Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 31 days ending Jan 31, 2009:

activity	#	time	miles		km		+m
Orienteering	11	13:24:08	46.98		75.6		1400	29 /	33c	87%
Strength	7	5:44:56	14.46		23.27
Football	3	2:50:00
Fell Running	2	1:55:00	9.32	(12:20)	15.0	(7:40)
Warm up/down	4	1:15:00	1.86		3.0
Long Run	1	50:00	6.21	(8:03)	10.0	(5:00)
Swimming	1	40:00
Short Run	1	35:00	2.8	(12:31)	4.5	(7:47)	150
Core stability	1	30:00
Total	24	27:44:04	81.63		131.38		1550	29 /	33c	87%

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Saturday Jan 31, 2009 #

Orienteering 1:45:00 [3] 10.0 km (10:30 / km)
shoes: Addidas swoops

Went to NWJS training weekend!!! We trained at Haverigg dunes and it was really gd!! Got to practise bearings and when I was practise, I was looking at my feet and map so I didnt start using features to see how gd my bearings where gd or not. I spiked a couple and the others I was just to the left or the right of the control!!!!!

Warm up/down 10:00 [2]

Did a warm down with Tom, Roger and Elliot!!!!!!

Friday Jan 30, 2009 #

Note
(rest day)

Not doing anythind today because it is an easy week!!! Really looking forward to weekend!!

Thursday Jan 29, 2009 #

Orienteering 40 [3] 4.0 km (10 / km)
shoes: Addidas swoops

Went to night race at seat how!! Made mistakes on one, two and eight. When I was coming into number 12, I went over on my ankle and I retired because I didnt want to injury myself for the weekend. Should be ok tomos!!!!

Wednesday Jan 28, 2009 #

Warm up/down 30:00 [4] 3.0 km (10:00 / km)

Warm up/down by running to school and back!!!!!!!!!!!!

Strength (Speed Work) 9:56 [3] 2.4 km (4:08 / km)
shoes: Addidas swoops

Did a route up on the school fields that I will do once a month to see if I get faster!!! Was good!!!!!!!!!!!!!

Tuesday Jan 27, 2009 #

Strength 45:00 [3]

Went to orient8 and did some core stability!!!!

Monday Jan 26, 2009 #

Football 30:00 [4]

Played football at school at lunch and we got through to the next round in the cup!!!!!!!! 3-1!!!!!!!!!!!!!!!!

Strength intervals (Hill reps) 1:15:00 [5] 8.0 mi (9:22 / mi)
shoes: New Balance

Went to Sams class with graham GO GRAHAM!!!!!!! We did hill reps and it was intense!!!!!

20 mins warm up

90% effort - long rep
90% effort - long rep
30 % effort - short rep because we raced yesterday
90% effort - long rep
90% effort - long rep
30 % effort - short rep because we raced yesterday
90% effort - long rep
100% effort - short rep
100% effort - short rep

15 mins warm down

Sunday Jan 25, 2009 #

Orienteering 1:56:00 [5] 12.0 km (9:40 / km) +670m 7:33 / km
shoes: Addidas swoops

Did the warrior o trail today near coniston. Was really good!!!!!! Was running realy well and felt really well after last weeks training. Graham was 8 secs faster and jonny was 4 mins. Was able to keep up with jonny which I was pleases with. Just lost concentration at the end and lost about 4 mins. Cant wait for next week!!!!!!!!!!!

C • Saunders 2010 :P 1

Warm up/down 20:00 [2]

Saturday Jan 24, 2009 #

Football 1:00:00 [4]

Played football up at school. Was gd. Ready for tomos!!!! Bring it on!!!!!!!!!!

Friday Jan 23, 2009 #

Swimming 40:00 [4]

Went Swimming for the first time in years. Was good but I was Knackered!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Thursday Jan 22, 2009 #

Orienteering 42:00 [4] 5.0 km (8:24 / km)
shoes: Addidas swoops

Went night race at kinniside moor. Was gd because I was on my own for most of it and you always end up with a group goin round together and you dont get the practise

Wednesday Jan 21, 2009 #

Long Run 50:00 [4] 10.0 km (5:00 / km)
shoes: New Balance

Went for long run for PE on my own. Was boring but I am plz I went out!!!!!!!! Probably go with someone next time hopefully!!!!!

C • Where did you go? I'd have ... 3

Tuesday Jan 20, 2009 #

Core stability 30:00 [3]

Did the normal routine with sit ups etc....................

C • Not Happy!! 3

Monday Jan 19, 2009 #

Strength intervals 1:15:00 [5] 8.0 km (9:23 / km)
shoes: New Balance

Went to Sams class with Graham tonite. We did intervals.

20 mins Warm up

1 - 90% for 7 minutes
2 - 70% for 7 minutes
3 - 90% for 7 minutes
5 - 70% for 7 minutes
6 - 90% for 7 minutes
7 - 90% for 4 minutes (Shorter one to finish)

20 minutes warm down

Was really gd but really tired!!!!!!!!!!!!!!!!

