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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Mar 13, 2010:

activity # timemileskm+m
  Orienteering3 4:05:46 17.96(13:41) 28.9(8:30) 130
  Circuits6 1:50:00
  Running3 1:43:42 11.46(9:03) 18.44(5:37) 130
  Athletics2 1:08:00 3.67(18:33) 5.9(11:32)
  Total13 8:47:28 33.08 53.24 260

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Saturday Mar 13, 2010 #

11 AM

Running race (12 minute run) 12:00 [5] 3.04 km (3:57 / km)
shoes: New Balance Red

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance Red

12 PM

Orienteering (NWJS) 2:00:00 [3] **** 10.0 km (12:00 / km)
shoes: New Balance 875

NWJS training at Haverigg, some excercises, then a short realy where you had to do 2 courses.

Friday Mar 12, 2010 #

9 PM

Circuits 20:00 [1]

Same as usual

Thursday Mar 11, 2010 #

6 PM

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

Jogging round and strecthing
7 PM

Athletics warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: New Balance Red

Ran round the track 4 times, the last 2 laps were interspersed with drills and strides

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

Drills

Athletics race 3:00 [5] 1.0 km (3:00 / km)
shoes: New Balance Red

1km sprint race

Athletics intervals 10:00 [4] 0.4 km (25:00 / km)
shoes: New Balance Red

Speed up every time we went past a marker, 4 times 100m stretch
10 PM

Circuits 20:00 [1]

Same as usual

Wednesday Mar 10, 2010 #

4 PM

Circuits 20:00 [1]

Same as usual
6 PM

Orienteering long (Street League) 59:53 [4] * 12.0 km (4:59 / km)
shoes: New Balance Red

Penwortham, last event in the series, took a few minutes to get going and we were a bit tight for time near the end, but got about 90 points which is a good score for me.

Tuesday Mar 9, 2010 #

6 PM

Running long 1:06:42 [3] 12.9 km (5:10 / km) +130m 4:55 / km
shoes: New Balance 875

First time i have done this one when there is no snow on the ground.
9 PM

Circuits 20:00 [1]

Same as usual

Monday Mar 8, 2010 #

7 PM

Circuits 20:00 [1]

Same as usual

Sunday Mar 7, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance 875

Ran around the car park a bit and up the hill

Orienteering race 1:05:53 [5] **** 6.9 km (9:33 / km) +130m 8:44 / km
shoes: New Balance 875

Ran Blue at Gullane Dunes
Made a route choice error to no.2 which lost me 2 mins and Bob caught me up, then we kept on seeing each other from then on, with one of us getting away and then making a small mistake and the other catching up and it happened again and again, in the end we fiished about 10 secs apart, so he beat me by 1.10
10 PM

Circuits 10:00 [3]

Could only manage half of it

Blue - Splits

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