Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mal

In the 7 days ending Apr 1, 2012:

activity	#	time	miles		km		+m		load
Orienteering	5	5:22:43	29.6	(10:54)	47.64	(6:46)	1053	153c	298.5
Running	1	40:33	4.6	(8:48)	7.41	(5:28)	250		34.4
Total	6	6:03:16	34.21	(10:37)	55.05	(6:36)	1303	153c	333.0

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Sunday Apr 1, 2012 #

Orienteering warm up/down 8:00 [3] 1.1 km (7:16 / km) +32m 6:21 / km
shoes: X-talons 2

To the start and back from the finish

Orienteering race 1:02:46 [4] *** 9.3 km (6:45 / km) +275m 5:53 / km
17c shoes: X-talons 2

Hamsterly Common Brown 10.4km (6:02mins/km)
Decent enough run few mistakes here and there again still getting back used to it though really pissed off with a member of CLOK who stood right in front of a vague control as I was running in to it and made me not be able to see it so run off to relocate and loose about 2:30mins (probably under ba-ba's pay haha) Duncan Archer was sub 56mins and I feel I should have been around 58mins so not too bad. Felt stronger today in running than last week which is good.
Foot was fine, but kept twisting my other ankle so was a bit sore.

Saturday Mar 31, 2012 #

Running warm up/down 20:33 [3] 4.04 km (5:05 / km) +130m 4:23 / km
shoes: Walshes 4

Out to Ravensworth and back
Foot feeling a bit sore today especially on the roads....think it may have been the shoes as there is very little cushioning in them.

Running intervals (Terrain Foxdahls) 20:00 [4] 3.37 km (5:56 / km) +120m 5:02 / km
shoes: Walshes 4

30/15 Foxdahls in Ravensworth Wood all in terrain uphill and downhill. Foot wasn't great so didn't push it too much but still felt tired at the end of the session

Friday Mar 30, 2012 #

Note
(rest day)

Physio said foot has nearly healed now with some swelling still near the bone but now I've got to start rolling my other foot as its rather tight

Thursday Mar 29, 2012 #

Orienteering intervals 1:00:15 [5] *** 10.0 km (6:02 / km) +114m 5:42 / km
37c shoes: Inov-8 X-Talons

Jog down from Goodwin to the start

ShUOC Sprintervals foot felt surprisingly good, right foot is a bit sore now think I've bruised it on the ball.
7 reps:
1st: 2:35mins 0.69km 3:45mins/km 2mins
2nd: 3:37mins 0.83km 4:21mins/km 1:30mins
3rd: 6:30mins 1.40km 4:36mins/km 30secs
4th: 2:43mins 0.63km 4:14mins/km 2mins
5th: 7:30mins 1.64km 4:40mins/km 2mins
6th: 4:54mins 1.20km 3:58mins/km 2:30mins
Skipped a rep out so I didn't over stretch my foot
8th: 3:10mins 0.71km 4:27mins/km

Jog back to the Bar One area where I thought 10km was enough so walked home

Wednesday Mar 28, 2012 #

Orienteering warm up/down 4:41 [3] 0.62 km (7:33 / km) +15m 6:44 / km
shoes: X-talons 2

Out to the start

Orienteering 1:19:00 [5] *** 11.43 km (6:55 / km) +280m 6:09 / km
29c shoes: X-talons 2

Rerunning the British on Wharmcliffe, set off 3mins ahead of Treb then just tried to not let him catch me up. Skipped out no.1 through the fields and the finish. There were a few little mistakes ~30s to no.4, 30s to no.9, 20s to no.20, 20s to no.23 and 1min to no.26. So bar no.26 I was doing well I feel which was pleasing, legs weren't too bad till after no.26 on the long slog up the hill back towards the finish. Took a few splits to compare:
Road crossing: 23:00 24:10 (large sections felled in Greno aswell)
no.14: 26:40 27:57
no.16: 29:22 29:44 (14-16 took 2:42 in race 1:47 out)
no.19: 33:47 35:33
no.20: 44:41 47:04 (10:54 to 11:31)
no.22: 47:47 50:26
no.30: 77:45 78:59

Foot was good felt almost normal in places even along the hard running on the tracks which is good. The time is the equivalent of an 81:30 run which is good considering I didn't have the pressure of the competition making me concentrate or run faster

Note

Walk up to stanage edge in the sun. Legs didn't feel too bad but when I got home they wanted to be asleep

3 (M18E M20E) - Splits

Tuesday Mar 27, 2012 #

Orienteering warm up/down 13:30 [3] 1.9 km (7:06 / km) +46m 6:20 / km
shoes: X-talons 2

To and from the start

Orienteering intervals (Technique) 1:02:16 [4] *** 8.24 km (7:33 / km) +196m 6:45 / km
35c shoes: X-talons 2

Orienteering intervals on Burbage
Was navigating pretty well bar the last control where I completely over shot it. Foot felt almost normal in place :)

Monday Mar 26, 2012 #

Orienteering warm up/down 4:45 [3] 1.0 km (4:45 / km) +10m 4:31 / km
shoes: X-talons 2

Run out to the start
Run back from the finish feeling tired

Orienteering (Technique) 27:30 [3] *** 4.05 km (6:47 / km) +85m 6:09 / km
35c shoes: X-talons 2

3 loops on Burbage mines legs gave up on me a bit on the last loop

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