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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  Strength8 8:00:00 24.85 40.0
  Orienteering6 5:06:52 23.14(13:16) 37.23(8:15) 410
  Long Run2 4:15:00 21.75(11:44) 35.0(7:17) 600
  Fell Running3 1:34:44 8.89(10:40) 14.3(6:37) 750
  Short Run3 1:28:55 4.97 8.0
  Core stability2 1:05:00
  Gym1 1:00:00 6.21(9:39) 10.0(6:00)
  Cycling1 45:00 9.94(4:32) 16.0(2:49)
  Warm up/down3 40:00
  Total24 23:55:31 99.75 160.53 1760

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Tuesday Mar 31, 2009 #

Short Run 37:00 [3] 5.0 km (7:24 / km)
shoes: Addidas swoops

Went to the coast near Maryport and ran up the beach with dad. Was really gd to get out!!!!!!!

Sunday Mar 29, 2009 #

Long Run 2:15:00 [3] 15.0 km (9:00 / km)
shoes: Addidas swoops

Went for a run with Tom and Alex in the Howgills!!!!!!!!!!

Saturday Mar 28, 2009 #

Long Run 2:00:00 [3] 20.0 km (6:00 / km) +600m 5:13 / km
shoes: Addidas swoops

Went for a run to nine standards with Tom then meet Alex at the top, then ran back down with him.

Thursday Mar 26, 2009 #

Fell Running 37:44 [4] 4.0 km (9:26 / km)
shoes: Inov mudclaw

Went to a fell race tonite. It went up to Grike then crag fell!!!!!!!!!!! Was really tough but I enjoyed it!!!

Warm up/down 15:00 [3]

Wednesday Mar 25, 2009 #

Gym 1:00:00 [3] 10.0 km (6:00 / km)
shoes: New Balance

Went to the gym for PE and went round the machines a couple of times!!!!! It is really boring!!!!!!!!

Tuesday Mar 24, 2009 #

Core stability 30:00 [4]

Core Stability:

20 sit ups
1 min plank
10 press ups
1 min chair

This three times.

Then 15 mins of weight training!!!!!!!!!!!!!! I am rubbish!!!!!

Monday Mar 23, 2009 #

Strength intervals 1:20:00 [5] 8.0 km (10:00 / km)
shoes: New Balance

Went running class and did some long intervals. 4 mins long at 100% effort!!!! Properly tired!!!!!!
C • intensity 2

Strength (Woble Board) 10:00 [3]

Sunday Mar 22, 2009 #

Strength (Fitness Day) 2:00:00 [4] 10.0 km (12:00 / km)
shoes: New Balance

Went to NWJS fitness day. We did sit and reach, standing long jump, press ups in one minute, sprint thing which I dont know the name of, bleep test, timed run (1.4km).

Sit and reach I beat my best by 3cm!!!
Standing jump which is hard for short people, I beat my best by 12cm!!!
Sit ups, I was 2 down from last time!!!
Sprint thing, I was 0.4 of a sec off my best!!!
Bleep test, I did rubbish because I wasnt feeling great just after my cold last week!! O well!!!
Timed run, beasted the timed run by getting 4.58, 14 secs faster than last time!! Same as Mike B and 8 secs down on Roger!!!!!!!

C • hey the sprint thing's call... 2

Thursday Mar 19, 2009 #

Fell Running race 28:00 [5] 6.0 km (4:40 / km) +300m 3:44 / km

Did a fell race next to school up watch hill and I came 5th!!! woop woop!!!!!!!!!! I set off with a fast pace which I kept up all the way. I was pleased with my time!!

Wednesday Mar 18, 2009 #

Cycling 25:00 [3] 8.0 km (3:08 / km)
shoes: Addidas swoops

Cycled to Ling fell.

Orienteering 23:00 [4] 3.5 mi (6:34 / mi)
shoes: Addidas swoops

Did a Orienteering exercise on ling fell and it was really gd. Tough running throught the heather and going up hill but really gd.

Cycling 20:00 [3] 8.0 km (2:30 / km)
shoes: Addidas swoops

Cycled back from ling fell. Very tired!!!

Tuesday Mar 17, 2009 #

Strength (Woble Board) 5:00 [1]

On woble board for 5mins before school!!!

Core stability 35:00 [2]

Did the normal routine but I am still rubbish at press ups!!!!!

