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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Mar 20, 2010:

activity # timemileskm+m
  Orienteering2 2:11:13 8.02(16:22) 12.9(10:10)
  Running3 1:50:30 8.14(13:35) 13.1(8:26)
  Athletics1 1:03:28 4.35 7.0 15
  Swimming1 40:00 1.0(40:01) 1.61(24:52)
  Total5 5:45:11 21.51 34.61 15

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Saturday Mar 20, 2010 #

12 PM

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

Orienteering race 21:13 [5] 3.4 km (6:14 / km)
shoes: New Balance Red

Huntingdon Town Race
M16- course, was 2nd when we left to Adam, 1:31 down. He wore his Garmin, and got 4.5 km distance on similar routes

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

Ran round the park and did some stretches whilst watching runners go through the middle of the woods

Thursday Mar 18, 2010 #

7 PM

Athletics warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: New Balance Red

Running around the track with some drills

Athletics race (Radcliffe) 8:28 [5] 2.2 km (3:51 / km) +15m 3:43 / km
shoes: New Balance 875

Athletics intervals 15:00 [3] 1.5 km (10:00 / km)
shoes: New Balance 875

Drills then speed drills over about 70m stretches, jog, then sprint when passing the hurdle

Athletics warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: New Balance 875

Jogged round the track a couple of times

Athletics (Stretching) 15:00 [1]

Lots of stretches, quite a few were new to me

Wednesday Mar 17, 2010 #

7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: New Balance Red

Ran out to fletcher moss and found the track

Running intervals 24:00 [5] 2.4 km (10:00 / km)
ahr:160 max:202 shoes: New Balance Red

Ran a 3 person realay in pairs, so we got the time of 2 reps to rest. Me and Alistair were together. Each rep was about 350-400m long
1:17
1:15
1:18
1:17
1:21
1:17
One direction was slightly mor climb in the middle, and i was slowing down towards the end

Running (Between the 2 places) 18:00 [2] 2.0 km (9:00 / km)
ahr:160 max:206 shoes: New Balance Red

Ran across the park to find a place to do parlauf. We discussed a few places to do it and ended up on the rugby pitches.

Running intervals (Parlauf) 8:30 [5] 1.2 km (7:05 / km)
ahr:201 max:206 shoes: New Balance Red

Me and John together, round half of the rugby pitch.

Running warm up/down 13:00 [2] 1.5 km (8:40 / km)
ahr:170 max:194 shoes: New Balance Red

Ran back, had moved back through the park, so less distance

Monday Mar 15, 2010 #

3 PM

Swimming 40:00 [3] 1.0 mi (40:01 / mi)

Was going to do a long swim, but when i got in the pool it was quite hard, so shortened it and did it slowly to recover

Sunday Mar 14, 2010 #

10 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance 875

Ran down the slope and then chased Ed and went back to the start

Orienteering (NWJS) 1:50:00 [3] 9.5 km (11:35 / km)
shoes: New Balance 875

Various excercises then a head to head race where you did 2 controls and then came back in, and out 5 times in total

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