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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Orienteering10 10:05:02 43.99(13:45) 70.8(8:33) 87536 /41c87%
  Circuits28 8:07:00
  Running10 3:47:34 20.63 33.2 487
  Athletics4 3:06:02 11.56 18.6 15
  Cycling1 2:00:00 18.48(6:30) 29.74(4:02)
  Swimming1 40:00 1.0(40:01) 1.61(24:52)
  Total46 27:45:38 95.66 153.95 137736 /41c87%

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Sunday Feb 28, 2010 #

Event: AIRE Regional
 
12 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance Red

Ran down to assembly to get a new compass, then up to the start

Orienteering race 1:00:22 [5] **** 6.3 km (9:35 / km) +225m 8:08 / km
shoes: New Balance 875

A bit hesitant in places and my route choice to 11 was really bad, i tried giing through the rocks and lost at least 1 min.
10 PM

Circuits 18:00 [1]

Same as usual

Blue - Splits

Saturday Feb 27, 2010 #

8 PM

Circuits 18:00 [1]

Same as usual

Friday Feb 26, 2010 #

9 PM

Circuits 18:00 [1]

Same as usual

Thursday Feb 25, 2010 #

7 PM

Athletics warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance Red

Drills
as i was slightly late, and Dave wasn't there, we got put in the lower group, if i had been 5 minutes earlier i would have gone out with the higher group on the roads, and i'm really annoyed because the session i did was really easy.

Athletics intervals (Continuous Relay) 10:00 [3] 0.7 km (14:17 / km)
shoes: New Balance Red

Person every 100m, something went wrong though, so we ended up doing one less than we should have.

Athletics hills 2:00 [4] 0.1 km (20:00 / km)
shoes: New Balance Red

Short hills on the banking, didn't include rest time, as it was just standing against the fence

Athletics race 30 [5] 0.1 km (5:00 / km)
shoes: New Balance Red

Round 2 lampposts and back up to the top of the banking,

Athletics warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance Red

More drills
11 PM

Circuits 18:00 [1]

Same as usual

Wednesday Feb 24, 2010 #

7 PM

Orienteering long 1:00:05 [4] * 12.5 km (4:48 / km)
shoes: New Balance Red

Street league at lytham, got 830-2 for being 5 seconds late, still did quite well against other people considering this is a low score for us
10 PM

Circuits 18:00 [1]

Same as usual

Tuesday Feb 23, 2010 #

10 PM

Circuits 18:00 [1]

Same as usual

Monday Feb 22, 2010 #

10 PM

Circuits 18:00 [1]

Same as usual

Sunday Feb 21, 2010 #

5 PM

Running tempo 46:25 [4] 9.6 km (4:50 / km) +127m 4:32 / km
shoes: New Balance 875

Normal run, but did efforts all the way round.
7 PM

Circuits 18:00 [1]

Same as usual

Saturday Feb 20, 2010 #

Event: MDOC Chasing Sprint 5, Silver Springs
 
10 AM

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance 875

Run out to the start and back to leave my fleece.

Orienteering race (Prologue) 18:54 [5] *** 2.8 km (6:45 / km)
spiked:14/15c shoes: New Balance 875

made a few route choice errors but they only cost me about 20 secs each
11 AM

Running warm up/down 3:00 [1]
shoes: New Balance 875

Ran back out to the start

Orienteering race 24:48 [4] *** 3.1 km (8:00 / km)
shoes: New Balance 875

Knew i wouldn't catch steve unless he made a big mistake, which wasn;t easily done in the park, so i concentrated on getting it right and keeping ahead of Andy and Vicky who were together so they were racing and probably moving faster
9 PM

Circuits 18:00 [1]

Same as usual

Friday Feb 19, 2010 #

3 PM

Cycling 2:00:00 [2] 29.74 km (4:02 / km)

Went cycling with my mum and my brothers, got the train up to whaley bridge and cycled back along the canal, middlewood way and A6, with a diversions down the locks in marple
8 PM

Circuits 18:00 [1]

Same as usual

Thursday Feb 18, 2010 #

7 PM

Athletics warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: New Balance Red

Longer than usual, about 5 laps round a short track on the grass

Athletics (Drills) 10:00 [1] 0.5 km (20:00 / km)
shoes: New Balance Red

Athletics race 7:00 [4] 1.8 km (3:53 / km)
shoes: New Balance Red

devil takes the hindmost, came 3rd, but the person who knocked me out cut about half the corner off and only just got me, so moraaly 2nd

