Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: alexwm

In the 7 days ending Mar 26, 2012:

activity	#	time	miles		km		+m
Orienteering	3	1:57:54	11.15	(10:34)	17.95	(6:34)	389
Running	4	1:33:26	10.36		16.68		518
Total	4	3:31:20	21.52		34.63		907

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Sunday Mar 25, 2012 #

Event: British Middle Distance Championships

Orienteering race 54:13 [4] 7.58 km (7:09 / km) +156m 6:29 / km
ahr:168 max:189 shoes: Walsh

British Middle Distance - 6.5km

Extremely slow due to injury and muscle pain. Between controls 2 - 12, the medial sides of both my calves were cramping, causing my to slow and stop many times. Eventually this improved but was replaced by almost complete loss of feeling in my right foot which lasted throughout the course. Navigation was mostly good and better route choice meant I overtook competitors on some legs. Scrappy on 8 and I lost time on 20 and 23. Overall it was pretty poor which was not helped by the fact that I didn't like the area.

Running warm up/down 12:34 [3] 1.87 km (6:43 / km) +39m 6:05 / km
ahr:159 max:182 shoes: Walsh

Course 1 - Splits

Saturday Mar 24, 2012 #

Event: British Sprint Championships

Orienteering race (Sprint) 16:24 [5] 2.3 km (7:08 / km) +20m 6:50 / km
shoes: New Balance MX 530 WS

Final B1

Loved the race and felt quick. Still didn't place as high as I would have liked but it was better overall than the first race. Scrappy towards the end: ran past control 14, 90degree error to 17 and overshot 20.
Sprint is still my favourite event but I need more pace!

Orienteering race (Sprint) 19:00 [5] 2.6 km (7:18 / km) +30m 6:55 / km
shoes: New Balance MX 530 WS

Heat 1A

Loved the race! Great start with some good route choices. Sprintervals has been really good practice. Overshot 15 which saw me visiting 16 first and then went the wrong way round the wall to get to 17 before doubling back. Then found out that I could have punched 17 from that side through a whole in the wall without losing time on 18. 2 minutes I lost would have gained me almost 20 places but would still have left me 3.5 minutes off the pace.

As much as I enjoyed it I realised I needed to pick up my pace in the final.

Running warm up/down 10:00 [3]
shoes: New Balance MX 530 WS

Quali - Course H1A - Splits

Final - Course FB1 - Splits

Friday Mar 23, 2012 #

Running (Sport's Relief Miles) 45:42 [3] 10.03 km (4:33 / km) +272m 4:01 / km
ahr:190 max:205 shoes: New Balance MX 530 WS

When I turned up and Chris said he'd done 10 miles I knew I should do atleast half that so I set off with 5 miles in mind. Later I decided to run 10k and set a time; something I haven't done since I was 15. I'm really happy with the time as for more than half of the distance I was taking it at and easy pace and spent the last 1.5km going fast

Right foot went numb for a lap but cleared up completely after slowing to let Brian catch up. Appointment with the doctor is booked.

Thursday Mar 22, 2012 #

Orienteering (Sprintervals) 28:17 [4] 5.47 km (5:10 / km) +183m 4:26 / km
ahr:181 max:201 shoes: New Balance MX 530 WS

Short sprintervals session. Definite improvement on last week but got sloppy when I got tired. Hopefully this last minute training will help on Saturday.

Both feet went numb on the third and fourth reps but I'm pretty sure it was because my calves were tight.

Running warm up/down 25:10 [3] 4.78 km (5:16 / km) +207m 4:20 / km
ahr:170 max:189 shoes: New Balance MX 530 WS

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