Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Running	7	11:04:09	42.56		68.5		1250
Orienteering	6	8:29:57	36.03	(14:09)	57.98	(8:48)	300
Stretching	4	1:50:00
Strength	2	1:30:00
Cycling	2	1:10:00	5.59		9.0
Warm up/down	2	1:00:00	6.21	(9:39)	10.0	(6:00)
Walking	1	55:00	2.49	(22:08)	4.0	(13:45)	450
Cross Country	1	41:41	6.21	(6:42)	10.0	(4:10)
Total	18	26:40:47	99.1		159.48		2000

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Thursday Dec 29, 2011 #

Orienteering 20:50 [5] 4.55 mi (4:35 / mi)

Street race around Cockermouth. Ran well, made 1 mins mistake by going down the wrong alleyway. Good race and all funds went to NW Norway 2012 trip.

Monday Dec 26, 2011 #

Orienteering 1:15:00 [5] 10.0 km (7:30 / km)

Boxing day event at Setmurphy. Was a score event with eight controls named number one, two controls named number two and eight controls named number three. You had to first visit a control which was a number two, then either go one, two, three or three, two, one. Then work your way through all the controls then go back to a number two at the end and then finish. Was a good event but was far to long for boxing day event. Knackered!

Friday Dec 23, 2011 #

Stretching 30:00 [3]

Thursday Dec 22, 2011 #

Orienteering 2:15:00 [3] 12.0 km (11:15 / km)

Putting out controls for mine and my dads event and then collecting them in.

C • Thank you for the event. I ... 3

Orienteering 48:00 [3] 4.7 km (10:13 / km) +300m 7:45 / km

Ran the long course. Really nice orienteering. Rough running over the slippy ground. Lost about 2 mins on control 23. Over shot the control and slowly walked through some rough brambles. Good orienteering.

Tuesday Dec 20, 2011 #

Running 4:30:00 [3] 21.0 km (12:51 / km) +1000m 10:23 / km

Beer Trail with my dad. Started in Buttermere. Went up towards Grasmere to the first control. Then contoured around Grasmere into a beck for the second control. Then headed down towards Crummock, around the north end of Crummock and then around Melbreak to Mosedale holly tree for the third control. Then straight over Hen comb to a sheepfold for a the forth control. Then around hen comb towards Scale force but cut up towards Red pike. Up the river and then up the main path to the top of Red Pike. Off Red Pike in the snow which was exciting and up on to Dodd for final control. Then down the main path towards buttermere. Then into finish on the lower slopes of Red Pike to collect our beer. Really good day, took it really easy but had to speed up towards the end because it was getting dark.

Monday Dec 19, 2011 #

Strength 1:00:00 [4]

Went to the sports centre for a strength session. Did the usual wednesday night harriers exercies.

Thursday Dec 15, 2011 #

Strength 30:00 [1]

Wednesday Dec 14, 2011 #

Running 1:16:00 [4] 11.6 km (6:33 / km)

Wednesday run with MDOC from Toms house. Was gd, felt tired for the first 3km but got going after that. Good run and nice food afterwards.

Tuesday Dec 13, 2011 #

Note
(rest day)

Rest day today after the last three days. Had a nice 11 hour sleep last night.

Monday Dec 12, 2011 #

Orienteering 1:10:00 [3] 4.0 km (17:30 / km)

Orienteering on Muncaster fell.

Running 20:00 [3] 3.0 km (6:40 / km)

Run down off the fell to Ravenglass station.

Sunday Dec 11, 2011 #

Walking 55:00 [2] 4.0 km (13:45 / km) +450m 8:48 / km

Walk from Boot to the top of the downhill course on the stony tarn map.

Orienteering 27:27 [3] 3.3 km (8:19 / km)

Downhill course on Stony Tarn course. Really enjoyed the course.

Orienteering 33:48 [3] 3.2 km (10:34 / km)

Contouring exercises. Good tough exercises with some different routechoices.

Running 50:00 [3] 7.7 km (6:30 / km)

Run from the area to the bridge. Got to the bridge, took abit of time but jumped in. Very cold but very refreshing.

Running 1:38:00 [3] 10.6 km (9:15 / km)

Run to the top of Muncaster and then back down to the B&B.

Saturday Dec 10, 2011 #

Running 1:05:00 [3] 6.27 km (10:22 / km) +250m 8:39 / km

Run over Muncaster fell to Forest How from Ravenglass station.

Running 11:00 [3] 1.23 km (8:57 / km)

Run to the Blea Tarn map.

Orienteering 33:27 [3] 3.7 mi (9:02 / mi)

Long legs with Tom

Orienteering 30:25 [3] 3.6 km (8:27 / km)

Butterfly exercise. Tough exercise because it was all in marsh and tussocks.

Orienteering 36:00 [3] 3.9 km (9:14 / km)

Control pick exercise. Lots of short legs back across the area. Really nice running.

Running 14:09 [3] 2.0 km (7:05 / km)

Run back to the B&B.

Thursday Dec 8, 2011 #

Stretching 20:00 [1]

Wednesday Dec 7, 2011 #

Warm up/down 30:00 [3] 5.0 km (6:00 / km)

Run from the station and back.

Running tempo 20:00 [5] 5.1 km (3:55 / km)

20 minute threshold run around the track with Tom.

Tuesday Dec 6, 2011 #

Running 40:00 [3]

Easy run around deansgate.

Monday Dec 5, 2011 #

Note

Easy week this week because going to Eskdale on Saturday with tom to do some training up there so want to be fresh for that.

Sunday Dec 4, 2011 #

Stretching 30:00 [2]

Knackered today so did some stretching and roller mat exercises. Legs feeling sore and the roller exercises hurt alot.

Saturday Dec 3, 2011 #

Cross Country 41:41 [5] 10.0 km (4:10 / km)

Manchester XC league race at Wythenshawe park. 10km race which was really flat. Too flat for me, would of liked to see some hills in there. The only bit which was interesting was when we had to cross a stream with about 2 feet of mud at the bottom. On the first lap I took about 10 places because loads of people were slipping in because they only had xc spikes on but I had my fell shoes on so I was ok. Didnt pace well on the first lap but then got into a nice comfortable pace for the last two. Felt very slow throughout the race but thats just because of the weeks training in my legs. Think I will have an easier week before the next race in January. Still enjoyed the race because it was good practise for being in a race situation. I also think I can go much quicker over 10km. Bring on the next one!

Cycling 40:00 [2] 9.0 km (4:27 / km)

Cycling from the nearest train station to the race and back. Nice and easier.

Warm up/down 30:00 [2] 5.0 km (6:00 / km)

Ran around the course lap. Then some drills.

Thursday Dec 1, 2011 #

Cycling 30:00 [3]

Cycle to train station and back. Also cycled from stockport station and the track and back aswell.

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