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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: John O

In the 7 days ending Jan 18, 2009:

activity # timemileskm+m
  Running2 1:28:01 8.66 13.94
  Orienteering1 1:19:01 3.89 6.26
  S&C7 1:10:00
  Circuits1 1:00:00
  Cross country1 44:20 5.07(8:45) 8.16(5:26)
  PE1 30:00
  Total7 6:11:22 17.62 28.36
  [1-5]5 5:01:22

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Sunday Jan 18, 2009 #

Orienteering race 59:01 [4] ***** 6.26 km (9:26 / km)
shoes: Astro Orienteering shoes

BL, UK event at Penrith Beacon. The area was rather un-runnable and the courses weren't planned to use the good bits of the map. There were several controls on the edge of complex areas or near complex areas, but only about 1 actually in the complex area.

Orienteering warm up/down 20:00 [2]
shoes: Astro Orienteering shoes

Warm up
Jog to start with dynamic stretches on the way.

Warm down
Jog back to car, jog round field to stretch legs. Stretches when back at car.

S&C 10:00 [0]

Saturday Jan 17, 2009 #

Running 46:42 [4] 8.24 km (5:40 / km)
shoes: Blue trainers

Went: S along Ashton Rd; N along Canal; W into Aldcliffe village; SW along "Smugglers Path"; N along cycle track; E along edge of Abraham heights; SE to canal; N along canal; SEish Home.

Despite being slightly unsure whether or not to go running because of my knee not feeling 100% right, I made the decision to go for a run. Knee behaved itself all way round - so no probs there. Felt really good running up the hill just before the end.

Running warm up/down 10:00 [3]
shoes: Blue trainers

Warm up
Jog to get heart rate up and to get breathing going, some dynamic stretches.

Warm down
Jog to slowly lower heart rate. Static stretches.

S&C 10:00 [0]

Friday Jan 16, 2009 #

S&C 10:00 [0]

Thursday Jan 15, 2009 #

Cross country 44:20 [3] 8.16 km (5:26 / km)
shoes: Blue trainers

Higher Furze Run + Lower Furze Run. Higher Furze took ~ 23 min and then I went a bit slower round lower furze. This is longer than we normally run, but someone vandalised the cross country changing rooms @ school, and we have to do this run every week, until they own up.

S&C 10:00 [0]

Note

Would have gone swimming today like i normally do, but had to go to a french exchange meeting and then decided i actually needed to get some homework done.

Wednesday Jan 14, 2009 #

S&C 10:00 [0]

Note

Orienteering in the park after school.

Tuesday Jan 13, 2009 #

PE 30:00 [3]
shoes: Blue trainers

Played basket ball in PE

Circuits 1:00:00 [5]
shoes: Blue trainers

I learnt from last week to pace my self a bit better this week, and I wasn't feeling totally exhausted like last week. Did the full 4 circuits as normal.

S&C 10:00 [0]

Monday Jan 12, 2009 #

Running 31:19 [3] 5.7 km (5:30 / km)
shoes: Blue trainers

Went for a run with Paul and Adam around Lancaster after school. Either my knee or my leg wasn't feeling too good and I run slower than I would normally.

S&C 10:00 [0]

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