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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending May 17, 2009:

activity # timemileskm+m
  Orienteering4 4:12:33 14.54(17:22) 23.4(10:48) 270
  Circuits3 2:05:00
  Running5 1:24:00 7.58(11:05) 12.2(6:53)
  Cycling1 55:00 10.69(5:09) 17.2(3:12)
  Total7 8:36:33 32.81 52.8 270
  [1-5]5 6:26:33

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Sunday May 17, 2009 #

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



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
Rough Compass
Route choice
Control Pick

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.

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