Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+m
Orienteering	9	7:51:57	31.25	(15:06)	50.3	(9:23)	840	34 /	39c	87%
Running	12	5:16:39	30.88	(10:15)	49.69	(6:22)	290
Circuits	7	4:30:00
Cycling	4	3:15:00	24.98	(7:48)	40.2	(4:51)
Total	20	20:53:36	87.11		140.19		1130	34 /	39c	87%
[1-5]	14	16:18:36

1:57

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Sunday May 24, 2009 #

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: O shoes (olway)

Jogged up to the start, glad i didn't walk because i arrived just after i was called up

Orienteering race 38:07 [5] *** 3.7 km (10:18 / km) +85m 9:14 / km
ahr:200 max:208 spiked:10/10c shoes: O shoes (olway)

Brown Clee
Ran JM5s
Actually ran 4.26 km
Max 3:24 min/km
Avg 8:48 min/km

Saturday May 23, 2009 #

Event: Spring Time In Shropshire

Running race (Bramhall Park TT) 23:21 [5] 5.0 km (4:40 / km)
ahr:204 max:213 shoes: New Balance Trail

Bramhall Park time trial
felt a bit easier than last time
beat my PB by 44secs

Note

Only doing the Sunday of springtime in shropshire

Cycling 30:00 [1] 6.0 km (5:00 / km)
shoes: New Balance Trail

Cycled down before and back back up afterwards

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

Ran up and down the hill a few times to warm up then in the queue at the end did some stretches and then afterwards some dynamic stretches

Thursday May 21, 2009 #

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

Jogged around a little bit at the start
After i finished i jogged back to the download doing dynamic stretches and then some static ones

Orienteering race (Lyme Park) 49:23 [5] *** 6.7 km (7:22 / km) +220m 6:20 / km
ahr:199 max:210 spiked:10/14c shoes: New Balance Trail

Last Lyme Park evening event this year
Ran blue (was supposed to be 6.2km, but i ran 6.7 according to my GPS)
no.3 was really mean, you had a choice of running up bowestones, going along the bottom then up or straight across the moor, i went straight, a few of them i was just to the left or a little bit high, but the rest were perfect
fastest speed was 3:23 min/km

Wednesday May 20, 2009 #

Running 41:18 [3] 6.79 km (6:05 / km)
ahr:194 max:212 shoes: New Balance Trainers B+W N

MDOC run at Jan's house, ran with alice and alistair
first use of my new watch and the HR seems a bit high considering the run didn't have any significant hills

Running warm up/down 5:00 [2] 0.3 km (16:40 / km)
shoes: New Balance Trainers B+W N

Slow running and dynamic strtches up and down the road, then some static stretches

Tuesday May 19, 2009 #

Circuits (Week 3) 25:00 [0]

Another set of excercises this week
they seem to be getting less excercises as i go through the program
2 x 15 on each leg of one leg stretches
2 x 15 on each leg of shoulder bridge and one leg lift
10 x 20 seconds of Arrow and swim
3 x 15 on each leg of Scissors and crunch
3 x 15 side leg lifts with toes pointing in the direction your leg is going in
seem to be finding the scissors and crunch easier but the after the side leg lifts it was hard to move my legs

Monday May 18, 2009 #

Note

Got selected for Lagganlia :)

C • lagganlia 13

Circuits 35:00 [0]

Last session of the week 2 excercises

- Splits

Sunday May 17, 2009 #

Event: (WCOC, UK) Muncaster Fell

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: O shoes (olway)

Running around at the start doing dymanic stretches

Orienteering race 37:19 [5] *** 4.0 km (9:20 / km) +150m 7:51 / km
shoes: O shoes (olway)

Ran Green
no mistakes, didn't really like the wood when i first came into the trees, it was really dark and you couldn't see the contour features unless you were really close to them

Note

MY BIRTHDAY!!!

