Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Mar 6, 2010:

activity	#	time	miles		km		+m
Orienteering	2	2:15:52	7.08	(19:11)	11.4	(11:55)	465
Running	3	1:35:20	6.59	(14:28)	10.6	(9:00)
Circuits	5	1:28:00
Cycling	1	1:00:00
Swimming	1	59:00	1.55	(37:59)	2.5	(23:36)
Athletics	1	51:00	3.67	(13:55)	5.9	(8:39)
Total	10	8:09:12	18.89		30.4		465

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Saturday Mar 6, 2010 #

Event: British Night Champs

7 PM

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: New Balance 875

Ran out to the start, i managed to fall into the muddy ditch in the middle of the track and got my compass coated in black mud, then my Dads torch wire came loose, overall not the best preparation for a race

Orienteering race 1:15:30 [4] *** 5.1 km (14:48 / km) +240m 11:59 / km
shoes: New Balance 875

Went sliding down the hill to no.1, which was fun except for the wet
Kept on getting asked questions by the TV crews which was really off putting and it always seemed to happen just after a mistake. Came last, 21 mins down on Simon.

M16 - Splits

Thursday Mar 4, 2010 #

5 PM

Circuits 20:00 [1]

Same as tuesday

7 PM

Athletics warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance Red

Ran round the track a few times

Athletics (Drills) 15:00 [3] 1.0 km (15:00 / km)
shoes: New Balance Red

Various drills

Athletics intervals 16:00 [4] 2.4 km (6:40 / km)
shoes: New Balance Red

200m in 40 secs, then 100m jog back to the start, 8 times over.

Athletics warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance Red

Round the track twice and back across

Circuits (Athletics) 10:00 [2]

Squats, pressups, variety of situps, variety of different twists and crunches, leg lifts.

Wednesday Mar 3, 2010 #

7 PM

Running warm up/down 12:20 [2] 1.5 km (8:13 / km)
shoes: New Balance 875

Ran on a loop around the fields, then up to the national trust field

Running hills 10:00 [4] 2.0 km (5:00 / km)
shoes: New Balance 875

Zig zagging up and down the hill continuosly for 10 mins

Running intervals 30:00 [5] 3.0 km (10:00 / km)
shoes: New Balance 875

6x500m circuit with a big steep climb and then a gradual downhill, didn't feel as though i could go any faster, even though it seemed like i was going really slowly.

Running warm up/down 13:00 [1] 1.1 km (11:49 / km)
shoes: New Balance 875

Ran back with a small loop around the block, tweaked my ankle coming down the field, but its fine now

10 PM

Circuits 20:00 [1]

Same as yesterday

Tuesday Mar 2, 2010 #

6 PM

Cycling tempo 1:00:00 [3]

On the turbo
10 mins normal speed, then 5 fast, did this 4 times over.
Found it hard to judge whether i was going at similar speeds to usual because i didn't have my HRM

9 PM

Circuits 20:00 [1]

upped everything by 5 now

Monday Mar 1, 2010 #

3 PM

Swimming 59:00 [3] 2.5 km (23:36 / km)

100 lengths

Sunday Feb 28, 2010 #

Event: AIRE Regional

12 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance Red

Ran down to assembly to get a new compass, then up to the start

Orienteering race 1:00:22 [5] **** 6.3 km (9:35 / km) +225m 8:08 / km
shoes: New Balance 875

A bit hesitant in places and my route choice to 11 was really bad, i tried giing through the rocks and lost at least 1 min.

10 PM

Circuits 18:00 [1]

Same as usual

Blue - Splits

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