Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Mal

In the 7 days ending Feb 25, 2013:

	activity	#	time	miles		km		+m	load
	Running	4	3:00:00	24.0	(7:30)	38.62	(4:40)	651	150.0
	Orienteering	2	2:56:18	16.34	(10:47)	26.3	(6:42)	620	157.3
	S and C	3	1:26:00	1.55		2.5			43.9
	Cycling	1	10:00	2.49	(4:01)	4.0	(2:30)		8.0
	Total	6	7:32:18	44.38		71.42		1271	359.2
	[1-5]	6	7:04:18
averages - weight:81kg

1:33

0:00

» now

Monday Feb 25, 2013 #

Note
(injured) (rest day)

The outside of my (R) foot started to really hurt last night when walking about. Not sure at all what it is but its dissapointing as I don't remember twisting my ankle at all yesterday and it was fine when I walked to the pub but hurt after sitting down for about an hour. Going to take a few rest days and hope it goes away I think.
Update: pain is still there but a lot better in different shoes, I think my shoes have been pressing in to one of the ligaments on the top of my foot. I'm going to train this evening and see what the resultant is afterwards as

Running 37:00 [3] 7.1 km (5:13 / km) +160m 4:41 / km
shoes: Asics GT-2170

So my foot got progressively better so I thought I'd try drills and a short jog.
Down to Goodwin then on to a slightly awkward Weston Park with the Hockey fitness session going on.

Then afterwards a loop up to Crosspool and back to Broomhill with JAck before we parted ways

S and C (Drills) 33:00 [3] 2.5 km (13:12 / km)
shoes: Asics GT-2170

Reincarnating the Sheffield Drills session
Decent group Crickmore, Willy, Treb, JackW and Matt Elky
Did 8*strides aswell the last two felt a little tougher

Sunday Feb 24, 2013 #

Orienteering warm up/down 15:00 [3] 2.3 km (6:31 / km) +80m 5:33 / km
shoes: Inov-8 X-talons 212 2013

Jog up and down the fied before and after with Danger, we were joined by Chepls afterwards though

Orienteering race 31:06 [5] 5.5 km (5:39 / km) +175m 4:53 / km
shoes: Inov-8 X-talons 212 2013

BUCs Relays
2nd leg First team :D 2nd fastest 2nd leg time behind Chepls
Had a good run Chepls caught a minute up on me at about halfway and was with him the rest of the way. He dropped me a little to the last control where he ran though a field which I was unsure of. Pleased with the result though Jonny should really learn to run better as this is the second time where he's been out sprinted on the run-in!!

Orienteering (Collecting) 40:00 [2] 5.0 km (8:00 / km)
shoes: Inov-8 X-talons 212 2013

Out to collect some controls in at Greno and back to the car park then back out to collect one more

Saturday Feb 23, 2013 #

Event: BUCS Orienteering

Orienteering warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov-8 X-talons 212 2013

To the start then various little stretchy drills to lossen my legs which had been feeling pretty tight recently
Jog back to the start and back with Willy and Treb

Orienteering race 1:10:12 [5] 10.5 km (6:41 / km) +365m 5:42 / km
shoes: Inov-8 X-talons 212 2013

BUCs Individual
Pretty poor navigationally up till 9. Binned time on 1, 4, 6, 8 and 9. 4 the worse as I climbed slightly too high and overshot it by ~200m reckon I lost about 3-4mins by this point. Then was good on the long leg had the fifth fastest behind Nixon, Oleg, Braydon and Schorah both not by much :) Pulled inMike through the woods but couldn't get away from him, then spied my 2min man (Jack Wood) and BenM in front of me up the hill to 18 and pushed hard and closed a lot of time down on them catching Jack by 21. Jack M appeared after 23 and then we all bumbled around a bit through the boulders. Then attacked the last hill to 28 to pull away from both of them
Not overly pleased but finished 10th and 3rd counter for Sheffield. Everyone seemed to make mistakes today must have been well planned by Tim

Friday Feb 22, 2013 #

Note
(rest day)

Thursday Feb 21, 2013 #

Running (Recovery) 35:30 [3] 7.3 km (4:52 / km) +120m 4:30 / km
shoes: Asics GT-2170

Very easy loop with Treb out along Sandygate down and along Fulwood and back via Broomhill. Legs feelng tired and a bit weak in places but time to rest it up. Saw athletics on their standard run up Fulwood

Wednesday Feb 20, 2013 #

Running 1:05:30 [3] 14.75 km (4:26 / km) +371m 3:57 / km
shoes: Asics GT-2170

Dark Peak run
Good little group out with Nails and Wil showing up. Down Lodge Lane then up to Stannington then Heroes. Ranmoor and along Fulwood to Crimicar then back. Happy it was a little shorter as I've a few little niggles (back and both feet) which I want to disappear before the weekend. Going to take it a bit easier tomorrow as my chest felt a bit tight on Heroes and Crimicar as I felt like I didn't have my full lung capacity...hmmm hopefully it was just the cold as it was BITTER out tonight!

S and C (Flexibility) 28:00 [0]
weight:81kg

Usual

Tuesday Feb 19, 2013 #

Running warm up/down 12:00 [3] 2.37 km (5:04 / km)
shoes: Asics GT-2170

Few easy laps of the track before
Same again afterwards

Running intervals 30:00 [5] 7.1 km (4:14 / km)
shoes: Asics GT-2170

First track session since before exams with Treb down at Woodbourne at 9am!
4*400 with 200m jog recovery, 10mins easy jog. Then the same again, recovery was roughly 70-75s each rep. Times:
66 (2:34mins/km)
71 (2:42mins/km)
72 (2:41mins/km)
73 (2:49mins/km)

71 (2:44mins/km)
73 (2:43mins/km)
73 (2:50mins/km)
71 (2:47mins/km)

Pleased with the consistency but the first one was probably too fast. Was a bit worried after the second one when I had dropped 5s but levelled out around there so pleased. Treb was about 3-5s in front of my on everyone.
Also really nice to get out early doors in the lush weather

C • Sick to colouring in. 6

Cycling 10:00 [3] 4.0 km (2:30 / km)
shoes: Asics GT-2170

Slow and steady....low resistance

S and C 25:00 [2]
shoes: Asics GT-2170

Short session from Si
Then rolling

« Earlier | Later »