Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 31 days ending Mar 31, 2010:

activity	#	time	miles		km		+m
Orienteering	9	10:25:31	39.64	(15:47)	63.8	(9:48)	1105
Running	14	6:59:32	34.57	(12:08)	55.64	(7:32)	330
Athletics	4	3:02:28	11.68		18.8		15
Circuits	10	3:00:00
Swimming	3	2:19:00	3.55	(39:07)	5.72	(24:19)
Cycling	2	1:38:30	4.97		8.0
Total	34	27:25:01	94.42		151.96		1450

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Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1

10 AM

Running warm up/down 30:00 [2] 3.5 km (8:34 / km)
shoes: New Balance 875

Run/walk out to the start, then drills along the road by the start.

11 AM

Orienteering race 1:08:58 [5] ***** 4.9 km (14:04 / km) +345m 10:25 / km
ahr:190 max:202 shoes: New Balance 875

Trossachs event was the 3rd 1st year 16 and about 11th overall

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

12 PM

Running warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: New Balance 875

Run up to the start and warmup there too

1 PM

Orienteering race 46:03 [5] **** 5.3 km (8:41 / km) +220m 7:12 / km
shoes: New Balance 875

Touch Estate middle race, 4th 1st year 16

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: New Balance 875

Jog back to the car park and some stretches

Thursday Mar 25, 2010 #

3 PM

Running 15:00 [3] 2.5 km (6:00 / km)

Pacing the primary schools cross country,not sure about the time

Tuesday Mar 23, 2010 #

6 PM

Cycling warm up/down 18:30 [2] 4.0 km (4:38 / km)
ahr:152 max:181 shoes: New Balance 875

Cycled down to bramhall park for some short hill reps

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)
ahr:179 max:190 shoes: New Balance 875

Just jogging around to warm my legs ups and find a suitable start point

Running hills 11:00 [5] 2.0 km (5:30 / km) +100m 4:24 / km
ahr:190 max:201 shoes: New Balance 875

Found the steepest bit of the slope and did 10 seconds sprint up, then about 15 to jog back down, so ended up starting every 30 seconds, gave myself a longer rest after 10 and sometimes missed my watch so ended up running further and messing up the timings.

Running 4:00 [1] 0.5 km (8:00 / km)
ahr:169 max:191 shoes: New Balance 875

Running around for recovery and rest, and to keep warm

Running hills 10:00 [5] 2.0 km (5:00 / km) +100m 4:00 / km
ahr:191 max:200 shoes: New Balance 875

Another set of 20 by 10 seconds, this time i listened for my watch and got it every time, so didn't waste as much time compensating for it.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
ahr:177 max:200 shoes: New Balance 875

Jogged out along a flattish path for 2:30 and back

Cycling warm up/down 20:00 [2] 4.0 km (5:00 / km)
ahr:156 max:187 shoes: New Balance 875

Back up the hill to home, was a lot harder than normal

Monday Mar 22, 2010 #

3 PM

Swimming (Recovery) 40:00 [2] 1.0 mi (40:01 / mi)

Sunday Mar 21, 2010 #

Event: Midlands Champs, National Event

11 AM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance 875

Ran to the start, then drills up and down the ''path''

Orienteering race (Midlands Champs) 58:01 [5] *** 6.7 km (8:40 / km) +170m 7:41 / km
ahr:195 max:206 shoes: New Balance 875

Ran M16A, came 10th, 12 minutes behind Aidan

9 - Splits

Saturday Mar 20, 2010 #

Event: Huntingdon Town Race

12 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance Red

Orienteering race 21:13 [5] 3.4 km (6:14 / km)
shoes: New Balance Red

Huntingdon Town Race
M16- course, was 2nd when we left to Adam, 1:31 down. He wore his Garmin, and got 4.5 km distance on similar routes

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

Ran round the park and did some stretches whilst watching runners go through the middle of the woods

Thursday Mar 18, 2010 #

7 PM

Athletics warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: New Balance Red

Running around the track with some drills

Athletics race (Radcliffe) 8:28 [5] 2.2 km (3:51 / km) +15m 3:43 / km
shoes: New Balance 875

Athletics intervals 15:00 [3] 1.5 km (10:00 / km)
shoes: New Balance 875

Drills then speed drills over about 70m stretches, jog, then sprint when passing the hurdle

Athletics warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: New Balance 875

Jogged round the track a couple of times

Athletics (Stretching) 15:00 [1]

Lots of stretches, quite a few were new to me

Wednesday Mar 17, 2010 #

7 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: New Balance Red

Ran out to fletcher moss and found the track

Running intervals 24:00 [5] 2.4 km (10:00 / km)
ahr:160 max:202 shoes: New Balance Red

Ran a 3 person realay in pairs, so we got the time of 2 reps to rest. Me and Alistair were together. Each rep was about 350-400m long
1:17
1:15
1:18
1:17
1:21
1:17
One direction was slightly mor climb in the middle, and i was slowing down towards the end

Running (Between the 2 places) 18:00 [2] 2.0 km (9:00 / km)
ahr:160 max:206 shoes: New Balance Red

Ran across the park to find a place to do parlauf. We discussed a few places to do it and ended up on the rugby pitches.

Running intervals (Parlauf) 8:30 [5] 1.2 km (7:05 / km)
ahr:201 max:206 shoes: New Balance Red

Me and John together, round half of the rugby pitch.

