Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: TimM

In the 31 days ending Jul 31, 2012:

activity	#	time	miles		km		+m
Orienteering	10	8:46:56	41.07	(12:50)	66.1	(7:58)	1394
Running	16	7:47:24	33.13		53.31		429
Cross Training	3	1:02:14	14.61		23.52		228
S&C / Core / Plyo / Flexi	2	1:00:00
Running Drills	1	1:00:00
Running with a map	1	32:00	4.21	(7:36)	6.78	(4:43)	34
Total	25	20:08:34	93.03		149.71		2085

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Tuesday Jul 31, 2012 #

2 PM

Cross Training 39:46 [3] 16.56 km (2:24 / km) +121m 2:19 / km

Cycled down to grandparents to see cousins. Took the very old touring bike. Went up through emery down, to boldeford down to knightwood oak, through rhinefield, and across the common. Always wanted to cycle down the windy part of that road. Slowed by various chain / gear issues and idiots who don't want to get their huge shiny range rovers dirty. Nice ride, could do with a lighter bike.

5 PM

Cross Training 17:28 [3] 6.96 km (2:31 / km) +107m 2:20 / km

Back home, this time through the forest on slightly sketchy gravel tracks which made it interesting.

Friday Jul 27, 2012 #

9 AM

Running warm up/down 10:00 [2]
shoes: Asics Gel Fuji Trainer

Running Drills 1:00:00 [2]
shoes: Asics Gel Fuji Trainer

learning some drills for technique and stuff

Running 21:14 [2] 4.08 km (5:12 / km) +58m 4:52 / km
shoes: Asics Gel Fuji Trainer

short recovery run

2 PM

Running warm up/down 10:00 [2]
shoes: Inov8 X-Talon 212

Orienteering race 31:52 [4] 4.83 km (6:36 / km) +36m 6:22 / km
shoes: Inov8 X-Talon 212

very controversial relay on moor of alvie. a lot of people mispunched and a control was misplaced. lost some time early on and then again a bit later then through the spectator in 2nd, not more than half a minute behind sasha then a poor route choice in the next bit but back thruogh spectator in 2nd, a little bit further behind then the next control everyone had trouble with, although the higher the position you were the worse you were hit. eventually i stumbled across it but then everyone rushed to it. ended up finishing in third.

Running warm up/down 20:00 [2]
shoes: Inov8 X-Talon 212

Thursday Jul 26, 2012 #

9 AM

Running warm up/down 15:00 [2]
shoes: Inov8 X-Talon 212

Orienteering 42:42 [4] 5.25 km (8:08 / km) +38m 7:51 / km
shoes: Inov8 X-Talon 212

trains on inshriach. not knowing it was gaffled threw us on the first bit so most of missed punched. the block of gridded green was horrible. we also had trouble adjusting to 1:15000. mostly good and i came back first most of the time

Running warm up/down 15:00 [2]
shoes: Inov8 X-Talon 212

2 PM

Running warm up/down 15:00 [2]
shoes: Asics Gel Fuji Trainer

S&C / Core / Plyo / Flexi 40:00 [1]
shoes: Asics Gel Fuji Trainer

learning some strength excercises.

Wednesday Jul 25, 2012 #

9 AM

Running warm up/down 10:00 [2]
shoes: Inov8 X-Talon 212

Orienteering 29:04 [4] 4.71 km (6:10 / km) +16m 6:04 / km
shoes: Inov8 X-Talon 212

kind of race on findhorn. first half really good and was catching aidan but then made a bad mistake of about 2 mins. made another one of about 1 min later and as everyone else lost time looking for tiny kite on ground in control circle

Running warm up/down 10:00 [2]
shoes: Inov8 X-Talon 212

2 PM

Orienteering 18:19 [3] 2.1 km (8:43 / km) +16m 8:24 / km
shoes: Inov8 X-Talon 212

a few excercises on rosyle, mostly pretty good.

Orienteering 19:14 [3] 2.84 km (6:46 / km) +10m 6:39 / km
shoes: Inov8 X-Talon 212

Orienteering 24:32 [3] 3.11 km (7:53 / km) +20m 7:39 / km
shoes: Inov8 X-Talon 212

Tuesday Jul 24, 2012 #

9 AM

Running (Threshold) 7:55 [4] 2.19 km (3:37 / km) +10m 3:32 / km
ahr:181 max:191 shoes: Asics Gel Fuji Trainer

threshold run - pacing by hr.

Running intervals 7:55 [5] 2.3 km (3:27 / km) +6m 3:24 / km
ahr:181 max:197 shoes: Asics Gel Fuji Trainer

intervals - again by hr

Running 35 [5] 0.24 km (2:26 / km) +6m 2:10 / km
shoes: Asics Gel Fuji Trainer

60m sprints

2 PM

S&C / Core / Plyo / Flexi 20:00 [3]
shoes: Asics Gel Fuji Trainer

oregon circuit

Monday Jul 23, 2012 #

Running warm up/down 10:00 [2]
shoes: Inov8 X-Talon 212

Orienteering 13:17 [3] 1.89 km (7:02 / km) +34m 6:27 / km
shoes: Inov8 X-Talon 212

0-ing at balavil. control pick then simplification then long/short legs. very good, barely lost time.

