 11, 2010 #

Orienteering 32:08 [3] 4.2 mi (7:39 / mi) +200m 6:40 / mi

JHIs relays, Ali T came back in 8th so had to run hard to keep with the rest of the pack. Didn't really get to know who was on the same course as me so ran my own race. Got away from the pack, the I lost time on number 11 and 12 so two Scottish guys. Got away from one of them but was with the other one until he went to far left of the second last control so got it first and sprinted down the track to the last control. Felt proper sick towards the end and was nearly sick on the finish line.

Warm up/down 45:00 [3]

Friday Sep 10, 2010 #

Orienteering (Park world tour ) 18:35 [5] 2.4 km (7:45 / km)

Park world tour race, really enjoyed the race as I was running against elites which was an experience. Made too many mistakes to be in the top 15.

Warm up/down 30:00 [3]

Tuesday Sep 7, 2010 #

Fell Running 2:20:00 [3] 16.0 km (8:45 / km) +800m 7:00 / km

Went up Helvellen with Alex and Bazil. Came down striding edge which was awesome!! :)

Fell Running 1:15:00 [3] 6.0 km (12:30 / km) +600m 8:20 / km

Went up Skiddaw with Alex and Bazil because neither of them had done it before plus it was another good long run for training.

Monday Sep 6, 2010 #

Cycling 1:10:00 [4] 25.0 km (2:48 / km)

Went for a cycle. Started by going out to Mosser and then over the fell road to Loweswater, back along to Lorton and then past Rogerscales and back to town.

S&C 30:00 [3]

Did some Strength and Conditioning session after cycling.

Plank - 45 secs
Fast weights - 10 per arm
Side Plank - 30 secs on each side
Squats - 10 each leg
Russian twist - 10 on each side
Bridge - 10 per leg
Press ups - 10

Repeated that session twice.

Then did 20 cruches with 30 secs rest (Repeated 5 times)