Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 7 days ending Mar 10, 2013:

activity

time

miles

Orienteering

3:12:30

15.22

(12:39)

24.5

(7:51)

720

Running

2:52:30

16.71

(10:19)

26.9

(6:25)

Cycling

2:26:00

19.88

(7:21)

32.0

(4:34)

Total

8:31:00

51.82

(9:52)

83.4

(6:08)

720

2:29

0:00

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Sunday Mar 10, 2013 #

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)

10 AM

Orienteering 45:00 [3] 5.7 km (7:54 / km) +270m 6:23 / km

Relay practise on Bigland.

Mass start for the two loops across the slopes didn't go well at all. Frustrated.

Set off first for the first train and went slightly better but still made stupid errors with Tom, Adam and Will going past me.

Set off last on the second train. Spiked every control and had really good routechoices on all the controls. Caught Adam (20 secs) by number two, then Tom (40 secs) by number four and then caught Will (1 min) right at the last control after he made a mistake, pushed hard from the last control to the finish to get back first. Really pleased and positive about my orienteering afterwards. Cheers Tom for getting me focussed after the first train.

1 PM

Orienteering 40:00 [4] 6.0 km (6:40 / km)

Relay training on Simpson Ground. Ran with Dave. One of the pair ran roughly 1.5km loop while the other ran round the path to the finish and then they handed over the map and the second man ran the next loop. Ran round the course twice so both did the same amount. Felt like I ran well all the way and most of the orienteering went well.

Saturday Mar 9, 2013 #

Running warm up/down 42:00 [2] 5.0 km (8:24 / km)

WU before the morning training and before the middle race.

10 AM

Orienteering 59:30 [4] 7.5 km (7:56 / km) +200m 7:00 / km

Ran the line to warm up, aiming to keep close contact with the map ticking off all the features.

Then ran the control pick exercise, aiming to get a accurate direction into and out of each control with accurate compass.

Then did three loops of in the deep end practising starting.

1 PM

Orienteering 48:00 [3] 5.3 km (9:03 / km) +250m 7:20 / km

Middle race practise. Really tough course on a really technical area. Orienteered really well in the technical parts and then it fell apart in the less technical part right at the end. Need to keep focussed all the way to the end.

Thursday Mar 7, 2013 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Running 22:00 [4] 5.0 km (4:24 / km)

Pyramid session: 1,2,3,4,3,2,1

1 min: 0.29km (3:27min/km)
2 min: 0.57km (3:31min/km)
3 min: 0.83km (3:39min/km)
4 min: 1.05km (3:49 min/km)
3 min: 0.80km (3:40 min/km)
2 min: 0.57km (3:31 min/km)
1 min: 0.30km (3:22 min/km)

Good session. Min/km changed abit throughout the session because the terrain was changing with really muddy sections and dry flat section. The nearest to terrain as you can get in Manchester.

Cycling 23:00 [3] 4.5 km (5:07 / km)

Wednesday Mar 6, 2013 #

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

Running 21:00 [3] 4.3 km (4:53 / km)

Lactate test. Started at 11km/hr up to 17km/hr. Felt really good all the way. Feel like i've improved since sept.

Running 3:30 [3] 1.1 km (3:11 / km)

VO2 MAX test. Set at 16km/hr. Felt ok for the first min and half and then my stomach area tightened up so stopped. Frustrated because I didn't finish but I can work alot more with the lactate results.

Cycling 25:00 [3] 6.0 km (4:10 / km)

To uni, train station and back from train station.

Tuesday Mar 5, 2013 #

Cycling 23:00 [2] 4.5 km (5:07 / km)

In to uni and back.

Running 24:00 [3] 4.0 km (6:00 / km)

Such a nice day to not go for a run. Easy to Platt fields with some drills to turn the legs over for my testing tomorrow.

Monday Mar 4, 2013 #

Cycling 1:15:00 [3] 17.0 km (4:25 / km)

Cycled to Levenshulme station to go to Bramhall but missed my train so decided to just cycle. Its only 9 miles. Nice and easy up stockport road, through stockport onto Bramhall lane and down to Bramhall. Got the train back later and cycled from levenshulme.

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