Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 10 days ending Jul 31, 2011:

activity

time

miles

Orienteering

10:09:52

36.6

(16:40)

58.9

(10:21)

1915

Running

3:17:03

11.77

(16:44)

18.95

(10:24)

Total

13:26:55

48.37

(16:41)

77.85

(10:22)

1915

2:45

0:00

» now

Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011

10 AM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Inov -8 O-Rocs

Run out to the start with Will and then drills and jogging up and down the beach as we had rrived a bit early. It was funny watching Steve D go towards the dummy kite on the rock in the water.

Orienteering race (Scottish 6 Day 1) 50:08 [5] **** 5.4 km (9:17 / km) +280m 7:22 / km
shoes: Inov -8 O-Rocs

Got caught up at no. 7 by Will, he would have ben behind lightly longer but I went direct through some gorse and he ent round the top. Then after the crossin point on the way to 8 I didn't see him again and thought he had gt away, but he had gone the wrong way around the loop in the woodland, so lost 10 mins, ended up 2 seconds behind Alistair and Joe, who tied and both go me by at least 2 secs on the run in, was ahead of Alistair by 4 secs on the second to last control, Olly was 4 mins ahead and I should have been up with him as had nearly 5 mins of mistakes.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov -8 O-Rocs

Jog with Will, then stretches.

Friday Jul 29, 2011 #

11 AM

Running warm up/down 15:00 [1] *** 2.5 km (6:00 / km)
shoes: Inov -8 O-Rocs

Ran round the forest on the warm-up map a bit to get into the map, hen out onto the open bit to d the warm up controls, then drills.

Orienteering race (Moor of Alvie + Speybank) 37:15 [5] ***** 5.2 km (7:10 / km) +175m 6:08 / km
shoes: Inov -8 O-Rocs

Middle Race where we had to practice routines throughout. Lost it slightly in the vaguer bits at the end.

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: Inov -8 O-Rocs

Jogging up ad down the track, then stretches.

Thursday Jul 28, 2011 #

11 AM

Orienteering warm up/down (Control Hanging) 30:00 [2] **** 2.75 km (10:55 / km)
shoes: Inov -8 O-Rocs

Run out to the 2 controls I was doing, then back.

Running warm up/down 10:00 [1] 0.9 km (11:07 / km)
shoes: Inov -8 O-Rocs

Ran out along the track and did drills on the way back.

Orienteering (Culbin) 1:30:00 [3] **** 9.4 km (9:34 / km) +200m 8:39 / km
shoes: Inov -8 O-Rocs

Speed Control
Control Flow
Keeping on track

Orienteering warm up/down (Control Collecting) 35:00 [1] **** 2.75 km (12:44 / km)
shoes: Inov -8 O-Rocs

Run out to get the same two controls and then stretched when I got back.

Wednesday Jul 27, 2011 #

11 AM

Running warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: Inov -8 O-Rocs

Run around the marsh nd then drills on the track by the minibuses

Orienteering (Anagach) 1:30:00 [3] **** 7.9 km (11:24 / km) +250m 9:50 / km
shoes: Inov -8 O-Rocs

First Controls (star)
Relocation
Distractions (Trains)

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: Inov -8 O-Rocs

Short jog and stretches

2 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New balance 760

Run round the 400m loop to familiarise, then up the track and back for 5mins each way. Then drills on the field.

Running intervals 8:03 [4] 2.4 km (3:21 / km)
shoes: New balance 760

Running (Rest) 9:00 [3] 0.25 km (36:00 / km)
shoes: New balance 760

Jogging around to keep moving, also includes time stood still.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New balance 760

Walk to the tree line, then jog back and stretch.

Tuesday Jul 26, 2011 #

11 AM

Running warm up/down 20:00 [1] 1.6 km (12:30 / km)
shoes: Inov -8 O-Rocs

Run out and back along a track, with some terrain added in, then a lot of drills with Sarah H

Orienteering (Dallaschyle) 2:00:00 [3] **** 10.7 km (11:13 / km) +400m 9:27 / km
shoes: Inov -8 O-Rocs

Control Pick
Extending the Control
Micro
Trains

Running warm up/down 10:00 [1] 0.8 km (12:30 / km)
shoes: New balance 760

Run out and back along the track and some stretches.

Monday Jul 25, 2011 #

11 AM

Running warm up/down 15:00 [3] 0.5 km (30:00 / km)
shoes: Inov -8 O-Rocs

Orienteering (Achlean) 1:30:00 [3] **** 8.3 km (10:51 / km) +300m 9:11 / km
shoes: Inov -8 O-Rocs

Window star
Talk-O
Rough then fine

Sunday Jul 24, 2011 #

12 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov -8 O-Rocs

Run out to the start with Matt, then some drills at the start.

Orienteering race (Long Middle race) 1:07:29 [4] **** 6.5 km (10:23 / km) +310m 8:23 / km
shoes: Inov -8 O-Rocs

Battan, nice area on top, didn't like the light green steeper bits at the far end of he course.

Running 10:00 [1] 0.5 km (20:00 / km)
shoes: Inov -8 O-Rocs

Ran up th track a bit and did some stretches with Chris and Aidan

Saturday Jul 23, 2011 #

Event: cairngorm tour 2011

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