C • :) 14

Green - Splits

Saturday May 16, 2009 #

Orienteering (NWJS) 1:25:00 [2] ** 6.9 km (12:19 / km)
shoes: O shoes (olway)

NWJS day for the new people
Did all of the excercises
Compass
Rough Compass
Route choice
Control Pick
Attackpoints

Orienteering (NWJS) 20:00 [4] ** 2.0 km (10:00 / km)
shoes: O shoes (olway)

Odds and evens relay
my team was rosie and paul (one of the new people)

Running warm up/down (NWJS) 10:00 [2] 1.0 km (10:00 / km)
shoes: O shoes (olway)

Warm up
me and my brother started late because we didn't put our shoes on before the briefing so we missed half the stretches in the woods

Friday May 15, 2009 #

Circuits 40:00 [0]

Same stuff as wednesday
found it a bit easier

Thursday May 14, 2009 #

Orienteering 1:00:00 [2] ** 5.0 km (12:00 / km)
shoes: New Balance Trainers B+W N

Control setting/collecting at woodbank park
MDOC were asked to redo some of the courses from the chasing sprint at woodbank park, so me and my dad sorted it out for some scouts to do an orange and a relay. We didn't have time to do the relay because they all took so long on the orange (we had 2 hours and it took most of them an hour to do a 3km orange, the we had to clear and check them all twice and about 5 to 9 we were ready to start the relay, but all the parents started arriving to take the scouts home, so we gave up on the relay.

Running 20:00 [1] 3.0 km (6:40 / km)
shoes: New Balance Trainers B+W N

Just random bits of running around, getting things from the car, running out to help them with navigation (they all seemed to think that if they were in the right area the only control they could see was the right one, even if the number was completely different)and a few other bits of random running

Wednesday May 13, 2009 #

Running 39:00 [3] 7.0 km (5:34 / km)
shoes: New Balance Trail

Speaks house
Ran with Alice up into lyme park, a small loop round in there and back down the hill to the middlewood way

Running warm up/down 5:00 [1] 0.2 km (25:00 / km)
shoes: New Balance Trail

Dynamic stretches on the road and then static stretches

Circuits 45:00 [0]

different excercises this time, the week 2 ones are a lot harder to keep going on
2 x 15 on each leg one leg stretches
2 x 10 on each leg shoulder bridge + lift one leg
2 x Arrow (hold for 20 secs while swimming with legs)
2 x 15 on each leg Scissors and crunch
3 x 15 lying on one side while lifting your upper leg
2 x 1 min Running arms with weights (bits of an ab roller, couldn't find any proper weights and the peices were heavy enough)
3 x 15 on each leg Lunge and pulse

Tuesday May 12, 2009 #

Cycling 30:00 [2] 7.8 km (3:51 / km)
shoes: New Balance Trail

Cycled up to Lyme Park to put controls out but when i got there everyone was leaving and there were none left to put out.

Orienteering race 25:14 [5] ** 3.5 km (7:13 / km) +120m 6:09 / km
shoes: New Balance Trail

Lyme Park 3rd evening event on the cage
Light Green
Very windy, only 2 small errors one where i was too high and another where i was too low.

Cycling (Control Collecting) 10:00 [1] 1.6 km (6:15 / km)
shoes: New Balance Trail

Cycled up the hill, left my bike at the side of a track and ran round collecting some controls

Orienteering (Control Collecting) 25:00 [1] 2.0 km (12:30 / km)
shoes: New Balance Trail

Planned the route so the climb wasn't as steep as it could have been

Cycling 15:00 [1] 7.8 km (1:55 / km)
shoes: New Balance Trail

Cycled back home after collecting controls, first bit was really hard because it was straight into the wind
(its all downhill and i was keeping about 30km/h average all the way down, that is why MPK is so low)

Running warm up/down 5:00 [0] 0.5 km (10:00 / km)
shoes: New Balance Trail

(After Race)
Ran back from the finish with some dynamic stretches and then some static stretches in the room

Monday May 11, 2009 #

Circuits 40:00 [0]

Last one of this weeks excercises, next time they change.
less time because i didn't have to try and get the technique right first this time.

