Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Running	7	8:09:00	52.07	(9:23)	83.8	(5:50)	1290
Orienteering	6	6:09:20	29.83	(12:23)	48.0	(7:42)	510
Total	12	14:18:20	81.9	(10:29)	131.8	(6:31)	1800

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Saturday Dec 31, 2011 #

2 PM

Running 55:00 [3] 10.5 km (5:14 / km) +200m 4:47 / km
shoes: Inov -8 O-Rocs

Up towards Crosby Ravensworth from Shap.

Thursday Dec 29, 2011 #

1 PM

Running long 1:58:00 [3] 21.5 km (5:29 / km) +550m 4:52 / km
shoes: Inov-8 X-Talons

Started from home and ran all the way round the far side of Lyme park, got there through Poynton and back via Ryles wood. The wind and rain wasn't on my side at all, whenever I was going uphill, with my back to it, it calmed down and whenever I faced it, it was opouring it down and blowing me backwards.

Saturday Dec 24, 2011 #

10 AM

Running 1:39:00 [3] 15.6 km (6:21 / km) +490m 5:29 / km
shoes: Inov-8 X-Talons

From Nelson pit, up the cage, lantern wood, bowestones, around the top, back to the main car park, out towards the entrance, and back across the fields.

Wednesday Dec 21, 2011 #

7 PM

Running 1:05:00 [3] 13.0 km (5:00 / km)

Wednesday run from the Gregory's, with Dan, Karen, John and my Dad until he decided he couldn't keep up and cut it short. The 2nd stretch along the river was very muddy, then fletcher moss hadn't fully drained after the last time it got flooded, so there was a few large puddles to get through, the pace felt ok all the way round, not too quick but didn't feel slow (maybe because most of the energy was going into staying upright)

Saturday Dec 17, 2011 #

6 PM

Orienteering race (Worden park Night) 44:27 [4] ** 5.4 km (8:14 / km) +60m 7:48 / km
shoes: Inov -8 O-Rocs

Fast area, with a maze in the middle, which I tried to do quickly and ended up losing about 5 mins in there because I would run off and then lose my position, and then have to relocate by wandering around until i found a distinctive feature. The rest of the course was easy, and only lost about 1 min total elsewhere, mainly because I wasn't looking around and completely missed the bridge that led straight to no. 3 and i went all the way to the next one only to come within metres of where I had been a minute previously. Still won by about 6 mins though.

Wednesday Dec 14, 2011 #

6 PM

Orienteering race (SROC Street League) 1:16:18 [3] * 15.0 km (5:05 / km)

Felt slow for the first half and had shin splints so wasn't going flat out, then the second half I felt fine and was still late, which was probably because of being slow around the early part and being indecisive on the last loop.

Sunday Dec 11, 2011 #

11 AM

Orienteering (NWJS) 1:00:00 [3] ** 5.0 km (12:00 / km) +100m 10:55 / km
shoes: Inov -8 O-Rocs

3 races, our team won overall, only being beaten on the last one by Katrins Team, but they didn't get the correct total, so we were the first correct team. Got very muddy chasing Chris O on the first one, not a really physical or technical area really though .

Saturday Dec 10, 2011 #

11 AM

Orienteering (NWJS) 1:30:00 [3] **** 7.0 km (12:51 / km) +150m 11:37 / km
shoes: Inov -8 O-Rocs

Relocation with Olly x2, then follow John, where we led a group to a point in a large circle then raced to the control within that large circle. Then went and collected controls afterwards with Tom H.

C • Because john Ockenden had o... 5

Thursday Dec 8, 2011 #

7 PM

Orienteering race (MDOC street league 2) 59:35 [3] * 11.5 km (5:11 / km)

Should have gone south to begin with, ended up leaving a lot of the high point areas out as i had too little time at the end, if I had gone the other way I would have forced myself down a sensible route and just run it as fast as possible, but with so many options I hesitated too much and left out at least 200 extra points.

Wednesday Dec 7, 2011 #

7 PM

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Inov-8 X-Talons

Easy run from the Brittons.

Tuesday Dec 6, 2011 #

7 PM

Running 20:00 [1] 4.0 km (5:00 / km)

Run out and back to the 'hill'

Running hills 25:00 [4] 1.6 km (15:37 / km) +50m 13:31 / km

Was more of a gentle incline rather than a hill, 80m long and only about 5m gain, each one was about 15 secs, wasn't going flat out, but still pushing reasonably hard, and they still managed to feel easy. the majority of the time was walking back down while the slower people finished and caught us back up.

Saturday Dec 3, 2011 #

7 AM

Running 57:00 [3] 7.6 km (7:30 / km)
shoes: Inov-8 X-Talons

With Tom, ran out along the valley and up the far end of lingmoor, then back from the finish of the orienteering course.

Orienteering 39:00 [3] *** 4.1 km (9:31 / km) +200m 7:39 / km
shoes: Inov-8 X-Talons

Ran 1-10 on a JM5M course from a few years ago, doing a leg each with Tom.

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