Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 30 days ending Sep 30, 2005:

activity

time

miles

running

8:16:08

biking

6:18:00

aerobic

4:22:30

core-strength

2:39:00

cardio

2:25:00

orienteering

2:05:00

hiking

1:00:00

stairclimb

30:00

weight training

20:00

Total

27:55:38

1:51

0:00

» now

Thursday Sep 29, 2005 #

running 44:00 [3]
shoes: Saucony Green

Morning run with Helen in Slottskogen (also to and from home). Make sure we were good and warm prior to Plyometrics training!

aerobic 16:30 [4]
shoes: Saucony Green

Plyometrics exercises:
Running bounding: 5 sets up and back length of field
Lateral jumps: 2x10 (up and back)
One-leg bounding: 2x10 (up and back)
Box sets: 5 sets of 10
Double leg hops: 5 sets of 5

C • 1

Wednesday Sep 28, 2005 #

core-strength 15:00 [3]
(rest day) shoes: barefoot/socks

Tuesday Sep 27, 2005 #

biking 40:00 [3]
shoes: Saucony Red

Very wet...even got a big car splosh...aka it was raining today going to and coming home from practice.

running 21:00 [3]
shoes: Saucony Red

Warm-up and cool down in the heavy rain.

running 27:00 [5]
shoes: Saucony Red

The perpetual intervals. 3 people - two people always trading off, each doing two loops at a time, except for at the start, when one of the starting pair only does one loop. Loop is trail and terrain - approx. 2 mins. You are either the "fresh person" or running after, being pushed by the fresh person, and then rest (slight jog) recovery period. Funny tummy today. Did 5 sets.

C • 2

Monday Sep 26, 2005 #

cardio 50:00 [3]
shoes: Saucony Green

core-strength 12:00 [3]
shoes: barefoot/socks

Sunday Sep 25, 2005 #

aerobic 30:00 [3]
shoes: barefoot/socks

Saturday Sep 24, 2005 #

running 1:00:52 [3] *
shoes: Saucony Green

biking 7:00 [3]
shoes: Saucony Green

weight training 20:00 [3]
shoes: Saucony Green

arms and core

Friday Sep 23, 2005 #

core-strength 20:00 [3]
shoes: barefoot/socks

Thursday Sep 22, 2005 #

cardio 45:00 [3]
shoes: Saucony Red

biking 20:00 [3]
shoes: Saucony Red

core-strength 15:00 [3]
shoes: barefoot/socks

Wednesday Sep 21, 2005 #

biking 10:00 [3]
shoes: Saucony Green

running tempo 52:15 [4]
shoes: Saucony Green

Skog och stig i angs.

Tuesday Sep 20, 2005 #

biking 10:00 [3]
(rest day) shoes: Saucony Green

Very long day at work....7 to 23. Time for bed...

Monday Sep 19, 2005 #

aerobic 35:00 [3]
shoes: barefoot/socks

Another long day at work. Home workout.

Sunday Sep 18, 2005 #

running 30:00 [3]
shoes: Silva Studs

Warm up and cool down...SM Staffet

orienteering race 1:12:00 [4] ****
shoes: Silva Studs

First leg (only leg) of third team. The others were sick. So basically a race-training run. Skipped the last control to avoid being in the way, and also because I was useless at that point. We had a spectator control at 3,3km a little less than halfway. Ran the first half hard and felt pretty good. Long leg after the spectator control. After that leg, body just was too tired, and unfortunately, mind turned off as well, which meant orienteering went out the window. Managed to get round the rest of the course (save the last one) but much more slowly, with two big problematic controls. I was not surprised really, as this is the longest I have run since I was sick, and I am tired coming off of a hard week at work, so I was happy with the first part of the race going so well. And finally got to see Boris, after him being in Sweden for a month! Hurrah!

Saturday Sep 17, 2005 #

orienteering 53:00 [3] ****
shoes: Silva Studs

Skommarbo...morning training before watching the SM Middle Distance final.

