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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Jan 23, 2010:

activity # timemileskm+m
  Orienteering3 2:52:30 15.41(11:12) 24.8(6:57) 90
  Circuits7 2:06:00
  Swimming1 1:00:00 1.55(38:37) 2.5(24:00)
  Cycling1 1:00:00
  Athletics1 59:15 4.16(14:14) 6.7(8:51)
  Running2 15:00 0.62 1.0
  Total13 8:12:45 21.75 35.0 90

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Saturday Jan 23, 2010 #

Event: MDOC Chasing Sprint Series 2, Sale Water Park
 
11 AM

Running warm up/down 5:00 [2]
shoes: New Balance 875

Orienteering race (Prologue) 15:32 [5] *** 2.6 km (5:58 / km)
ahr:203 max:213 shoes: New Balance 875

Orienteering race 25:11 [5] *** 3.5 km (7:12 / km)
ahr:200 max:208 shoes: New Balance 875

The start caught me by surprise so i didn't have time for a warm up and then i was caught by about 10 seconds going to the first one, so i just tryed to hold my position for the rest of it.
10 PM

Circuits 18:00 [1]

Same as usual

Friday Jan 22, 2010 #

6 PM

Circuits 18:00 [1]

Same as usual

Thursday Jan 21, 2010 #

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

Ran round the track a few times and every so often stopped to do things like side steps, hill reps, once on stairs, then on grassy slope.

Athletics (Movement Work) 15:00 [2] 1.5 km (10:00 / km)
shoes: New Balance Red

Did some ankle work 30m (x4), then mini hurdles (x6), then zig zag running over 100m (x3)

Athletics race (Radcliffe) 9:15 [5] 2.2 km (4:12 / km)
ahr:196 max:210 shoes: New Balance 875

4 seconds faster than my PB

Athletics warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: New Balance Red

Ran round the track twice and then did some side steps and stretches
10 PM

Circuits 18:00 [1]

Same as usual

Wednesday Jan 20, 2010 #

7 PM

Orienteering long (Street League) 1:00:22 [4] * 11.5 km (5:15 / km)
ahr:193 max:209 shoes: New Balance Red

Street league at Longridge
Got 1000 points, but was 22 seconds late so -11 we ended up with only 111 points less than quentin, which is a lot better than usual, felt like i was running a lot better than usual as well.
C • Cul - de - sacs 2
11 PM

Circuits 18:00 [1]

Same as usual

Tuesday Jan 19, 2010 #

6 PM

Cycling intervals 1:00:00 [4]
ahr:177 max:196

Bike long interval session with the reasonable pace being my rest, so high resting HR was because it started immediately.
10 minutes reasonable pace (160-175HR), then 5 fast (185+), repeated 4 times
10 - avg. 167 max. 175
5 - avg.189 max. 193
10 - avg. 174 max. 191
5 - avg. 188 max. 194
10 - avg. 172 max. 190
5 - avg. 188 max. 195
10 - avg. 172 max. 194
5 - avg. 189 max. 196

Felt like i was dying on the fast parts, but then it was ok, even though my HR was the same
8 PM

Circuits 18:00 [1]

Same as usual

Monday Jan 18, 2010 #

4 PM

Swimming 1:00:00 [2] 2.5 km (24:00 / km)

100 lengths
10, 20, 30, 40
7 PM

Circuits 18:00 [1]

Same as usual

Sunday Jan 17, 2010 #

11 AM

Orienteering race 1:11:25 [4] **** 7.2 km (9:55 / km) +90m 9:20 / km
shoes: New Balance 875

Sutton Park regional event
Messed up 1 (8:00), 2 (1:30), 5 (5:00), 9 (2:00), Not a good one. At least ive got a bad one out of the way.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance 875

Ran out to the start
7 PM

Circuits 18:00 [1]

Same as usual

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