Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 31 days ending Jan 31, 2011:

activity	#	time	miles		km		+m
Orienteering	13	14:38:24	68.66	(12:48)	110.5	(7:57)	635
Running	5	2:35:40	19.7	(7:54)	31.7	(4:55)	330
Total	17	17:14:04	88.36	(11:42)	142.2	(7:16)	965

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Sunday Jan 30, 2011 #

12 PM

Running warm up/down (Delamere) 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov-8's

Ran to the start as I thought I was going to be late.

Orienteering race (Delamere) 48:14 [4] *** 6.4 km (7:32 / km) +115m 6:55 / km
shoes: Inov-8's

Delamere regional event, was 2 minutes or so down on Olly, which is not bad considering it is his local area (sort of)

Saturday Jan 29, 2011 #

10 AM

Orienteering 2:00:00 [3] **** 10.0 km (12:00 / km)
shoes: Inov-8's

Macc forest training, did the ones I didn't have time for last week then helped collect in the controls

Wednesday Jan 26, 2011 #

7 PM

Orienteering race (Street League) 1:01:18 [3] * 11.0 km (5:34 / km)
shoes: New balance 760

Kirkham - Used my old trainers and shin splints were not so much of a problem as to slow me down, got 1230 but lost 30 for being late.

Tuesday Jan 25, 2011 #

7 PM

Running warm up/down (Athletics) 20:00 [3] 4.0 km (5:00 / km)
shoes: New balance 760

Warm up around the streets, took it easy as didn't want to get shin splints.

Running tempo (Threshold) 6:00 [4] 1.2 km (5:00 / km)
shoes: New balance 760

Did it around the grass on the inside.

Running intervals (6 x 300m) 13:00 [3] 2.4 km (5:25 / km)
shoes: New balance 760

Each was about 65 secs, and then a very slow jog around the bend to recover, about the same time.

Sunday Jan 23, 2011 #

10 AM

Orienteering (NWJS) 2:00:00 [3] **** 14.0 km (8:34 / km)
shoes: Inov-8's

Macclesfield Forest
Did 4 excercises then a John o Goats style race which I somehow managed to get into the group that had to go to all the controls, then collected a couple at the end.

Saturday Jan 22, 2011 #

10 AM

Orienteering (NWJS) 1:50:00 [2] *** 15.0 km (7:20 / km)
shoes: Inov-8's

Little Budworth, did all the excercises then a 3km head to head race.

6 PM

Orienteering race (Haigh Hall Night) 54:00 [3] 6.2 km (8:43 / km) +120m 7:56 / km
shoes: Inov-8's

Was an OK race, but the map was 4 years out of date and a lot had changed. Other than that i was fine, with only an overshoot which wasn't down to the map at all.

Wednesday Jan 19, 2011 #

6 PM

Orienteering race (Street League) 1:15:20 [3] * 10.0 km (7:32 / km)

Not good, got shin splints from the start and was going slow

Sunday Jan 16, 2011 #

12 PM

Orienteering race (Watergrove) 42:43 [4] *** 6.0 km (7:07 / km) +220m 6:01 / km
shoes: Inov-8's

Ran blue men, John caught a minute on me when I had just about reached the top of the hill, then I stayed behind him for most of it, except for a brief pass on the long downhill leg, but took the wrong route choice out of it and was behind again, he pulled out about 30 seconds on me from there to the finish. Basic navigation all the way round with no major mistakes, but my running speed seems to be up to par with others which I didn't think was true before.

C • speed - apart from hills 2

Blue - Splits

Saturday Jan 15, 2011 #

6 PM

Orienteering race (Northern Nights) 51:31 [3] *** 5.4 km (9:32 / km) +180m 8:11 / km
shoes: Inov-8's

Very windy and wet evening on Caton moor and Traitors Gill, on the one stream crossing that seemed OK I managed to go knee deep and spent a while getting my legs warm again, other than that it was fine. own the M18- class, though probably only because the others weren't wearing powerful headtorches.

Wednesday Jan 12, 2011 #

7 PM

Running 5:40 [3] 1.6 km (3:32 / km)

4 x 400m on the track
87
85
86
82

Tuesday Jan 11, 2011 #

7 PM

Running warm up/down (Athletics) 20:00 [3] 4.0 km (5:00 / km)

Round the roads

Running (Athletics) 6:00 [3] 1.5 km (4:00 / km)

6 minutes threshold run on the track

C • what is a threshold run? 4

Saturday Jan 8, 2011 #

9 AM

Orienteering (Control Setting) 30:00 [1] 2.0 km (15:00 / km)
shoes: Inov-8's

11 AM

Orienteering race (John o' Goats) 45:54 [4] ** 7.0 km (6:33 / km)
shoes: Inov-8's

Missed out some early on so i had a lead, then leaving the last one I saw Bill H coming down the hill, missing one of the ones I had just been too, forced myself to keep a gap between us so it wasn't a close finish, but it turned out he hadn't even noticed the control he had missed out and was disqualified.

Wednesday Jan 5, 2011 #

7 PM

Orienteering race (Street league) 59:30 [3] * 10.0 km (5:57 / km)
shoes: Inov-8's

Should have opted for the 75, as there wasn't a chance to get into the higher scoring areas on the 60.

Monday Jan 3, 2011 #

2 PM

Running long 1:15:00 [3] 15.0 km (5:00 / km) +330m 4:30 / km
shoes: Inov-8's

From Coppice up into Lyme park and over Bowestones

Saturday Jan 1, 2011 #

12 PM

Orienteering race 59:54 [4] **** 7.5 km (7:59 / km)
shoes: Inov-8's

Arneside Knott

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