Sunday Jan 18, 2009 #

Warm up/down 15:00 [2]

Orienteering race 1:16:00 [5] 8.8 km (8:38 / km) +300m 7:23 / km
shoes: Olway inivators

Went to Colour coded event today at Beacon Fell. Ran the brown and was good. Lost about 5 minutes overall with stupid mistakes. I need to use my compass more!!!! Jonny was there and he beat me by 30 secs!!!! Gd tho because it was gd to race against him!!!! Well done Jonny!!!!

I came 5th!! Yer!!!!!!!!!! I beat Chris BB!!!!!!!!

C • =D 4

Saturday Jan 17, 2009 #

Short Run 35:00 [4] 4.5 km (7:47 / km) +150m 6:40 / km
shoes: Addidas swoops

Went for a run with dad from school up to slate fell and did some hill reps and then back to school. Was good to get out!!

Football 1:20:00 [5]

Played football with mates at school. Played knock outs and was really fast play!!!!!!

Thursday Jan 15, 2009 #

Orienteering 36:21 [4] 4.6 km (7:54 / km)
shoes: Olway inivators

Went to night race at Mawbury Dunes. Was really good and I beat Graham!!!!!!!!!! hahaha Quentin was there which was gd but he beat me but I will have him some day!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Wednesday Jan 14, 2009 #

Strength 30:00 [4]

Did core stability for half an hour!! Did sit ups and pull ups on the door frame (That was so hard but fun!!!!!!!!!!!!!!) Then did plank and chair. Then finished of with streatching. Feeling better which is gd and ready for thursday (Watch out Graham!!!!!!!!!!!!!!!!!)

C • Haha 1

C • Haha!! 1

Tuesday Jan 13, 2009 #

Orienteering 1:30:00 [1]

Went to school and did a load of orienteering exercises with graham and club!!!!!! Was gd and graham is the funniest person I know!!!!!!!!!!

Monday Jan 12, 2009 #

Note
(sick)

Been ill for the past four days!!!!!!!!!!!!!

C • Get betterr! 1

Friday Jan 9, 2009 #

Note
(rest day)

Rest day. Resting for the weekend!!!!!!!! (The x country and club chase)

Thursday Jan 8, 2009 #

Orienteering 45:07 [4] *** 4.2 km (10:45 / km) +200m 8:41 / km
spiked:10/13c shoes: Addidas swoops

Went to night race to Sale fell and did rubbish!!!!!!!!!!!!!!!! I lost 10 minutes overall.

Number 4 - was to far left of control
Number 6 - Went to the top of the hill snd went stright off it hitting the big crags and then I went down the hill and went to far left.

C • I did rubbish too. Was way ... 5

Wednesday Jan 7, 2009 #

Note
(rest day)

Tuesday Jan 6, 2009 #

Strength 45:00 [4]
shoes: New Balance

Did circuits up at school with WCOC. Was good and Graham was really funny!!!!!!!!!!!!!!!

C • Saunders 1

Monday Jan 5, 2009 #

Strength intervals 1:05:00 [3]
shoes: New Balance

Did intervals with Sam class. Graham was there so I can go against him. We did it on fairfield school field because the roads where frozen. Was tired from weekend but glad I went.

Sunday Jan 4, 2009 #

Orienteering 2:00:00 [4] 12.0 km (10:00 / km)
shoes: Olway inivators

NWJS trainning:
Long exercise with fine orienrteering and compass work (Open moor)
Short compass and control pick exercise (Open moor)
Short compass exercise in wood
Short fine orienteering exercise (Open moor)
Clock relay to finish in the wood and open moor

Was really gd but the moor was hard to run on because of ruff ground and I got a huge blister!!!!!!!!!!!

C • eww 2

C • 1

Saturday Jan 3, 2009 #

Orienteering 2:00:00 [4] 10.0 km (12:00 / km)
shoes: Olway inivators

NWJS training:
Fine orienteering exercise
Compass work exercise
Control pick exercise
Fox and hounds race with Chris BB, Tom beasant and Dave Shroah.

Was really gd trainning in a good area!!!!!!!!!!!!!!!!!!!

Friday Jan 2, 2009 #

Fell Running 1:20:00 [4] 9.0 km (8:53 / km)
shoes: Inov mudclaw

Went for a run round Melbreak with douglas today. Was good and my knees felt better today!!!!!!!!!!!!!!!!!!!!!

Thursday Jan 1, 2009 #

Fell Running 35:00 [3] 6.0 km (5:50 / km)
shoes: Addidas swoops

Ran to the new years event today, felt good when I got there!!!!

Orienteering race 53:00 [4] *** 5.0 km (10:36 / km) +230m 8:37 / km
spiked:19/20c shoes: Olway inivators

Did the new years event, first seven were good because they were on paths but my knees started hurting so I decided to jog round the course (60% speed) Spiked every control except number nine!!!! Glad I did it, back into trainning again after xmas. Looking forward to this year being a M18!!!!!!!!!!!!!!!!!!

C • M18 4

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