Monday Mar 16, 2009 #

Strength (Woble Board) 15:00 [1]

Strength intervals 1:15:00 [4] 8.0 km (9:23 / km)
shoes: New Balance

Went to Sams class today and it was really gd. Felt really well!!! We did the same as last week.
C • =D 2

Sunday Mar 15, 2009 #

Orienteering race 33:10 [4] 4.1 km (8:05 / km) +75m 7:25 / km

Went to the CSC qualifier and I did rubbish!! Was 2 minutes ahead of the winner at control 6 but then I made a mistake on number 7 and then 9 because I was really gutted about the mistake I had just done. O well, just got to look forward to next event and concentrate on training well and not becoming ill or injured!!! Made myself a 'O' exercise on Ling fell for Wednesday so I am going to bike out there (7km) and then run the exercise (5km) at race pace and concentrate well and then bike back!!!!! Should be fun!!!!!!!!!!!!!!!

Saturday Mar 14, 2009 #

Short Run 40:00 [3]
shoes: Addidas swoops

Went for a run with Douglas along the river and back through the fields!! Half way through the fields he ran flat out for the rest of the way and I was like I cant be bothered but then I decided to try and catch him up and I did!!! He is going to be knackered for tomos!!!

Friday Mar 13, 2009 #

Strength (Woble Board) 15:00 [1]

Thursday Mar 12, 2009 #

Fell Running race (Leaps Beck) 29:00 [5] 4.3 km (6:45 / km) +450m 4:26 / km
shoes: Addidas swoops

Did a fell race and came 8th out of like 30 to 40 people. The time is a bit of a guess. Was really pleased with my race, I was the first junior back!!
C • Sweet 2

Warm up/down 15:00 [3]

Wednesday Mar 11, 2009 #

Note

Feeling so much better today!!!!! Fell race tomos probably!!!!!!!!!!!!!

Tuesday Mar 10, 2009 #

Strength (Woble Board) 10:00 [2]

Note

On antibiotics for my sore throat!!!! I dont feel tired, its just sore!!!

Monday Mar 9, 2009 #

Strength hills 1:15:00 [4] 8.0 km (9:23 / km)
shoes: New Balance

Sunday Mar 8, 2009 #

Orienteering race 1:16:52 [4] 10.1 km (7:37 / km) +240m 6:48 / km

Went to Cannock chase colour coded event and I did brown!!! I had a crap start losing 5 mins on number one, but then I forgot about that quickly which was gd because it ment that I had a gd run after that. I think I am learning to block out bad parts of my run and carry on strongly!!!!!!!

Warm up/down 10:00 [1]

Saturday Mar 7, 2009 #

Orienteering 2:00:00 [3] 9.0 km (13:20 / km)

NWJS training at Cannock. We started off with some hill rep orienteering wear we had 3 controls going down hill then we had to run back up to the top of the hill. Then we did some route choice exercises and some control pick exercises!!!! Later we did this race wear there was 8 controls and a centre one which we visited three times, everyone had a different course. The girls set off first and then about 5mins later the boys set off. I won!!!!!!

Was really gd trainning!!!!!
C • =) 1

Thursday Mar 5, 2009 #

Orienteering race 30:00 [4] 4.2 km (7:09 / km)

Went night orienteering tonight and I won!!!! Had a really gd run!!

Wednesday Mar 4, 2009 #

Short Run tempo 11:55 [5] 3.0 km (3:58 / km)
shoes: Addidas swoops

Went and did 3km run to see what time I could get. I got 11.55 but 1.7km of it was on slipy muddy paths going through fields. I fell over on my arm and it really hurt!!!!! Pleased with my run tho and it snowed!!!!
C • Time trial 1

Monday Mar 2, 2009 #

Strength tempo 1:15:00 [4] 6.0 km (12:30 / km)
shoes: New Balance

Went to sams class on my own because Graham and my dad didnt go!! We did a speed work session uses flats and hills to change speed. Was really gd but it was typical cumbria weather and it poured down!! Reminded me of OSLO in the summer!!!

Sunday Mar 1, 2009 #

Orienteering 23:50 [4] 4.2 km (5:40 / km) +95m 5:06 / km

Went to BOC relays and did M18 with puffy G and Charlotte!!!!!!!!!!!!! Graham came back 4th, then Charlotte came back 3rd and then I went out and came back 2nd!!!!! Woop Woop!!! We beat MDOC BOYS ???
I spiked every control and kept a fast pace all the way round so I am really pleased with today!!

BRING ON THE JK RELAYS!!!!!!!!!!!!!!!!!

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