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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Mar 27, 2010:

activity # timemileskm+m
  Orienteering2 1:44:04 7.46(13:57) 12.0(8:40) 390
  Running5 1:35:00 7.46(12:44) 12.0(7:55) 200
  Swimming1 40:00 1.0(40:01) 1.61(24:52)
  Cycling1 38:30 4.97(7:45) 8.0(4:49)
  Total6 4:37:34 20.88(13:17) 33.61(8:16) 590

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Saturday Mar 27, 2010 #

12 PM

Running warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: New Balance 875

Run up to the start and warmup there too
1 PM

Orienteering race 46:03 [5] **** 5.3 km (8:41 / km) +220m 7:12 / km
shoes: New Balance 875

Touch Estate middle race, 4th 1st year 16

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: New Balance 875

Jog back to the car park and some stretches

Thursday Mar 25, 2010 #

3 PM

Running 15:00 [3] 2.5 km (6:00 / km)

Pacing the primary schools cross country,not sure about the time

Tuesday Mar 23, 2010 #

6 PM

Cycling warm up/down 18:30 [2] 4.0 km (4:38 / km)
ahr:152 max:181 shoes: New Balance 875

Cycled down to bramhall park for some short hill reps

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
ahr:179 max:190 shoes: New Balance 875

Just jogging around to warm my legs ups and find a suitable start point

Running hills 11:00 [5] 2.0 km (5:30 / km) +100m 4:24 / km
ahr:190 max:201 shoes: New Balance 875

Found the steepest bit of the slope and did 10 seconds sprint up, then about 15 to jog back down, so ended up starting every 30 seconds, gave myself a longer rest after 10 and sometimes missed my watch so ended up running further and messing up the timings.

Running 4:00 [1] 0.5 km (8:00 / km)
ahr:169 max:191 shoes: New Balance 875

Running around for recovery and rest, and to keep warm

Running hills 10:00 [5] 2.0 km (5:00 / km) +100m 4:00 / km
ahr:191 max:200 shoes: New Balance 875

Another set of 20 by 10 seconds, this time i listened for my watch and got it every time, so didn't waste as much time compensating for it.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
ahr:177 max:200 shoes: New Balance 875

Jogged out along a flattish path for 2:30 and back

Cycling warm up/down 20:00 [2] 4.0 km (5:00 / km)
ahr:156 max:187 shoes: New Balance 875

Back up the hill to home, was a lot harder than normal

Monday Mar 22, 2010 #

3 PM

Swimming (Recovery) 40:00 [2] 1.0 mi (40:01 / mi)

Sunday Mar 21, 2010 #

11 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance 875

Ran to the start, then drills up and down the ''path''

Orienteering race (Midlands Champs) 58:01 [5] *** 6.7 km (8:40 / km) +170m 7:41 / km
ahr:195 max:206 shoes: New Balance 875

Ran M16A, came 10th, 12 minutes behind Aidan

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