Friday Sep 16, 2005 #

aerobic 1:00:00 [3]
shoes: barefoot/socks

Morning workout.

Thursday Sep 15, 2005 #

core-strength 10:00 [3]
(rest day) shoes: barefoot/socks

Was supposed to be a training day with Helen but turned into a 13 hour work day. Blah.

Wednesday Sep 14, 2005 #

biking 1:10:00 [4]
shoes: Ice Bug 1

Bike ride with Helen and her friend. Windy as anything!! That is what made the ride extra work.

Tuesday Sep 13, 2005 #

running 39:00 [3]
shoes: IceBug Normal

In terrain...to and from the interval local...ormdelan.

running 24:00 [5]
shoes: IceBug Normal

Skog intervaler....in our favorite place. 8x 3min

biking 42:00 [3]
shoes: IceBug Normal

core-strength 6:00 [3]
shoes: barefoot/socks

Monday Sep 12, 2005 #

biking 54:00 [3]
shoes: Saucony Red

Long way home...cool today. Pushing.

Sunday Sep 11, 2005 #

hiking 1:00:00 [1]
shoes: Saucony Green

With Jason...beautiful day, but body extremely tired. Meant to go for a terrain run today, but only this instead.

aerobic 31:00 [3]
shoes: barefoot/socks

At home...legs, arms, abs, back, etc.

Saturday Sep 10, 2005 #

running 33:25 [4] *
shoes: Saucony Red

Simplified map reading while a shortish run. Feeling really run down after this past week.

biking 10:00 [3]

core-strength 20:00 [3]
shoes: barefoot/socks

Friday Sep 9, 2005 #

biking 12:00 [3]
shoes: Ice Bug 1

Was supposed to be a longer bike today, but had to go to the hospital because of one of my students.

Thursday Sep 8, 2005 #

biking 16:00 [3]

core-strength 15:00 [3]
(rest day) shoes: barefoot/socks

Oh the joys of the migration board in Sweden... = another long and frustrating day at work.

Wednesday Sep 7, 2005 #

cardio 50:00 [3]
shoes: Saucony Green

C • just wondering 2

core-strength 16:00 [3]
shoes: barefoot/socks

Abs and inner thighs

Tuesday Sep 6, 2005 #

biking 40:00 [3]
shoes: Saucony Red

home-work-training-home

running 29:00 [3]
shoes: Saucony Red

warm up and cool down...getting up to date with the gals at the club (i.e. talking the whole time)

running intervals 25:00 [5]
shoes: Saucony Red

Small stig (trail) intervals
5x2 mins with 1 min rest
5x1 min with 1 min rest

In between Maria and Åse. I was really feeling this in the lungs today, but happy that I did the whole thing, and felt okay. Hip flexors really sore afterwards.

Monday Sep 5, 2005 #

stairclimb 30:00 [4]
shoes: Saucony Green

biking 35:00 [3]
shoes: Saucony Green

Sunday Sep 4, 2005 #

running 31:00 [3]
shoes: Ice Bug 1

Morning run in terrain (open rock, heather, sand, rocky beach) on Röro. A little dehydrated and tired from the evening prior.

C • 2

core-strength 30:00 [3]
shoes: barefoot/socks

At home after sailing back from Röro. Legs too.

Saturday Sep 3, 2005 #

aerobic 1:00:00 [2]
shoes: barefoot/socks

Morning workout before sailing trip with students/alumni. Level two except for the arms! Higher effort for arms work.

running 25:00 [4]
shoes: Ice Bug 1

Drills - sprints/striders, direction changes, etc.

Friday Sep 2, 2005 #

running 54:36 [3]
shoes: Saucony Green

Run in Slotts (in the rain) with Helen. General pace...getting used to longer runs, and her recovering from a heavy week. Talking the whole time.

biking 12:00 [3]
shoes: Saucony Green

Thursday Sep 1, 2005 #

aerobic 30:00 [3]
shoes: barefoot/socks

Late night a work...at home afterward. Tired from the week, and its only been three days really!

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