Orienteering 23:51 [3] 3.18 km (7:30 / km) +98m 6:30 / km
shoes: Inov8 X-Talon 212

Orienteering 32:05 [3] 3.69 km (8:42 / km) +101m 7:39 / km
shoes: Inov8 X-Talon 212

Running warm up/down 10:00 [2]
shoes: Inov8 X-Talon 212

Sunday Jul 22, 2012 #

Running long 1:15:57 [3] 13.32 km (5:42 / km) +119m 5:27 / km
shoes: Asics Gel Fuji Trainer

easy run around the loch

Friday Jul 20, 2012 #

Orienteering race 1:04:00 [5] 9.5 km (6:44 / km) +200m 6:06 / km
shoes: Inov8 X-Talon 212

Chasing start on the same area as woc long distance final. Caught the guy who started about 50secs ahead of me at number one but then we made an embarrassing mistake and lost 4mins at 1. Pushed so hard all through the race and lost some bits by overshooting and stuff. The guy just followed me an then I made a bit of a mistake to the last control because I was knackered and not concentrating so he got away

Wednesday Jul 18, 2012 #

Orienteering race 1:48:00 [5] 10.0 km (10:48 / km) +350m 9:11 / km
shoes: Inov8 X-Talon 212

Was doing alright until 8 when I wAsnt alexactly sure what to look for then at 10 made a compass error. Then 12 I was too low. Concentration was low and wasn't finding good ap's enough but some good points as well. So hot and running at midday didn't help. A winning time of 80mins for 16's is far too long in my opinion especiAlly as it was a physical area at a ski resort in high 20's heat. One thing I've learned over the week is the terrain is incredibly physical and he swiss idea of open is very different to ours and their White is also different

C • hows the swiss? 3

Tuesday Jul 17, 2012 #

Running warm up/down 20:00 [2]
shoes: Inov8 X-Talon 212

Orienteering race 50:30 [5] 5.0 km (10:06 / km) +250m 8:05 / km
shoes: Inov8 X-Talon 212

Made a very bad mistake on 2 and from then on on the green was very sloppy and lost a lot of time. Then in the White did alright and started to o alright again. Still very rocky and low visibility and technical. Simone looked as though she was about to cry after her mistake. Every one was shocked when we saw on the big screen. But encouraging to see that perhaps the best orienteer of all time can make mistakes

Monday Jul 16, 2012 #

Running warm up/down 20:00 [2]
shoes: Inov8 X-Talon 212

Orienteering race 49:00 [5] 6.0 km (8:10 / km) +200m 7:00 / km
shoes: Inov8 X-Talon 212

Lost a bit of time on the first two through stupid things but mostly I had clear ap's and was clean. A few route choice errors and terrain very tough underfoot. Nice And technical

Sunday Jul 15, 2012 #

Running warm up/down 20:00 [2]

8 AM

Orienteering race 20:30 [5] ** 4.0 km (5:08 / km) +25m 4:58 / km

Very easy course. Missed one set of steps so went in lOng grass and lost time when I knocked over an si box and picked it up. Trampling the grass down for everyone else. 16th

C • nice one mate 2

Saturday Jul 14, 2012 #

Event: WOC 2012 - Lausanne SWITZERLAND

Running 21:14 [2] 4.19 km (5:04 / km)

Very easy jog with dad along the lake before the sprint final. Nice and hot : 28 degrees.

Note

Watching the sprint is awesome. Simone dominated and now for the men. And minna kaupi just casually walked past.

Wednesday Jul 11, 2012 #

Cross Training race 5:00 [5]

Various races for inter house. Didn't do very well in any of them

Note

Thinking about next week, I think I will be disappointed not to come away with at least one top ten and I think I need to get off to a good start in the sprint, although I have to remember that I'm still first year and it will all be good experience in tough terrain alongside the worlds best. I also want to speak to gueorgiou.

C • top ten 3

Tuesday Jul 10, 2012 #

Note
(sick)

Was going to go for a run but started to feel ill on the bus home. Headache and nausea kind of thing. Might just be from having a lack of sleep over the weekend seeing as i hardly ever get ill.

Monday Jul 9, 2012 #

Running 30:14 [3] 5.98 km (5:03 / km) +20m 4:58 / km
shoes: Adidas Kanadia

Was in a submerged Weymouth all weekend on a Geography Field Trip so couldn't get out but did when got back. Boring run really.

Thursday Jul 5, 2012 #

Running 40:08 [4] 8.91 km (4:30 / km) +106m 4:15 / km

Run back home from having a haircut, with mum cycling which helped to push me along a boring route. Fighting a stitch because of having food before.

C • stitch 2

Wednesday Jul 4, 2012 #

Running warm up/down 15:00 [2]
shoes: Inov8 X-Talon 212

Running race 27:58 [5] 6.73 km (4:09 / km) +88m 3:54 / km
ahr:186 max:197 shoes: Inov8 X-Talon 212

RR10. Started slow, perhaps helped by a stitch and just got faster. Never got overtaken. Strong finish. 43rd.

Running warm up/down 5:00 [1]
shoes: Inov8 X-Talon 212

Tuesday Jul 3, 2012 #

Running 29:14 [2] 5.37 km (5:27 / km) +16m 5:22 / km
shoes: Adidas Kanadia

In the rain fighting a stitch.

Sunday Jul 1, 2012 #

Running with a map 32:00 [3] 6.78 km (4:43 / km) +34m 4:36 / km
shoes: Adidas Kanadia

Boring.

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