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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mat-d

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  RUNNING22 12:40:09 84.38 135.8 3180
  CONDITIONING18 4:40:00
  ORIENTEERING2 2:48:51 16.16(10:27) 26.0(6:30) 910
  BIKING2 2:30:00 15.53 25.0 600
  CLIMBING1 1:00:00
  Total38 23:39:00 116.07 186.8 4690
  [1-5]32 20:39:00

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Sunday Feb 28, 2010 #

11 AM

RUNNING warm up/down 13:00 [3] 3.0 km (4:20 / km) +25m 4:10 / km
shoes: New Asics 1140

Down to Jonny/Liz's in Hillsborough

RUNNING 1:05:00 [3] 12.0 km (5:25 / km) +260m 4:53 / km
shoes: New Asics 1140

With Jonny/Liz for their Eyam Half Marathon Training. Steady low/mid pace with lots of chatting.

Hillsborough - Rivelin - Bell Hagg - Crosspool - Hillsborough
C • Garmin 4

RUNNING 32:00 [4] 6.0 km (5:20 / km) +225m 4:29 / km
shoes: New Asics 1140

Extended run back from Hillsborough taking in the sites of the Uni.
1 PM

CONDITIONING 10:00 [0]

CONDITIONING 10:00 [2]

Press ups and crunches
5 PM

CONDITIONING 15:00 [2]

More Pressups/Crunches (while watching the footie)

CONDITIONING 10:00 [1]

More Stretching/Lunges

Saturday Feb 27, 2010 #

12 PM

RUNNING (Ringinglow Loop) 1:20:00 [3] 13.0 km (6:09 / km) +360m 5:24 / km
shoes: X-Talon 212

Miserable weather with about 20m visibility on the tops!
Very slow going and couldn't work out where i was going, managed to run in a circle at one stage in the ditches over to Burbage North and ended up on the road!

Ringinglow-Stanage-Higgar-Quarries-Roman Road-Ringinglow

2 PM

CONDITIONING 10:00 [0]

Friday Feb 26, 2010 #

Note
(rest day)

11 PM

RUNNING 20:00 [1] 2.5 km (8:00 / km) +80m 6:54 / km

To and from the pub in the cold!

Thursday Feb 25, 2010 #

6 PM

RUNNING warm up/down 25:00 [3] 5.0 km (5:00 / km) +140m 4:23 / km
shoes: New Asics 1140

Crookes warm up/down

RUNNING hills 10:00 [5] 2.0 km (5:00 / km) +150m 3:38 / km
shoes: New Asics 1140

5 x Conduit Reps

CONDITIONING 10:00 [0]

CONDITIONING 15:00 [3]

1on/1off Crunches, Planks and Pressups.

Wednesday Feb 24, 2010 #

6 PM

CLIMBING 1:00:00 [2]

At the matrix, not really that fussed. tried a few but god a little pumped while trying not to be put off by the big headed men with no tops on.
8 PM

RUNNING 25:00 [2] 5.5 km (4:33 / km) +130m 4:04 / km
shoes: New Asics 1140

Small Crospool loop after climbing. good loosener, not very fast.

CONDITIONING 5:00 [0]

Tuesday Feb 23, 2010 #

6 PM

RUNNING 38:42 [3] 8.0 km (4:50 / km) +180m 4:21 / km
shoes: F-Lite 300

Church loop in the snow - knackered - legs feeling a little heavy and having stomach cramps... nice!
7 PM

CONDITIONING 10:00 [0]

Monday Feb 22, 2010 #

6 PM

RUNNING 30:00 [3] 5.0 km (6:00 / km) +130m 5:19 / km
shoes: New Asics 1140

Nice warm down after the weekend... felt quite fresh!
Crosspool loop - very sketchy in my trainers!!

CONDITIONING 10:00 [0]

7 PM

CONDITIONING 10:00 [2]

Bit of core work.

Sunday Feb 21, 2010 #

11 AM

RUNNING warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: X-Talon 212

Managed to not take a v6 dibber, and so swapped with my dad on the start line as no one knew if the controls had punches or not...
12 PM

ORIENTEERING (Southern Champs) 2:05:51 [5] **** 18.0 km (7:00 / km) +750m 5:47 / km
shoes: X-Talon 212

After my faf with the dibber i was back in the zone, which made a change...
Made a nice route to the long leg, and loved the running.
Made a big error at 9, then couldn't really claw it back and was getting tired at the hour mark.
Enjoyed the middle section but made stupid errors at 26 & 27 as was starting to bonk out.
Felt very long, but then it was, and defnintely the longest race in a while.
Still, room for improvement!
2 PM

