Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Jun 27, 2009:

activity

time

miles

Orienteering

2:27:43

11.4

(12:57)

18.35

(8:03)

100

41 /

43c

95%

Running

1:53:39

11.79

(9:38)

18.98

(5:59)

130

Total

4:21:22

23.2

(11:16)

37.33

(7:00)

230

41 /

43c

95%

1:09

0:00

» now

Saturday Jun 27, 2009 #

Running warm up/down (NWJS Weekend) 10:00 [3] 1.0 km (10:00 / km)
shoes: New Balance Trail

Ran up to the top of a hill and did some stretches then ran a longer way back to the tent

Orienteering (NWJS Weekend) 30:00 [5] *** 3.1 km (9:41 / km)
ahr:195 max:214 shoes: New Balance Trail

Did 2 short and sweet excercises, and then 2 head to head races with philip, one was just a race, the other was to see if we were faster if we worked together

Orienteering race (NWJS Weekend) 18:22 [5] *** 1.9 km (9:40 / km)
ahr:199 max:211 shoes: New Balance Trail

did a jircs style relay, they put me on the 16's leg was ok, but started heading up the hill too far to the wrong stile and had to come back down to the right one, lost a bit of time. finished in the second half of the group

Thursday Jun 25, 2009 #

Orienteering race (Masters and Slaves Score) 34:42 [5] ** 6.0 km (5:47 / km)
ahr:192 max:214 spiked:20/21c shoes: New Balance Trail

MDOC Evening Event at Brereton Heath
Ran the 75 min score, 1st on 75 min score, 2nd verall on the score because someone on the 50 did it 2 minutes faster, good run, only messed up 1 because i was in the complicated path network and just overshot the control.
Masters and Slaves is where you have 4 master controls and at each of those is a map with 4 'Slave' controls marked on with a pen for you to put them on your map. it makes very good use of a tiny area.

C • so what was your technique?... 2

Wednesday Jun 24, 2009 #

Running 43:40 [3] 7.68 km (5:41 / km) +65m 5:27 / km
ahr:183 max:195 shoes: New Balance Trainers B+W N

MDOC Wednesday run at my house
Ran with Steve and Alice
Small variation on yesterdays run, made it slightly shorter

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Trainers B+W N

some slow jogging and then some dynamic and static stretches

Running race (Athletics) 3:09 [5] 0.8 km (3:56 / km)
shoes: New Balance Trainers B+W N

Athletics competition with school, ran the 800m and came last, they were all really tall and proffessional on the track.

Tuesday Jun 23, 2009 #

Running 41:50 [3] 8.0 km (5:14 / km) +65m 5:02 / km
shoes: New Balance Trainers B+W N

was quite late going out so didn't go as far as i usually would

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Trainers B+W N

some slow jogging and a few dynamic and static stretches

Sunday Jun 21, 2009 #

Event: Stockport City Race

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Trainers B+W N

Ran up and down the hill at the start a few times with dynamic stretches.

Orienteering race 33:39 [5] ***** 4.45 km (7:34 / km) +70m 7:01 / km
ahr:208 max:216 spiked:21/22c shoes: New Balance Trainers B+W N

Stockport Town Centre Race
Ran course 3 which was M18-, only made 1 small mistake which was to go to the bottom of the bridge instead of the top, but you can just go up the steps at the side so i only lost about 10-15 secs worth of running.

Orienteering race (With James) 31:00 [3] 2.9 km (10:41 / km) +30m 10:10 / km
shoes: New Balance Trainers B+W N

Took my brother james around course 4 after my run wasnt going very fast and all i was there to do was make sure he didnt go horribly wrong so he did all the route choice decisions

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