Athletics 10:00 [2] 0.5 km (20:00 / km)
shoes: New Balance Red

Went round the fence and onto the banking, then dave was trying to surprise us to see who was on the ball, only a few of us got it the first time and then the rest caught on

Athletics race 7:00 [4] 1.8 km (3:53 / km)
shoes: New Balance Red

Devil takes the hindmost again, came 2nd this time because the rest of the group were really far behind to start with and the two of us at the front didn't really have to sprint for the first half
8 PM

Circuits 18:00 [1]

Same as usual

Wednesday Feb 17, 2010 #

7 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance Red

Run out to a park

Running intervals 35:00 [5] 6.0 km (5:50 / km)
shoes: New Balance Red

Intervals in the park
1 reasonable paced lap to find the way around, then a pyramid of 1 min, 2 min, 3 and back down, after this my shins were hurting quite a lot.
Then we sprinted one side and rested, sprinted the next and rested, all the way around.
Then we planned to do 4 x 2 mins sprint and walk back, but my shins were hurting too much after 2, so John did one more and i jogged back.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance Red

Jogged back
10 PM

Circuits 18:00 [1]

Same as usual

Tuesday Feb 16, 2010 #

8 PM

Circuits 18:00 [1]

Same as usual

Monday Feb 15, 2010 #

9 PM

Circuits 18:00 [1]

Same as usual

Sunday Feb 14, 2010 #

Event: (WC, UK) Brereton Spurs
 
11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance 875

Ran up to the start

Orienteering race 57:01 [5] *** 6.6 km (8:38 / km)
ahr:191 max:204 spiked:22/26c shoes: New Balance 875

Blue at Brereton spurs and hayes, came 3rd behind Chris N and Tom Louth, beat all the older NW juniors on my course.
C • your map 3
10 PM

Circuits 18:00 [1]

Same as usual

Blue - Splits

Saturday Feb 13, 2010 #

11 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance 875

Run down to the start of the re-run of part of the course from december

Orienteering 34:00 [3] *** 3.6 km (9:27 / km)
ahr:178 max:197 shoes: New Balance 875

Wasn't running hard and concentrated on not making the same mistakes as last time, i made some different ones instead.
1 PM

Orienteering 1:30:00 [3] *** 5.2 km (17:18 / km)
shoes: New Balance 875

did 3 excercises, attackpoints, long and short control picks

Friday Feb 12, 2010 #

9 PM

Circuits 18:00 [1]

Same as usual

Thursday Feb 11, 2010 #

7 PM

Athletics warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: New Balance Red

Dave is ill, so we didn't have him to take us through the drills this week

Athletics 15:00 [1] 0.5 km (30:00 / km)
shoes: New Balance Red

Drills, range of ankles ones and then minihurdle variations
All the people that weren't there to concentrate on running got moved to another group tonight, so it was only 5 of us in the group, and hopefully it will stay that way from now on

Athletics 4:00 [3] 0.8 km (5:00 / km)
shoes: New Balance Red

Run round while Dave went to get his stopwatch

Athletics intervals 13:30 [3] 3.0 km (4:30 / km)
shoes: New Balance Red

12 by 20s for 100m,
6, with jogging back rest
then a lap and a bit rest and then another 6

Athletics intervals 8:00 [4] 0.4 km (20:00 / km)
shoes: New Balance Red

Then we did race type ones, where the person at the back would decide when to start sprinting, then we all had to try and beat each other. managed to get close on all of them and won mine.

Athletics warm up/down 3:00 [1] 0.5 km (6:00 / km)
shoes: New Balance Red

Ran round the embankment around the track once
10 PM

Circuits 18:00 [1]

Same as usual

Wednesday Feb 10, 2010 #

7 PM

Orienteering long (Street League) 1:05:35 [3] * 12.0 km (5:28 / km) +150m 5:09 / km
ahr:184 max:204 shoes: New Balance Red

Was a bit too ambitious and had 4:30 to go and about 2km to run back across the map, lost 168 points, but considering we were so late, we did ok.
10 PM

Circuits 18:00 [1]

Same as usual

Tuesday Feb 9, 2010 #

9 PM

Circuits 18:00 [3]

