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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Mar 16, 2009:

activity # timemileskm+m
  Running3 1:33:30 8.14(11:29) 13.1(7:08) 127
  Orienteering2 59:47 5.47(10:56) 8.8(6:48) 70
  Walking1 30:00 1.86(16:06) 3.0(10:00) 100
  Cycling1 20:00
  PE1 10:00 1.68(5:58) 2.7(3:42)
  Total5 3:33:17 17.15 27.6 297

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Monday Mar 16, 2009 #

Note
(rest day)

Sunday Mar 15, 2009 #

Event: (SROC,UK) FARLETON KNOTT
 

Walking warm up/down (Walk up to the start) 30:00 [1] 3.0 km (10:00 / km) +100m 8:34 / km
shoes: O shoes (olway)

Farleton Fell Compass sport cup qualifier
C • Walking training? 4

Running warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: O shoes (olway)

Farleton Fell Compass sport cup qualifier
Ran up and down the track from the road to the start a few times

Orienteering race 19:29 [5] **** 2.9 km (6:43 / km) +70m 6:00 / km
shoes: O shoes (olway)

Farleton Fell Compass Sport Cup qualifier
Ran Orange
2nd overall
2 mins behind Chris, 3 mins ahead of Olly
Quite hard running when i tried to cut a corner across limestone pavement

Orange - Splits

Saturday Mar 14, 2009 #

Event: MDOC Chasing Sprint 3
 

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

MDOC Chasing Sprint at Chorlton Water Park
Jogging around the car park, waiting for a start time to be free

Orienteering race (Prologue) 16:54 [5] ** 2.7 km (6:16 / km)
shoes: New Balance Trail

MDOC Chasing Sprint at Chorlton Water Park
Set off 1 min behind Olly, caught him up at number 4-5 because he got stuck in some brambles

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

MDOC Chasing Sprint at Chorlton Water Park
Jogging around the ncar park to keep warm

Orienteering race (Chasing Sprint) 23:24 [5] ** 3.2 km (7:19 / km)
shoes: New Balance Trail

MDOC Chasing Sprint at Chorlton Water Park
set off 5 secs in nfront of Andy, we were together until the road on 4-5, then he was slowly pulling away for the rest of the course
No mistakes
Andy was the only one that got past me, but the group behind us spent a while looking for no.3
Finished in 6th
Tom F was the only junior ahead of me

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

MDOC Chasing Sporint at Chorlton Water Park
Dynamic stretches and slow jogging around the car park (after i had stood talking for a while at the finish)

Prologue - Splits

Chasing Sprint - Splits

Friday Mar 13, 2009 #

Note
(rest day)

Thursday Mar 12, 2009 #

PE (10 min run) 10:00 [4] 2.7 km (3:42 / km)
shoes: New Balance Trainers B+W O

was 10 mins instead of 12 because we were asked questions about warm up to get less time
Managed to do just under 9 laps of the astro turf
1 lap = about 300m

Wednesday Mar 11, 2009 #

Note

Cant go to Wednesday run because of Parents evening at school

Cycling (Garage) 20:00 [3]

Went on bike in garage before my parents evening
could only manage 20 mins because i got on so late
10 normal speed
5 fast
1 normal
4 fast

Tuesday Mar 10, 2009 #

Running 48:30 [3] 9.6 km (5:03 / km) +127m 4:44 / km
shoes: New Balance Trainers B+W N

up towers road, up princes incline, along the canal, back down the A6 and past petes house

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: New Balance Trainers B+W N

1 lap of my block then some dynamic and static stretches

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