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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Florence

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Orienteering8 8:24:00 16.84 27.1 930
  Running5 3:26:46 7.6 12.23 430
  Cycling1 2:30:00 11.18(13:25) 18.0(8:20) 200
  Core Work9 1:40:00
  Total19 16:00:46 35.62 57.33 1560
averages - sleep:10

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Tuesday May 31, 2011 #

Cycling 2:30:00 [2] 18.0 km (8:20 / km) +200m 7:54 / km
(sick)

lunch and breaks included and wasnt very hard and felt rubbish but felt like i might as well put it as training because it did work my legs. chilled on the beach with sarah after in the sun :D

Core Work 15:00 [2]
(sick)

long usual

Monday May 30, 2011 #

Core Work 15:00 [1]
(sick)

long version of usual all week

Sunday May 29, 2011 #

Note

stayed in bed/sofa with duvet all day. only highlight was watching jamie olivers 30min meals wich made me so motivated to cook that a made a cheese sandwich

Saturday May 28, 2011 #

Note

travelling to skye. felt like crap and got ill. great start to the week

Wednesday May 25, 2011 #

Running race (Badger Stone Relay) 18:46 [4] 2.1 mi (8:56 / mi) +80m 7:59 / mi

2nd leg. took quite a few places on the hills and only got took by one guy and then took 1 on the downhill. got a stitch at the badgerstone though...

Tuesday May 24, 2011 #

Note
slept:10.5

kind of having last week and this week as rest weeks after the season before building up to eyoc and the summer. plus im not particulally motivated to train right now anyway.

Sunday May 22, 2011 #

Orienteering race (WOC Long) 1:18:00 [3]

bad bad bad bad. didnt even feel good running.

Saturday May 21, 2011 #

Orienteering race (WOC Middle) 51:00 [4]

bad bad bad. and hard running

Tuesday May 17, 2011 #

Running intervals 40:00 [4]
slept:9.5

tennis club. 8minjog down.
16 laps of about 300m i guess. took about 55-1min each. with 20 sec rest inbetween.

then did 6 15 sec sprints with 5 sec rest inbetween.

5min jog then met mum and lucy and walked back with them

Core Work 10:00 [1]

Monday May 16, 2011 #

Core Work 10:00 [1]

Saturday May 14, 2011 #

Orienteering race (British Long Champs) 58:00 [4] 8.5 km (6:49 / km) +210m 6:04 / km

7.2 straight line which was 8.2min kms. Pretty good run, lost 1.30 at no1 so that was a pretty big mistake but after that i was clean. took my time to make sure i had a good attackpoint, bearing and pacing. and it worked. British Middle and Long Distance Champ now! also i ran pretty hard aspecially on the paths (no13) and was dying at the end but im glad i ran hadr because now i know i can run hard for 8+km in terrain. BRING ON EYOC!

Results and Routegadget http://www.boc2011.org.uk/

Thursday May 12, 2011 #

Orienteering (Aire Training) 45:00 [3]

Esholt training. route choice with joe and then attackpoints. tried to get my legs moving again after jack bloor and it took a very long time but im glad i kept going because my legs feel much better now. chatted to beth and joe walking to and from the station which was good :)

Wednesday May 11, 2011 #

Core Work 10:00 [3]

Tuesday May 10, 2011 #

Running race (Jack Bloor Fell Race) 53:00 [4] 5.5 mi (9:38 / mi) +350m 8:03 / mi

was AWESOME!! loved every minute of it. pushed quite hard and although i had a stitch most of the way i did pretty well. took places on the hills, lost them on the flat and took some on the downhill (especially the steep one at the end)

results:
http://www.jackbloor.co.uk/results

Monday May 9, 2011 #

Core Work 10:00 [1]

usual

Sunday May 8, 2011 #

Orienteering race (Barns Cliff) 1:09:00 [3] 6.5 km (10:37 / km) +300m 8:38 / km

5km straight line. slowest min per km i have done in a long while! was typical ebor. slow steep and i literally couldnt get out of breath because i spent 99% of the time climbing over/crawling under vegetation. bits that i could run i pushed hard and felt fast. joe did 66 with an 8 min error. lova won :O

Core Work 10:00 [1]

usual.
plank 30sec
squats
plank 30sec
stretching
press ups
side plank 30sec each side

Saturday May 7, 2011 #

Orienteering race (scarborough urban) 30:00 [4] 5.5 km (5:27 / km) +100m 5:00 / km

4km straight line. was ok. didnt really enjoy it but only made 1 mistake so yeah. didnt actually feel that fast but hey

Orienteering (Technical) 1:00:00 [1]

map memory exercises. micro o etc on the top of the cliffs. me joe laura dominated!

Thursday May 5, 2011 #

Orienteering 1:00:00 [3]

aire training at chevin. map memory with joe with was fast. long easy orange and a bearings. got a sore throat on bearings so stoped

Wednesday May 4, 2011 #

Running 55:00 [3]

run with mum at 8. legs couldnt move and mum was beating me on all the hills and even the flat. tragic.

Tuesday May 3, 2011 #

Running hills 40:00 [4]

jog to moor. 10 x jackspouts. rest. 1x long tb. 4x short tb. died.

Core Work 10:00 [1]

Monday May 2, 2011 #

Core Work 10:00 [1]

30sec plank
squats
30sec plank
calf stretching
press ups

Sunday May 1, 2011 #

Orienteering race (jk long) 53:00 [3] 6.6 km (8:02 / km) +320m 6:28 / km

good run. felt strong. pleased with result :)

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