Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending May 9, 2009:

activity

time

miles

Orienteering

2:11:54

10.25

(12:52)

16.5

(8:00)

265

14 /

15c

93%

Cycling

1:50:00

10.56

(10:25)

17.0

(6:28)

Circuits

1:25:00

Running

40:15

4.14

(9:44)

6.66

(6:03)

Total

6:07:09

24.95

40.16

265

14 /

15c

93%

[1-5]

4:42:09

1:57

0:00

» now

Saturday May 9, 2009 #

Cycling (Down to Bramhall Park) 15:00 [1] 2.5 km (6:00 / km)
shoes: New Balance Trail

Running warm up/down (Bramhall Park TT) 10:00 [3] 1.0 km (10:00 / km)
shoes: New Balance Trail

Running up and down the hill a few times, already quite warm after cycling down there

Running race (Bramhall Park TT) 25:15 [5] 5.16 km (4:54 / km)
shoes: New Balance Trail

5km time trail route but a footpath was closed so we had a total of 160m more over 2 laps because of a slightly longer route around it.
din't feel as hard as it has before and it felt very hard when i did 25:00 on my first run just over a year ago.

Cycling (Back up the hill to home) 15:00 [1] 2.5 km (6:00 / km)
shoes: New Balance Trail

Friday May 8, 2009 #

Circuits 40:00 [0]

Same as Tuesday
Going to try and do this program 2-3 times a week from now on (it is a 6 week program)

Thursday May 7, 2009 #

Orienteering race 32:20 [5] ** 4.3 km (7:31 / km) +125m 6:34 / km
shoes: New Balance Trail

Lyme Park Introductory Event 2
Light Green
Didn't make any mistakes.
13 seconds behind the winner
no controls in the wrong place this week (mainly because my Dad was in London instead)

Cycling 35:00 [2] 5.0 km (7:00 / km)
shoes: New Balance Trainers B+W N

Cycled up to Lyme Park straight after school

Cycling 30:00 [1] ** 2.0 km (15:00 / km)
shoes: New Balance Trainers B+W N

Putting controls out at Lyme Park
Had a really pixelated black and white map, so i had to get to the general area and then look for the feature on the descriptions

Cycling 15:00 [1] 5.0 km (3:00 / km)
shoes: New Balance Trail

All the way down the hill back home

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: New Balance Trail

W-U:jogged to the start
W-D:jogging and dynamic stretches back to download then some stretches inside

Wednesday May 6, 2009 #

Orienteering race (Rainow Countryside Score) 59:00 [4] ** 7.5 km (7:52 / km)
shoes: New Balance Trail

Macc Harriers/MDOC event on a 1:12,500 OS map around Rainow
could choose part way round whether you wanted to do 60 or 90 minute score
got 16/37 controls
didn't write one down because i was looking for a masons mark instead of a plauqe with a picture of a mason on it with a number
1st junior on the 60 minute score
havent worked out the climb for it but there was quite a bit

Tuesday May 5, 2009 #

Circuits 45:00 [0]

My mum got a 6 week core stability program off the BOF website so i am going to ntry and do the excercises at least 3 times a week
2 x 10 of LA crunches (LA = lower abdominal)
2 x 10 on each leg of leg lifts
2 x 10 Bridge
2 x 10 Arrow (holding each for 10 secs)
2 x 1min Dynamic standing with running arms
3 x 15 Scissors (2 mins rest in between each)
3 x 15 on each leg Clams
3 x 15 on each leg lunges

C • ? 1

C • Good work Alex, this stuff ... 4

Sunday May 3, 2009 #

Event: The "Mike Nelson BOKTrot" NATIONAL EVENT & FCC Final

Orienteering race 40:34 [5] *** 4.7 km (8:38 / km) +140m 7:31 / km
spiked:14/15c shoes: O shoes (olway)

Ran M14A
made a small overshooting mistake on no.1, aimed too far right and gotn to the next stream junction along, had to double back to the right one

C • Race Analysis 2

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