Sunday May 10, 2009 #

Running long 1:22:45 [4] 15.24 km (5:26 / km) +290m 4:57 / km
shoes: New Balance Trail

Ran up past 4 winds into lyme park, over the cage and back down through Ryles wood and along the A6

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: New Balance Trail

round my block with dynamic and static stretches in the garden afterwards

Saturday May 9, 2009 #

Cycling (Down to Bramhall Park) 15:00 [1] 2.5 km (6:00 / km)
shoes: New Balance Trail

Running warm up/down (Bramhall Park TT) 10:00 [3] 1.0 km (10:00 / km)
shoes: New Balance Trail

Running up and down the hill a few times, already quite warm after cycling down there

Running race (Bramhall Park TT) 25:15 [5] 5.16 km (4:54 / km)
shoes: New Balance Trail

5km time trail route but a footpath was closed so we had a total of 160m more over 2 laps because of a slightly longer route around it.
din't feel as hard as it has before and it felt very hard when i did 25:00 on my first run just over a year ago.

Cycling (Back up the hill to home) 15:00 [1] 2.5 km (6:00 / km)
shoes: New Balance Trail

Friday May 8, 2009 #

Circuits 40:00 [0]

Same as Tuesday
Going to try and do this program 2-3 times a week from now on (it is a 6 week program)

Thursday May 7, 2009 #

Orienteering race 32:20 [5] ** 4.3 km (7:31 / km) +125m 6:34 / km
shoes: New Balance Trail

Lyme Park Introductory Event 2
Light Green
Didn't make any mistakes.
13 seconds behind the winner
no controls in the wrong place this week (mainly because my Dad was in London instead)

Cycling 35:00 [2] 5.0 km (7:00 / km)
shoes: New Balance Trainers B+W N

Cycled up to Lyme Park straight after school

Cycling 30:00 [1] ** 2.0 km (15:00 / km)
shoes: New Balance Trainers B+W N

Putting controls out at Lyme Park
Had a really pixelated black and white map, so i had to get to the general area and then look for the feature on the descriptions

Cycling 15:00 [1] 5.0 km (3:00 / km)
shoes: New Balance Trail

All the way down the hill back home

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

W-U:jogged to the start
W-D:jogging and dynamic stretches back to download then some stretches inside

Wednesday May 6, 2009 #

Orienteering race (Rainow Countryside Score) 59:00 [4] ** 7.5 km (7:52 / km)
shoes: New Balance Trail

Macc Harriers/MDOC event on a 1:12,500 OS map around Rainow
could choose part way round whether you wanted to do 60 or 90 minute score
got 16/37 controls
didn't write one down because i was looking for a masons mark instead of a plauqe with a picture of a mason on it with a number
1st junior on the 60 minute score
havent worked out the climb for it but there was quite a bit

Tuesday May 5, 2009 #

Circuits 45:00 [0]

My mum got a 6 week core stability program off the BOF website so i am going to ntry and do the excercises at least 3 times a week
2 x 10 of LA crunches (LA = lower abdominal)
2 x 10 on each leg of leg lifts
2 x 10 Bridge
2 x 10 Arrow (holding each for 10 secs)
2 x 1min Dynamic standing with running arms
3 x 15 Scissors (2 mins rest in between each)
3 x 15 on each leg Clams
3 x 15 on each leg lunges

C • ? 1

C • Good work Alex, this stuff ... 4

Sunday May 3, 2009 #

Event: The "Mike Nelson BOKTrot" NATIONAL EVENT & FCC Final

Orienteering race 40:34 [5] *** 4.7 km (8:38 / km) +140m 7:31 / km
spiked:14/15c shoes: O shoes (olway)

Ran M14A
made a small overshooting mistake on no.1, aimed too far right and gotn to the next stream junction along, had to double back to the right one

C • Race Analysis 2

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