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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Florence

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Orienteering7 6:36:32 29.2(13:35) 47.0(8:26) 1005
  Running6 4:54:00 10.0 16.1 1028
  Climbing1 2:00:00
  Football1 1:10:00
  stretching6 1:10:00
  Core Work1 30:00
  Total17 16:20:32 39.21 63.1 2033
  [1-5]17 15:30:32
averages - sleep:9.5

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Monday Feb 28, 2011 #

Orienteering race 27:32 [5] 5.0 km (5:30 / km) +120m 4:55 / km

good run. epic control flow, in sand dunes!! found navigation pretty easy and my running felt good until the running leg across town. joint time with charlotte, 7th overall. pleased with result :)


training is paying off :)

Sunday Feb 27, 2011 #

Orienteering race 53:00 [4] 9.0 km (5:53 / km) +150m 5:26 / km

good run! mistake at 3 and route choice mistake at 16. lost time at 17 although i could see no other way than through the green... pleased with result :) only like 15sec down on runa

Saturday Feb 26, 2011 #

Orienteering race 1:00:00 [3] 7.0 km (8:34 / km)

some long score thing i did with lucy

Friday Feb 25, 2011 #

Note
(rest day)

walked up 2 epic mountains in spain. HOT!

Wednesday Feb 23, 2011 #

Running 30:00 [2]

Monday Feb 21, 2011 #

Running 58:00 [3] 8.1 km (7:10 / km) +268m 6:09 / km

cheeky run with rona up arthurs seat an sailsbury crags. had a good chat and walked some hills but i was just taking it easy :)

stretching warm up/down 10:00 [0]
slept:10.0

Sunday Feb 20, 2011 #

Note
slept:10.5 (sick)

still didnt feel 100% and was out all day so didnt run

Saturday Feb 19, 2011 #

Note
(sick)

felt pretty run down after 2 late nights

Thursday Feb 17, 2011 #

5 PM

Climbing 2:00:00 [4]
(rest day)

arms proper hurt! felt like a worked hard. managed a 4 but should be able to do 5s

Tuesday Feb 15, 2011 #

4 PM

Running warm up/down 10:00 [2]

Running intervals 17:00 [5]

10 x 1 min on 45sec off. started with 30 sec off but i wasnt recovering so dropped it down to 45sec.
didnt feel very good but i did 10

Running warm up/down 26:00 [2]

warm down jog. calves were pretty tight, especially left

stretching warm up/down 10:00 [0]

Sunday Feb 13, 2011 #

12 PM

Orienteering race 53:00 [4] 5.6 km (9:28 / km) +240m 7:48 / km

blue course. was hard navigationally especially at start so took it steady and made no mistakes pretty much. came 2nd behind josh beach

Saturday Feb 12, 2011 #

11 AM

Orienteering 2:00:00 [3] 9.0 km (13:20 / km) +300m 11:26 / km

lakes training with squad. was very technical but managed it with out any big errors :) didnt feel great in the afternoon so i didnt do the afternoon course.

Friday Feb 11, 2011 #

stretching warm up/down 10:00 [1]

4 PM

Running long 58:00 [4] 8.0 km (7:15 / km) +410m 5:46 / km
slept:8.0

first half an hour up hill. 28mins to transmittors. 37mins to cairn. 43mins to 12 apposles turn off. 40mins to lower cairn. 58mins home :D wasnt pushing that hard up the hills and feet/shins/calves/ankles all hurt but when i hit the flat i really felt like i was motoring.

Running warm up/down 10:00 [2]

jog around the block

Wednesday Feb 9, 2011 #

Football 1:10:00 [3]

Pool Football. Finished early to watch football

Core Work 30:00 [1]

10 x 30sec plank
4 x side plank either side
2 x back plank

stretching warm up/down 15:00 [0]

lots of calves but stretched everywhere

Tuesday Feb 8, 2011 #

Note
(rest day)

Geography Field Trip

Monday Feb 7, 2011 #

Note
(rest day)

Geography Field Trip

Sunday Feb 6, 2011 #

Orienteering race (Yvette Baker Final) 27:00 [5] 4.4 km (6:08 / km) +95m 5:32 / km

mistakes at 7 and 10. was leading at 9 but pleased with joint 2nd. only 4 sec behind 1st. ran hard!

Saturday Feb 5, 2011 #

Orienteering race (British Nights) 56:00 [4] 7.0 km (8:00 / km) +100m 7:28 / km

mistakes at 3 and 8 but otherwise i was running quite hard

Thursday Feb 3, 2011 #

Running long 45:00 [3] +150m

First 20mins was all up hill so was pretty slow but picked up the pace once i was going along until feet started hurting for shoes (la sportiva) so i dropped down and just ran home.

stretching 15:00 [0]

Wednesday Feb 2, 2011 #

3 PM

Running 40:00 [3] +200m

was slow on the hills but picked up the pace until my left foot started hurting from my shoes so i just headed back
4 PM

stretching warm up/down 10:00 [1]

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