Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Jan 30, 2010:

activity	#	time	miles		km		+m
Orienteering	2	2:04:47	11.25	(11:06)	18.1	(6:54)	95
Circuits	7	1:57:00
Athletics	1	53:15	3.42	(15:35)	5.5	(9:41)
Running	2	52:03	5.97		9.6		127
Swimming	1	35:00	1.0	(35:00)	1.61	(21:45)
Total	12	6:22:05	21.63		34.81		222

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Saturday Jan 30, 2010 #

Event: Reddish vale Night-o

Event: Northern Champs weekend

7 PM

Running warm up/down 5:00 [1]
shoes: New Balance 875

Orienteering race 1:03:39 [3] 6.1 km (10:26 / km) +95m 9:41 / km
shoes: New Balance 875

Night-O at reddish vale, didn't push too hard and after i caught up with my Dad i decided to stick with him, i think i was second on the Blue, 3 minutes down on Jon Hatley

9 PM

Circuits 9:00 [1]

same as usual, only went round the circuit once though

Blue - Splits

Thursday Jan 28, 2010 #

7 PM

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

ran round the track 3 times, then some drills

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

Some mini hurdles, ankle excercises and zig zag running

Athletics intervals 10:00 [5] 1.0 km (10:00 / km)
shoes: New Balance Red

Some acceleration excercises, and some flat out 100m sprints mixed in

Athletics (Radcliffe (short)) 8:15 [4] 2.0 km (4:08 / km)
shoes: New Balance 875

We weren't timed this week and we were running out of time, so we only did a shortened version at an easier pace

9 PM

Circuits 18:00 [1]

Same as usual

Wednesday Jan 27, 2010 #

7 PM

Orienteering race (Street League) 1:01:08 [4] * 12.0 km (5:06 / km)
ahr:183 max:205 shoes: New Balance Red

Could have done a slightly better strategy, John beat us by 3 points because of the penalties at the end (caused by an un-marked 6ft high fence with no gap in it around the cricket club at the end) Hills next week at John's.

9 PM

Circuits 18:00 [1]

Same as usual

Tuesday Jan 26, 2010 #

6 PM

Running 47:03 [3] 9.6 km (4:54 / km) +127m 4:36 / km
ahr:191 max:202 shoes: New Balance 875

First time i have done this route in a while, got stuck behind a really slow car on the canal, and my HRM decided to stop working while i was using the cars lights to see the road.

8 PM

Circuits 18:00 [1]

Same as usual