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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Jan 31, 2010:

activity # timemileskm+m
  Orienteering3 3:00:50 15.16(11:56) 24.4(7:25) 285
  Circuits7 1:57:00
  Running3 1:02:03 6.59 10.6 157
  Athletics1 53:15 3.42(15:35) 5.5(9:41)
  Swimming1 35:00 1.0(35:00) 1.61(21:45)
  Total13 7:28:08 26.17 42.11 442

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Sunday Jan 31, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: New Balance 875

Ran the last bit to the pre start and then up the slope in the start lanes

Orienteering race 56:03 [5] *** 6.3 km (8:54 / km) +190m 7:44 / km
ahr:192 max:202 shoes: New Balance 875

M16A
Made a slight mistake going from 2-3 as i thought i was at 3 when i left 2 and started heading down as if to 4, so about 10 seconds lost before i realised.

Then coming out of 7 to the ridge i mixed up paths and aimed a long way over to the left, so about 30 seconds of extra running

number 13, was above it, then saw a flag over to the left and missed it, it was slow in the brambles too, so at least 30 seconds extra
9 PM

Circuits 18:00 [1]

Same as usual

Saturday Jan 30, 2010 #

7 PM

Running warm up/down 5:00 [1]
shoes: New Balance 875

Orienteering race 1:03:39 [3] 6.1 km (10:26 / km) +95m 9:41 / km
shoes: New Balance 875

Night-O at reddish vale, didn't push too hard and after i caught up with my Dad i decided to stick with him, i think i was second on the Blue, 3 minutes down on Jon Hatley
9 PM

Circuits 9:00 [1]

same as usual, only went round the circuit once though

Friday Jan 29, 2010 #

8 PM

Circuits 18:00 [1]

Same as usual

Thursday Jan 28, 2010 #

7 PM

Athletics warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: New Balance Red

ran round the track 3 times, then some drills

Athletics 15:00 [2] 1.0 km (15:00 / km)
shoes: New Balance Red

Some mini hurdles, ankle excercises and zig zag running

Athletics intervals 10:00 [5] 1.0 km (10:00 / km)
shoes: New Balance Red

Some acceleration excercises, and some flat out 100m sprints mixed in

Athletics (Radcliffe (short)) 8:15 [4] 2.0 km (4:08 / km)
shoes: New Balance 875

We weren't timed this week and we were running out of time, so we only did a shortened version at an easier pace
9 PM

Circuits 18:00 [1]

Same as usual

Wednesday Jan 27, 2010 #

7 PM

Orienteering race (Street League) 1:01:08 [4] * 12.0 km (5:06 / km)
ahr:183 max:205 shoes: New Balance Red

Could have done a slightly better strategy, John beat us by 3 points because of the penalties at the end (caused by an un-marked 6ft high fence with no gap in it around the cricket club at the end) Hills next week at John's.
9 PM

Circuits 18:00 [1]

Same as usual

Tuesday Jan 26, 2010 #

6 PM

Running 47:03 [3] 9.6 km (4:54 / km) +127m 4:36 / km
ahr:191 max:202 shoes: New Balance 875

First time i have done this route in a while, got stuck behind a really slow car on the canal, and my HRM decided to stop working while i was using the cars lights to see the road.
8 PM

Circuits 18:00 [1]

Same as usual

Monday Jan 25, 2010 #

3 PM

Swimming 35:00 [3] 1.0 mi (35:00 / mi)

64 lengths
9 PM

Circuits 18:00 [1]

Same as usual

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