Running warm up/down 13:00 [2] 1.5 km (8:40 / km)
ahr:170 max:194 shoes: New Balance Red

Ran back, had moved back through the park, so less distance

Monday Mar 15, 2010 #

3 PM

Swimming 40:00 [3] 1.0 mi (40:01 / mi)

Was going to do a long swim, but when i got in the pool it was quite hard, so shortened it and did it slowly to recover

Sunday Mar 14, 2010 #

10 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance 875

Ran down the slope and then chased Ed and went back to the start

Orienteering (NWJS) 1:50:00 [3] 9.5 km (11:35 / km)
shoes: New Balance 875

Various excercises then a head to head race where you did 2 controls and then came back in, and out 5 times in total

Saturday Mar 13, 2010 #

11 AM

Running race (12 minute run) 12:00 [5] 3.04 km (3:57 / km)
shoes: New Balance Red

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance Red

12 PM

Orienteering (NWJS) 2:00:00 [3] **** 10.0 km (12:00 / km)
shoes: New Balance 875

NWJS training at Haverigg, some excercises, then a short realy where you had to do 2 courses.

Friday Mar 12, 2010 #

9 PM

Circuits 20:00 [1]

Same as usual

Thursday Mar 11, 2010 #

6 PM

Athletics warm up/down 20:00 [2] 1.5 km (13:20 / km)

Jogging round and strecthing

7 PM

Athletics warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: New Balance Red

Ran round the track 4 times, the last 2 laps were interspersed with drills and strides

Athletics 15:00 [2] 1.0 km (15:00 / km)
shoes: New Balance Red

Drills

Athletics race 3:00 [5] 1.0 km (3:00 / km)
shoes: New Balance Red

1km sprint race

Athletics intervals 10:00 [4] 0.4 km (25:00 / km)
shoes: New Balance Red

Speed up every time we went past a marker, 4 times 100m stretch

10 PM

Circuits 20:00 [1]

Same as usual

Wednesday Mar 10, 2010 #

4 PM

Circuits 20:00 [1]

Same as usual

6 PM

Orienteering long (Street League) 59:53 [4] * 12.0 km (4:59 / km)
shoes: New Balance Red

Penwortham, last event in the series, took a few minutes to get going and we were a bit tight for time near the end, but got about 90 points which is a good score for me.

Tuesday Mar 9, 2010 #

6 PM

Running long 1:06:42 [3] 12.9 km (5:10 / km) +130m 4:55 / km
shoes: New Balance 875

First time i have done this one when there is no snow on the ground.

9 PM

Circuits 20:00 [1]

Same as usual

Monday Mar 8, 2010 #

7 PM

Circuits 20:00 [1]

Same as usual

Sunday Mar 7, 2010 #

11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance 875

Ran around the car park a bit and up the hill

Orienteering race 1:05:53 [5] **** 6.9 km (9:33 / km) +130m 8:44 / km
shoes: New Balance 875

Ran Blue at Gullane Dunes
Made a route choice error to no.2 which lost me 2 mins and Bob caught me up, then we kept on seeing each other from then on, with one of us getting away and then making a small mistake and the other catching up and it happened again and again, in the end we fiished about 10 secs apart, so he beat me by 1.10

10 PM

Circuits 10:00 [3]

Could only manage half of it

Blue - Splits

Saturday Mar 6, 2010 #

Event: British Night Champs

7 PM

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: New Balance 875

Ran out to the start, i managed to fall into the muddy ditch in the middle of the track and got my compass coated in black mud, then my Dads torch wire came loose, overall not the best preparation for a race

Orienteering race 1:15:30 [4] *** 5.1 km (14:48 / km) +240m 11:59 / km
shoes: New Balance 875

Went sliding down the hill to no.1, which was fun except for the wet
Kept on getting asked questions by the TV crews which was really off putting and it always seemed to happen just after a mistake. Came last, 21 mins down on Simon.

M16 - Splits

Thursday Mar 4, 2010 #

5 PM

Circuits 20:00 [1]

Same as tuesday

7 PM

Athletics warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: New Balance Red

Ran round the track a few times

Athletics (Drills) 15:00 [3] 1.0 km (15:00 / km)
shoes: New Balance Red

Various drills

Athletics intervals 16:00 [4] 2.4 km (6:40 / km)
shoes: New Balance Red

200m in 40 secs, then 100m jog back to the start, 8 times over.

Athletics warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance Red

Round the track twice and back across

Circuits (Athletics) 10:00 [2]

Squats, pressups, variety of situps, variety of different twists and crunches, leg lifts.

Wednesday Mar 3, 2010 #

7 PM

Running warm up/down 12:20 [2] 1.5 km (8:13 / km)
shoes: New Balance 875

Ran on a loop around the fields, then up to the national trust field

Running hills 10:00 [4] 2.0 km (5:00 / km)
shoes: New Balance 875

Zig zagging up and down the hill continuosly for 10 mins

Running intervals 30:00 [5] 3.0 km (10:00 / km)
shoes: New Balance 875

6x500m circuit with a big steep climb and then a gradual downhill, didn't feel as though i could go any faster, even though it seemed like i was going really slowly.

Running warm up/down 13:00 [1] 1.1 km (11:49 / km)
shoes: New Balance 875

Ran back with a small loop around the block, tweaked my ankle coming down the field, but its fine now

10 PM

Circuits 20:00 [1]

Same as yesterday

Tuesday Mar 2, 2010 #

6 PM

Cycling tempo 1:00:00 [3]

On the turbo
10 mins normal speed, then 5 fast, did this 4 times over.
Found it hard to judge whether i was going at similar speeds to usual because i didn't have my HRM

9 PM

Circuits 20:00 [1]

upped everything by 5 now

Monday Mar 1, 2010 #

3 PM

Swimming 59:00 [3] 2.5 km (23:36 / km)

100 lengths

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