Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m
Running	16	15:11:30	96.0		154.5		2635
Orienteering	4	2:24:08	11.87	(12:09)	19.1	(7:33)	720
Spinning	2	1:50:00	36.66	(3:00)	59.0	(1:52)
S&C	2	1:30:00
Total	21	20:55:38	144.53		232.6		3355

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Tuesday Dec 31, 2013 #

Running 1:18:00 [4] 15.0 km (5:12 / km) +400m 4:35 / km

Steady run in Whinlatter. Nice up hill section in the middle. Enjoyed the run out.

Sunday Dec 29, 2013 #

Running 25:00 [3] 5.0 km (5:00 / km)

Saturday Dec 28, 2013 #

Running 1:08:00 [3] 10.0 km (6:48 / km) +710m 5:01 / km

Went for a run up Whiteless Pike and Wandope while the family went on a walk. Fairly cold and Windy on the tops but good fun coming down the scree.

Thursday Dec 26, 2013 #

Orienteering 25:30 [3] 4.5 km (5:40 / km) +150m 4:51 / km

Boxing Day event on Powter. Another good event planned by Dave. Foot felt fine, still a little sore but huge improvement on last week. The run felt like an effort after not running for three days.

Running 15:00 [3]

Sunday Dec 22, 2013 #

Running 45:00 [3] 7.2 km (6:15 / km)

7km loop from home. Foot is ok but not 100%. Decided to rest it and see how it is on Boxing day.

Friday Dec 20, 2013 #

Running 45:00 [3] 7.2 km (6:15 / km)

Thursday Dec 19, 2013 #

Orienteering 42:30 [3] 5.0 km (8:30 / km) +100m 7:44 / km

Easy jog around night o.

Wednesday Dec 18, 2013 #

Spinning 1:00:00 [3] 30.0 km (2:00 / km)

Monday Dec 16, 2013 #

Spinning 50:00 [3] 29.0 km (1:43 / km)

Sore foot so spinning tonight.

Sunday Dec 15, 2013 #

Running 1:39:00 [4] 16.5 km (6:00 / km) +500m 5:13 / km

Nice run out in Borrowdale. About 2km from the end I planted my foot hard on to a rock. Definitely bruised, hopefully not anything serious.

Friday Dec 13, 2013 #

Running 40:00 [3] 7.0 km (5:43 / km) +280m 4:46 / km

Steady run around Whinlatter.

Thursday Dec 12, 2013 #

Running warm up/down 30:00 [3] 4.1 km (7:19 / km)

Orienteering 39:35 [4] 4.8 km (8:15 / km) +200m 6:49 / km

Night O at High and Low Hows wood in borrowdale. Amazing orienteering area, really enjoyed it. 21 controls in 3.6km so lots of change of direction. Fairly clean but still made a few mistakes. Will be tough to beat that event this series.

Wednesday Dec 11, 2013 #

Note
(rest day)

Switch of rest day

Tuesday Dec 10, 2013 #

Running 1:16:00 [3] 11.0 km (6:55 / km) +370m 5:55 / km

Steady run in Whinlatter with the middle 4km using a map in the nice part of the forest on an old course trying to get some terrain running in.

Monday Dec 9, 2013 #

Running 54:00 [3] 9.5 km (5:41 / km)

Loop round town before session, warm up with everyone, drills and then warm down afterwards.

Running 27:00 [4] 5.6 km (4:49 / km)

Sams intervals. Progression style set of 8 getting short but faster. Good session and felt consistent throughout.

Saturday Dec 7, 2013 #

Running 27:30 [5] 6.7 km (4:06 / km) +25m 4:02 / km

Cumbria Cross country league race at Keswick. Felt ok and soon got into a steady pace. Proper cross country today with a mix of flat/hills with mud. Enjoyed the race.

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

Thursday Dec 5, 2013 #

Orienteering 36:33 [4] 4.8 km (7:37 / km) +270m 5:57 / km

Night O at Holmewood. Mostly clean and felt strong but didn't feel like I was pushing that hard until control 8 when I upped the pace.

Running warm up/down 34:00 [3] 5.0 km (6:48 / km)

Running 30:00 [4] 6.0 km (5:00 / km)

Same session as last week and then a warm down.

Sunday Dec 1, 2013 #

S&C 40:00 [3]

The usual.

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