Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Running	18	18:37:52	110.86		178.42		3501
Orienteering	6	5:01:15	27.78	(10:51)	44.7	(6:44)	770
S&C	3	2:35:00
Total	22	26:14:07	138.64		223.12		4271

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Saturday Jan 25, 2014 #

Running warm up/down 25:00 [3] 3.5 km (7:09 / km)

Running 40:00 [5] 7.0 km (5:43 / km) +450m 4:19 / km

Blakes Heaven fell race. It was far from Heaven! Horrific can be the only way to describe it.

Set off well and worked my way through the pack for the first 500m into 5th. Then settled into 3rd, got on to the track and closed the gap and into 1st just in front of Martin MB and some Ellenborough guy. Was in the lead for all of 500m when they went past. Kept in touch until half way up Sharp Knott when I lost a little time. Was 5th at the top of Blake when the weather hit. By far the worst I've been out in the fells in. Descended slowly because didn't want to get blown over and get injured before going skiing. Dropped down to 9/10th. Then hell came, rain felt like needles and I couldn't breath with the wind, felt hypothermic to top it all off. Struggled on slowly, dropped down to the col before Owsen fell and decided to run down to the finish, dropped 50m and the weather just stopped so I climbed back up to finish the race.

Surprised they didn't turn everyone around at Blake fell. Really felt like I could of pushed for top 6 if the weather was good. Surprised myself with how well I was doing until the weather came in. Training is slowly paying off. Looking forward to Carnethy now.

Thursday Jan 23, 2014 #

Orienteering 31:33 [4] 5.7 km (5:32 / km) +100m 5:05 / km

Night O on Swath fell. Nice and fast, ran without a compass because I forgot it so decided to practise map contact. Went pretty well but can see where a compass would of helped alot.

Running 15:00 [1]

Wednesday Jan 22, 2014 #

Running 1:22:00 [4] 15.9 km (5:09 / km) +350m 4:39 / km

Run in Whinlatter with Toby. Pretty steady all the way round feeling good considering the last two early starts for work and 10 hours days.

Tuesday Jan 21, 2014 #

S&C 45:00 [3]

Monday Jan 20, 2014 #

Running 1:07:00 [4] 11.0 km (6:05 / km)

Sams class. Hill reps in Papcastle. Felt strong throughout and consistent.

Sunday Jan 19, 2014 #

Orienteering 1:15:00 [3] 9.6 km (7:49 / km)

Helped Q with hanging controls at Talent squad. Ran some of the exercises as well. Map contact was the aim. Felt like my orienteering was good and reading the ground well.

Saturday Jan 18, 2014 #

Running 2:40:00 [4] 23.5 km (6:49 / km) +1241m 5:23 / km

Good long run from Troutbeck. Wansfell, Ravens Edge, Stony Cove Pike, Thornthwaite Crag, Froswick, Ill Bell, Yoke, Sallows and Sour Howes. Felt strong all the way.

Thursday Jan 16, 2014 #

Orienteering 37:34 [4] 6.0 km (6:16 / km) +150m 5:34 / km

Night O at Thief Gill. Really muddy everywhere. Not to bad but lost 2 mins+ because I didn't check my codes. Apart from that I felt strong running but got pissed off with slipping all over the place.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)

Wednesday Jan 15, 2014 #

S&C (Climbing ) 1:00:00 [3]

Tuesday Jan 14, 2014 #

Running warm up/down 26:00 [3] 5.1 km (5:06 / km)

Running 46:00 [3] 7.6 km (6:03 / km)

6*1km/3 min recovery with Toby on the old Brigham road. Undulating road so made it a little more interesting than just a flat road.

1 - 3:26
2 - 3:28
3 - 3:29
4 - 3:29
5 - 3:30
6 - 3:31

Pleased with the session concentrating on keeping form and practising down/up hill running as well.

Monday Jan 13, 2014 #

Running 1:14:00 [4] 10.2 km (7:15 / km)

Sams class. Same as last week.

Sunday Jan 12, 2014 #

11 AM

Orienteering 48:00 [5] 8.4 km (5:43 / km) +170m 5:11 / km

Club Chase at Hawes End. Set off last of Brown runners, ~90secs behind Steve. Technically pretty good and felt ok but didn't have anyone to use/aim for because they were all off way before me. Steve ran strongly to win overall, ended up 2'1/2 mins down on him. Fairly pleased with that but would of been nice to see him to aim for.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

1 PM

Running 14:27 [5] 2.5 km (5:47 / km) +200m 4:08 / km

YHA King of the Castle race. Up hill time trial from the hostel bar to the top of Castle Crag. After this morning, didn't really know what my legs would do be like on the hill. Set off strongly along the river, hit the hill and felt ok. Got onto the first steep bit and got into a nice pace. Pushed from the bottom of the mine with good support from everyone coming down. Pleased with the time considering this morning and no warm up.

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)

Easy jog back down.

Saturday Jan 11, 2014 #

Running 2:05:00 [3] 15.0 km (8:20 / km) +300m 7:35 / km

Beer Trail with Dad. Nice and easy run with good weather

Thursday Jan 9, 2014 #

Running 10:00 [3] 1.2 km (8:20 / km) +100m 5:53 / km

Jog up to the top from the visitor centre

Orienteering 43:25 [4] 6.0 km (7:14 / km) +150m 6:26 / km

Orienteering on Seat How. Tough and technical orienteering made harder by the weather and the night. Really enjoyed the course. 4.3km straight line.

Orienteering 20:00 [2] 2.0 km (10:00 / km)

Collected a few controls in for David afterwards.

Wednesday Jan 8, 2014 #

Running warm up/down 31:00 [3] 5.6 km (5:32 / km)

Running hills 25:00 [4] 5.1 km (4:54 / km) +200m 4:06 / km

90 second hills/ 1min active recovery. Good session

Tuesday Jan 7, 2014 #

S&C (Rock climbing) 50:00 [3]

Climbing with dad at Keswick wall. First time there, good fun but hard work. Did some top rope stuff and then some bouldering.

Monday Jan 6, 2014 #

Running warm up/down 40:00 [3] 5.0 km (8:00 / km)

Running 37:00 [4] 7.1 km (5:13 / km)

Intervals with everyone. Mainly threshold reps with a few full efforts.

Sunday Jan 5, 2014 #

Running 1:36:30 [4] 18.5 km (5:13 / km) +500m 4:36 / km

Got dropped near Thornthwaite. Steady up to Lords Seat, then the wind and the rain hit so quickly dropped down behind Ling fell, down to the road and steady back towards town. Nice run out but cold.

Saturday Jan 4, 2014 #

Running 41:25 [5] 9.3 km (4:27 / km) +160m 4:06 / km

Cumbria Cross country Champs. Felt ok all the way round but didn't have any kick today. Plenty of mud to get stuck into so was a fun race.

C • 9.3km 8

Running warm up/down 45:00 [3] 6.0 km (7:30 / km)

Thursday Jan 2, 2014 #

Running 26:00 [3] 5.6 km (4:39 / km)

Ran to Setmurphy for the night o

Orienteering 45:43 [4] 7.0 km (6:32 / km) +200m 5:43 / km

Night o score at Setmurphy. Set off at nice steady pace thinking I would easily get them all in the time and just wanted to have good run out. Didn't see all the controls on the map so when I realised, pushed the pace up. Torch ran out just before the last control so stumbled about in the forest and ended up 43 seconds over time. Felt strong and enjoyed running in terrain.

Wednesday Jan 1, 2014 #

Running 26:30 [3] 5.0 km (5:18 / km)

Easy run around town sweating alcohol.

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