Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex M

In the 7 days ending Aug 6, 2011:

activity	#	time	miles		km		+m
Orienteering	6	5:09:15	22.64	(13:40)	36.43	(8:29)	1350
Running	6	3:10:00	11.18	(16:59)	18.0	(10:33)	190
Total	6	8:19:15	33.82	(14:46)	54.43	(9:10)	1540

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Saturday Aug 6, 2011 #

11 AM

Running warm up/down 40:00 [1] 3.0 km (13:20 / km) +190m 10:08 / km
shoes: Inov -8 O-Rocs

Walk up to the start, then drills and jogging around to get properly warm while up there.

Orienteering race 49:37 [5] **** 6.35 km (7:49 / km) +205m 6:44 / km
shoes: Inov -8 O-Rocs

The top was really nice and on the descent I sped up so kept on overshooting, generally leaving me a few contours too low, so lost a few minutes due to that, then my legs were too tired to do the 25m climb to the last control on the steep slope. Followed my nose through the gorse to the crossing point and it didn't pay off, so lost about 30 secs fighting my way along the fence.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov -8 O-Rocs

Short jog and stretches.

Friday Aug 5, 2011 #

12 PM

Running warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: Inov -8 O-Rocs

Jogged out to the start with Tom, then drills on the track a bit away from the start.

Orienteering race 54:39 [5] **** 6.2 km (8:49 / km) +175m 7:43 / km
shoes: Inov -8 O-Rocs

Didn'tlike the area, by the time I had gone out the marshes were chewed up and I was knee deep for a lot of the second half, then fell on a stick and hurt my back, so Chris, who had caught me by 4 mins in the first 4.5km, took another 4 out of me on the last 1.5km or so.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov -8 O-Rocs

Short jog and stretches.

Thursday Aug 4, 2011 #

11 AM

Running warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: Inov -8 O-Rocs

Jog out to start, then drills whilst there.

Orienteering race 1:01:12 [5] **** 7.0 km (8:45 / km) +260m 7:22 / km
shoes: Inov -8 O-Rocs

Very like bits of the lakes up on the moors and runnable for most of it, so lost a bit of time on speed. Caught up Angus after coming over the high part of the course, then we were together for the rest of it, like Chris, he would get ahead and then make a small mistake, or I would have a good leg, he also pulled away from me at the end with the easier running.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov -8 O-Rocs

Short jog and stretches

Tuesday Aug 2, 2011 #

12 PM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov -8 O-Rocs

Jog up to the start and drills

Orienteering race 50:32 [5] ***** 6.03 km (8:23 / km) +225m 7:04 / km
shoes: Inov -8 O-Rocs

Not such a good day today, lost little bits all the way and didn't always stay on my line.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov -8 O-Rocs

Short jog and stretches

Monday Aug 1, 2011 #

1 PM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov -8 O-Rocs

Out to the start and then drills when I was there.

Orienteering race 43:07 [5] ***** 5.45 km (7:55 / km) +205m 6:40 / km
shoes: Inov -8 O-Rocs

Caught up Will before the first control, then he distracted me a bit on the first and second controls so lost about a minute in total, then lost him and caught up Chris at 5, we were going at a similar pace but whenever I made a slight mistake he would get ahead and make a mistake of his own, then on the path at the end he took a huge amount out of me. 2nd today so best result at a scottish yet.

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: Inov -8 O-Rocs

Jog round the car park with Chris

Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011

10 AM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Inov -8 O-Rocs

Run out to the start with Will and then drills and jogging up and down the beach as we had rrived a bit early. It was funny watching Steve D go towards the dummy kite on the rock in the water.

Orienteering race (Scottish 6 Day 1) 50:08 [5] **** 5.4 km (9:17 / km) +280m 7:22 / km
shoes: Inov -8 O-Rocs

Got caught up at no. 7 by Will, he would have ben behind lightly longer but I went direct through some gorse and he ent round the top. Then after the crossin point on the way to 8 I didn't see him again and thought he had gt away, but he had gone the wrong way around the loop in the woodland, so lost 10 mins, ended up 2 seconds behind Alistair and Joe, who tied and both go me by at least 2 secs on the run in, was ahead of Alistair by 4 secs on the second to last control, Olly was 4 mins ahead and I should have been up with him as had nearly 5 mins of mistakes.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov -8 O-Rocs

Jog with Will, then stretches.

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