Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 31 days ending Oct 31, 2010:

activity	#	time	miles		km		+m
Orienteering	10	8:32:15	40.33	(12:42)	64.9	(7:54)	1025
Running	11	8:29:13	52.77	(9:39)	84.93	(6:00)	811
Cycling	4	4:22:17	44.69	(5:52)	71.92	(3:39)	605
Total	24	21:23:45	137.79	(9:19)	221.75	(5:47)	2441

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Sunday Oct 31, 2010 #

11 AM

Orienteering race (Stanton Moor) 1:19:31 [3] 7.4 km (10:45 / km) +270m 9:05 / km
shoes: Inov-8's

Ran Brown, felt good for the first bit and then when I went into the quarried area for the second time I lost concentration and went off 90 degrees wrong, ending up in the wrong quarry, seached around for about 5 minutes, then noticed a deep rocky gully and relocated off it, ran round the paths and kept it safe for the next few controls. Then was fine to the finish after that.

Saturday Oct 30, 2010 #

9 AM

Cycling warm up/down 10:00 [1] 3.0 km (3:20 / km)

My brother was at the velodrome in the morning so I went on the roller racing session that some of the other coaches put on, just getting my legs moving before I started putting effort in. No resistance on the warm up bikes.

Cycling race (500m time trial) 26 [4] 0.5 km (52 / km)

The bikes for the races were hooked up to a dial showing the distance travelled. This created some resistance, but not very much. Forgot it was a fixed gear bike at the end and just stopped pedalling, so the back wheel was thrown up and my feet came out of the clips, managed not to fall off though. Won this by 0.8 seconds or something similar.

Cycling (1000m match sprint) 59 [4] 1.0 km (59 / km)

Won this by about 7 seconds, the last 100m were quite hard to keep my legs spinning.

Cycling race (Team Sprint) 27 [4] 0.5 km (54 / km)

Since i had won the last two I was paired with the slowest person, 1:09 total time.

Cycling (Italian pursuit) 25 [3] 0.5 km (50 / km)

did 500m each in a team of 5, total time counted towards the result. Went last and had 6 seconds to catch up on the other team, when we finished i was just 0.3 down.

Friday Oct 29, 2010 #

12 PM

Running long 2:05:00 [3] 19.63 km (6:22 / km) +711m 5:23 / km
shoes: Inov-8's

My Mum drove us up to Errwood and we both went for runs from there. I went through the forest towards taxal, then carried on through the fields and then up the ridge at the back, then down and up to the back of Windgather. Then along the ridge over Cat's Tor and up to Shining Tor. Long descent down to the valley road, then across and contoured round the other side, above the sailing club , then down to the dam and across the dam, then back up to the car park.

Wednesday Oct 27, 2010 #

7 PM

Running 55:00 [3] 11.0 km (5:00 / km)
shoes: New balance 760

Wednesday run from Simon Mawdsley's with Dan and Andrew

Tuesday Oct 26, 2010 #

6 PM

Cycling 20:00 [2] 6.0 km (3:20 / km)

Cycled to athletics

7 PM

Running warm up/down 20:00 [3] 1.6 km (12:30 / km)
shoes: New balance 760

progressive warm up, different dynamic excercises and then laps of the track mixed in

Running 9:43 [3] 2.2 km (4:25 / km)
shoes: Inov-8's

Radcliffe circuit, wasn't feeling too good so was not my best time

Running intervals 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov-8's

6 x 400m on the grass banking, with 100m on the concrete in between as recovery

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Inov-8's

2 laps of the infield

8 PM

Cycling 20:00 [2] 6.0 km (3:20 / km)

cycling back

Sunday Oct 24, 2010 #

Event: (EPOC, UK) Stoodley Pike

11 AM

Orienteering race (Stoodley Pike) 55:00 [4] *** 6.1 km (9:01 / km) +285m 7:19 / km
shoes: Inov-8's

Interland Selection race at Stoodley Pike was 7th when I left. Small mistake on 7-8, then on 19, where I was too high. Otherwise my run was fine. 5 minutes down on Zac.

Wednesday Oct 20, 2010 #

6 PM

Orienteering race (Street League) 1:00:36 [3] ** 12.0 km (5:03 / km)
shoes: New balance 760

Street League 1 at Leyland
Managed to score quite well and manage my shin splints so it was only hampering my speed for 20 minutes or so in total, which is a lot better compared to the 50 last year.
Thought i had scored quite well until looking through the sheets and finding I had put a 9 down as an 8, went back to it later on the way home and even right up close it was hard to tell, but most people got 9 so I can't complain. 948 after 12 point penalty for being late.

Tuesday Oct 19, 2010 #

7 PM

Running intervals (Athletics) 40:00 [2] 3.5 km (11:26 / km)

Various circuits and intervals
Got there part way through a hurdle part
We did the rest of the hurdles, then 10 pressups, 10 squat thrusts
Then a lap of the track, then 10 more pressups, then 10 squats and then 2 laps of the track with strides on the straight and jogging the bends, then more hurdle work, with different excercises and arrangements of the hurdles.