RUNNING 15:00 [2]
shoes: X-Talon 212

3 PM

CONDITIONING 10:00 [0]

Saturday Feb 20, 2010 #

1 PM

RUNNING warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: X-Talon 212

2 PM

ORIENTEERING race 43:00 [5] **** 8.0 km (5:23 / km) +160m 4:53 / km
shoes: X-Talon 212

Felt a little tired after a stupidly hard week at work, still, got into the start lane and got in the zone.
Caught a youngster with a GB top up at number 1, then cruised into a tempo around the ditch controls...
Made a silly error at 9-10 where I went straight rather than the path route - this took me through deep snow and nasty light green ming.
Still managed to dust that off until 12 where I went over on my ankle pretty hard. Hobbled down the track to 13 then regained pace for the last few.
felt good at the end, pity about my 2-3 minute wobbles in the middle.

RUNNING warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: X-Talon 212

5 PM

CONDITIONING 15:00 [0]

Thursday Feb 18, 2010 #

6 PM

RUNNING 25:00 [3] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: New Asics 1140

Crosspool loop

Tuesday Feb 16, 2010 #

6 PM

RUNNING 40:05 [4] 8.0 km (5:01 / km) +180m 4:30 / km
shoes: New Asics 1140

Churches Loop
7 PM

CONDITIONING 10:00 [0]

CONDITIONING 10:00 [3]

Monday Feb 15, 2010 #

CONDITIONING 15:00 [0]

CONDITIONING 15:00 [2]

Sunday Feb 14, 2010 #

1 PM

RUNNING 15:00 [3] 3.0 km (5:00 / km) +40m 4:41 / km
shoes: New Asics 1140

Loosener after biking and before rugby!

CONDITIONING 10:00 [0]

Saturday Feb 13, 2010 #

1 PM

BIKING long (Ladybower) 1:30:00 [2] * 25.0 km (3:36 / km) +600m 3:13 / km
shoes: F-Lite 300

Biking for Liz's birthday with people of all abilities, going was slow but good fun!
3 PM

BIKING (Ladybower) 1:00:00 [1]

Lots of standing around and waiting for people
5 PM

CONDITIONING 15:00 [0]

Pain from the saddle is immense!!

Friday Feb 12, 2010 #

6 PM

RUNNING warm up/down 5:00 [3] 1.0 km (5:00 / km) +20m 4:33 / km

7 PM

RUNNING hills (Springvale Heros) 52:15 [4] 9.5 km (5:30 / km) +520m 4:19 / km
shoes: New Asics 1140

2 Full Reps...

6.29D
6.49U
5.18D
7.31U
5.22D
7.32U
5.17D
7.54U

RUNNING warm up/down 4:07 [3] 0.8 km (5:09 / km) +20m 4:34 / km
shoes: New Asics 1140

CONDITIONING 15:00 [0]

Thursday Feb 11, 2010 #

7 PM

RUNNING 30:00 [3] 6.5 km (4:37 / km) +110m 4:15 / km
shoes: New Asics 1140

Chemistry Loop.
8 PM

CONDITIONING 10:00 [0]

Wednesday Feb 10, 2010 #

RUNNING 10:00 [2]

Very short jog.

Monday Feb 8, 2010 #

6 PM

RUNNING 30:00 [4] 7.0 km (4:17 / km) +80m 4:03 / km
shoes: New Asics 1140

Crospool loop AW
7 PM

CONDITIONING 15:00 [0]

CONDITIONING 15:00 [3]

9 PM

Note

Managed to catch up on Jack Bauer time... ah yeah!

Sunday Feb 7, 2010 #

2 PM

RUNNING 1:00:00 [3] 9.0 km (6:40 / km) +150m 6:09 / km
shoes: X-Talon 212

Cutthroat Bridge and around in the fog/snow...

Slow and steady after a heavy night at the o2

Saturday Feb 6, 2010 #

RUNNING 1:00:00 [4] 10.0 km (6:00 / km) +200m 5:27 / km
shoes: F-Lite 300

Rivelin Hanging Stone loop from home in the FOG.

Sneaked it in before my lunch @Interval and meeting with the TV and the England Rugby Team...

Tuesday Feb 2, 2010 #

RUNNING 30:00 [3] 6.0 km (5:00 / km) +80m 4:41 / km
shoes: New Asics 1140

Crosspool loop

CONDITIONING 10:00 [0]

Monday Feb 1, 2010 #

Note

Resting after my feet were in pieces after the bog and ice and tussocks...

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