Same as usual

Monday Feb 8, 2010 #

3 PM

Swimming 40:00 [3] 1.0 mi (40:01 / mi)

I am really tired from yesterday, so i decided to cut my 100 lengths back to 1 mile and slow down to use it as a recovery session, could feel it towards the end starting to hurt, even though i was 5 minutes slower than usual.
8 PM

Circuits 18:00 [1]

Same as usual

Sunday Feb 7, 2010 #

Event: (SROC, UK) Farleton Knott
 
10 AM

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: New Balance 875

Ran around the carpark a few times and up to the start area

Orienteering long (Tim Watkins) 2:35:08 [4] **** 14.5 km (10:42 / km) +500m 9:08 / km
ahr:180 max:204 shoes: New Balance 875

C Course, made about 5 minutes of mistakes in the score bit at the start, so by the time i had got out of that bit, the rest were a long way ahead, so i had no=one to push me and probably slowed down because of it, was 20 minutes or so slower than Chris and Andrew. Definitely ran further than 15km, Darren had his GPS on, which said he had done 19km.
9 PM

Circuits 9:00 [1]

only once round the usual circuit, could feel cramp beggining to hurt so i cut it short

C - Splits

Saturday Feb 6, 2010 #

Event: MDOC Chasing Sprint Series 3, Reddish Vale
 
Event: Carlisle Nopesport Urban O League
 
1 PM

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Red

ran up and down the road a few times while waiting for my start block

Orienteering race 16:06 [5] **** 2.1 km (7:40 / km)
ahr:199 max:209 shoes: New Balance Red

Carlisle race, could only run course 4, came second by 46 seconds to Andrew Lindsay
Fell on a slippy bit of pavement while coming out of a dead end i shouldn't have been in anyway, slowed me down a bit for the next few minutes.
Good race, the only other mistake was running down the wrong side of the castle wall for about 20m.

Orienteering (Shadowing James) 23:03 [4] 2.1 km (10:59 / km)
shoes: New Balance Red

8 PM

Circuits 18:00 [1]

Same as usual

Friday Feb 5, 2010 #

5 PM

Circuits 18:00 [3]

Same as usual

Thursday Feb 4, 2010 #

6 PM

Circuits 18:00 [1]

Same as usual
7 PM

Athletics 2:00 [2] 0.4 km (5:00 / km)
shoes: New Balance Red

Got there late, so only did one lap of warm up

Athletics (Drills) 20:00 [1] 1.0 km (20:00 / km)
shoes: New Balance Red

Lots of drills, kept on repeating them until everybody had got them right.

Circuits (Athletics) 10:00 [1]

20 Pressups
30secs Chair on wall
20 Squats
20 situps
40 oblique situps
10 burpees
10 squat thrusts

Athletics race (Radcliffe) 9:02 [5] 2.2 km (4:06 / km) +15m 3:58 / km
ahr:195 max:208 shoes: New Balance 875

PB, won it this week because the fastest people all have GM schools on saturday, so they were not allowwed to do it.

Athletics (Stretching) 20:00 [1]

Lots of stretching, as we didn't go round the track to warm down this week, most of them wer really contortionist, lying on our backs for about 10 minutes holding an awkward position.

Wednesday Feb 3, 2010 #

7 PM

Running warm up/down 13:09 [3] 2.5 km (5:16 / km)
ahr:166 max:185 shoes: New Balance 875

Ran out to the hill

Running hills 30:00 [5] 3.6 km (8:20 / km) +360m 5:33 / km
ahr:170 max:204 shoes: New Balance 875

On a hill about 150m long, started off flattish, then went over a bridge and got really steep, average to the top was about 50 seconds, then would go back down and recover and start again after 2:30 so about 30 seconds of standing around and 1 minute jogging down slowly. Didn't really feel my legs, more struggling to breath than burning legs. I was the only on that forced myself to do 12 long reps, the rest did half long and half short.

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
ahr:181 max:194 shoes: New Balance 875

Ran back, was really struggling to keep a steady pace, kept on wanting to slow down.
9 PM

Circuits 18:00 [1]

Same as usual

Tuesday Feb 2, 2010 #

8 PM

Circuits 18:00 [1]

Same as usual

Monday Feb 1, 2010 #

8 PM

Circuits 18:00 [1]

Same as usual

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