Running intervals (Athletics) 20:00 [4] 4.5 km (4:27 / km)
shoes: Inov-8's

Intervals around the banking
Run hard around the grass, with a rest (jogging) on the concrete part past the clubhouse. 10 reps of this

Sunday Oct 17, 2010 #

4 PM

Cycling long 3:30:00 [3] 54.42 km (3:52 / km) +605m 3:39 / km

Cycled up to the canal, along to the langley road, then all the way up to the Leather Smithy, a loop around the forest bridleway at the top of the forest, along the first bit of charity lane, then across to the derelict barn, down the forest tracks and road to leather smithy again, then all the way back down to the canal, got up to the canal and realised i had dropped the drinks bottle on the rough bit at the top of macclesfield forest, went back up to look for it and couldn't find it, then it got dark as i started to come back down, at this point my fingers and arms were going numb and i phoned home, got picked up from Tesco's in Macclesfield, I shouldn't have gone back for the bottle, otherwise i would have been almost home when it got dark. The ride home from when i realised would have equated to about 2km more distance.

Saturday Oct 16, 2010 #

11 AM

Orienteering race (Score) 44:16 [3] 9.0 km (4:55 / km)
shoes: Inov-8's

Odd/even score at Chorlton Water Park, missed a bridge which would have ade the route a lot shorter and meant I could have collected all instead of mising out 2.

Wednesday Oct 13, 2010 #

7 PM

Running (Wednesday Run) 1:00:00 [3] 12.0 km (5:00 / km) +100m 4:48 / km
shoes: Inov-8's

From the Lomas's, wiggling around the incines and through fields, never more than about 1.5 miles away from the start point and never crossing the route again.

Sunday Oct 10, 2010 #

Event: (SELOC, UK) Tockholes

12 PM

Running warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: Inov-8's

Running up and down the track to the start

Orienteering race (Tockholes) 41:28 [4] 4.4 km (9:25 / km) +110m 8:23 / km
shoes: Inov-8's

Yvette Baker qualifier, couldn't run fast enough to be up higher, a few mistakes too, probably lost about 3 mins on mistakes and a bit more on speed.

Saturday Oct 9, 2010 #

Event: British Schools Score Orienteering Championships

11 AM

Running warm up/down (BSSC) 15:00 [3] 1.0 km (15:00 / km)
shoes: Inov-8's

warm up around the grass at the start

12 PM

Orienteering race (BSSC) 48:31 [4] 8.5 km (5:42 / km) +210m 5:05 / km
shoes: Inov-8's

Came 2nd, 3 mins down on Matt. 4th fastest to collect them all out of all the people there.

Thursday Oct 7, 2010 #

7 PM

Running (Athletics) 38:00 [3] 8.5 km (4:28 / km)
shoes: New balance 760

Road run

Running (Athletics (Drills)) 15:00 [3] 1.0 km (15:00 / km)
shoes: New balance 760

Did strength and drills followed by strides each time
Two sets of lunges
Two squat jumps (5) then high knees and then stride
Two pressups (5) then skip, then stride
The 4 sets of 10 squats, holding the last one for 30 secs
Then 2 by squat jumps (5) then stride out for 100m, then again after regrouping at the other end

Wednesday Oct 6, 2010 #

7 PM

Running (Wednesday run) 1:05:00 [3] 13.0 km (5:00 / km)
shoes: Inov-8's

From the Britton's, started off with my dad, Alice and Dan, but me and Dan went ahead and did extra loops and an unplanned excursion all the way to the bottom lock when we were supposed to cross near the top. Then took a roundabout route through the estate at the end, which is what i normally do, but from speaking to people afterwards, we cam to the same point twice and could have saved a few minutes by cutting out an extra loop.

Sunday Oct 3, 2010 #

11 AM

Orienteering 2:00:00 [2] 10.0 km (12:00 / km) +150m 11:10 / km
shoes: Inov-8's

NWJS training at traitors gill, raning all the time and could feel my core (Presumably from the twisting and turning in the maze yesterday?) Did the first excercise chasing Ollie down and then out for the second one when everybody else had seemingly gone to the bus to get out of the rain.

Saturday Oct 2, 2010 #

Running warm up/down 5:00 [2] 0.6 km (8:20 / km)
shoes: New balance 760

Warm up around the track at the sports arena

11 AM

Running (Cooper test) 6:30 [3] 1.6 km (4:04 / km)
shoes: New balance 760

Pulled out because I got shin splints and wanted to be able to run freely for the rest of the weekend, so didn't let them set in for too long.

1 PM

Orienteering race (Maize maze) 25:48 [4] **** 2.5 km (10:19 / km)
shoes: Inov-8's

Was muddier than expected and slippy on the corners, this one I hadn't got into the map and missed a route which cost me 2-3 minutes in extra distance right round the other end of the maze, i also went round in circles in the same bit for a while.

2 PM

Orienteering (Maize maze) 19:11 [4] **** 2.5 km (7:40 / km)
shoes: Inov-8's

This one went much better, with only one mistake, this being the fact I visited number 8, then on to 9, at which point I thought I hadn't punched 8 and went back, I recognised it and realised I had been there, I had just completely forgotten about it, probably cost me about 30 seconds because it was only a short leg to do twice.

4 PM

Orienteering (Maize maze final) 17:54 [4] **** 2.5 km (7:10 / km)
shoes: Inov-8's

Somehow though the first leg was over the bridge and was on the other side before I realised and went round the loop instead of back over agian. Then still managed to catch up andrew Lindsay and Dalgleish somehow, all went well until the final leg, where I didn't spot the bridge option and ran round a long loop to the finish, costing me more time, total loss about 40 seconds.

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