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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RMac

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  4 8:00:00
  Orienteering7 7:33:24 22.18(20:26) 35.7(12:42) 13533 /41c80%
  Running4 1:14:28 9.26(8:03) 14.9(5:00) 200
  Strength7 1:05:00
  stretching3 25:00
  Total20 18:17:52 31.44 50.6 33533 /41c80%
averages - sleep:9.3

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Thursday Jun 23, 2011 #

Event: EYOC 2011
 

Thursday Jun 16, 2011 #

3:00:00 [3]
shoes: Nike xc spikes

sports day gunna skip usual training just to tired

Wednesday Jun 15, 2011 #

Strength 10:00 [3]
(rest day)

Tuesday Jun 14, 2011 #

2:00:00 [3]
slept:10.0 shoes: asics kayano

Monday Jun 13, 2011 #

Strength 10:00 [3]
(rest day)

Sunday Jun 12, 2011 #

Orienteering race 1:32:00 [3] *** 10.2 km (9:01 / km) +135m 8:28 / km
spiked:12/16c slept:9.0 shoes: Inov8 x-talon 190

oh dear oh dear!!!!! so bad times... went out on my 5.8km course nd ran more than ten k... made evry mistake possible nd i think a definate sign that i need to slow down iv got my speed up nd im knacklered from doing it, so knackered that i was making things fit in my head nd by the end of my course all i could think was follow the red line...

Saturday Jun 11, 2011 #

Orienteering race 25:00 [3] * 3.7 km (6:45 / km)
slept:9.0 shoes: asics kayano

urban race at lossiemouth wasn't very interesting i kind of went into auot pilot nd just did it was pretty tired and legs felt heavy

Friday Jun 10, 2011 #

6 PM

Orienteering 25:00 [3] ** 3.1 km (8:04 / km)
spiked:12/13c slept:10.0 shoes: Inov8 x-talon 190

sprint was quite a long one :p but was good and fast made one mistake on teh control i always seem to make mistakes on its in this pit nd every time i find it i try nd remember where it was but never manage :p body was pretty tired was struggling bit guess all the training atm is a tad much ....

Thursday Jun 9, 2011 #

7 PM

Running tempo 14:12 [4] 3.0 km (4:44 / km)

new pb again which is good emans my running is peaking at right time... was horrible nd wet so missed getting cold at athletics for a fast run around the time of the eyoc predicted winning time for the sprint so i can b beasting it all the way round there

stretching 10:00 [3]

+some core

Wednesday Jun 8, 2011 #

6 PM

Orienteering 48:00 [3] ** 3.8 km (12:38 / km)
spiked:9/12c slept:9.0 shoes: studdedy ones

so tyrebagger i was up for a fast run but then when i got there nd rememebr how i cannot run in the heather it was interesting i did run fast when i could i thought about my routes in nd out of controls but it was interesting because i had to draw my map on so the controls circles werent that great nd i had no description so that was interesting ofetn but made me looke really closely at what was in the circle
9 PM

Strength 5:00 [3]

Tuesday Jun 7, 2011 #

4 PM

2:00:00 [4]
slept:9.0 shoes: asics kayano

so warm up drills then javelin
then 150 sprint 150 wlak 300 run 300 walk 3 times
1st 150 35s.... 1st 300m 60s
2nd 150 32s 2nd 300m 55s
3rd 150 35s 3rd 300m 59 s
was good session middle 3 is faster cause didnt think we would have time for more which just amde the alst two runs even harder but worked hard nd did a warm down afterwards
9 PM

Strength 10:00 [3]

+10 min stretchin

Monday Jun 6, 2011 #

11 AM

Strength 20:00 [3]

wii fit wooo... but actually doing the proper excerices so got a good wee worhout
4 PM

Running tempo 24:20 [4] 4.8 km (5:04 / km) +100m 4:35 / km
slept:9.0 shoes: asics kayano

went out was pretty stiff but kept running really hard the stiffness turned into pain but i was in an epic zone an beasted up all the hills which was great nd a new pb by 3sec :)

Sunday Jun 5, 2011 #

Orienteering 2:00:00 [3] 5.0 km (24:00 / km)

more scotjos was good and fast always planning ahead and keeping control flow bit gutted in the relay i punched the first control last nd it was one of those old style ones so i had to wait ages and everyone lost me :s

Saturday Jun 4, 2011 #

Orienteering 2:00:00 [3] 7.0 km (17:09 / km)
shoes: studdedy ones

bit of scotjos training was good prep for 6 days nd got to c wat oban was like... some of it was nice really technical the other parts you just couldnt run in the terrain was epic nd there were millions of ticks... it was good practice in fine detail over on the paired course because i had to think about what i was doing which is something i need to work on in fine detail

Friday Jun 3, 2011 #

6 PM

Orienteering race 23:24 [4] 2.9 km (8:04 / km)
shoes: Inov8 x-talon 190

nice sprint ran fast but was very tight did a warm up but really struggled to get going once i was going i did my best not to stop nd get some good speed up...

Strength 5:00 [3]

Thursday Jun 2, 2011 #

6 PM

Running intervals 13:56 [4] 3.0 km (4:39 / km)
slept:9.0 shoes: asics kayano

not sure if that really is the distance cause watch was nto managing but basically to athletics via the tip was ovely legs really stiff getting back into it but knees felt a bit better

1:00:00 [3]
shoes: asics kayano

warm up after a run is werird but nice ... then drills then purple face then a very very slow jog home for a warm down

Strength 5:00 [3]

stretching 5:00 [3]

Wednesday Jun 1, 2011 #

11 AM

Running tempo 22:00 [4] 4.1 km (5:22 / km) +100m 4:47 / km
slept:10.0 shoes: asics kayano

so ready to go training again ovs it was ahrd to get back out nd knees were sore but was doing good intul a i got attacked by a dog who ripped my t-shirt nd i was forced to stay still for ages will this poor old man tried to control it so we both ended up wrestling it to get it lead on wasted me a fair amount of time then i had trees to avoid which is why i was taking the different route in the first place it was interesting but felt good in a painful way.
12 PM

stretching 10:00 [3]

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