Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emilyr

In the 28 days ending Feb 28, 2011:

activity

time

miles

Orienteering

2:28:41

Strength

1:43:00

Running

1:05:00

4.64

7.46

Squash

1:05:00

Yoga

50:00

Total

7:11:41

4.64

7.46

[1-5]

6:06:41

averages - sleep:7.8

1:55

0:00

» now

Sunday Feb 27, 2011 #

Note

Ah, so many things to do before leaving for Portugal...

Thursday Feb 24, 2011 #

Squash 30:00 [1]

Wasn't planning on playing but I was procrastinating and Paul and I have been trying to play for months.

Tuesday Feb 22, 2011 #

Squash 20:00 [1]

Teaching Miles how to play.

Monday Feb 21, 2011 #

Strength (Core) 15:00 [2]

Jackie Warner DVD. Phew, haven't done that in a while.

Strength 16:00 [2]

Core Fusion Body Sculpt thighs and glutes section.

Sunday Feb 20, 2011 #

Yoga 50:00 [0]
slept:8.0

Running (Treadmill) 20:00 [3] 3.86 km (5:11 / km)
shoes: Asics Gel-DS Trainer 15

Incline 1.0

0 - 5 minutes: 6.5 mph
5 - 10 minutes: 7.0 mph
10 - 15 minutes: 7.5 mph
15 - 20 minutes: 8.0 mph

Strength 10:00 [2]

2 x 1 minute plank.
2 x 1 minute wall sit
1 x 30 second side plank with 10 dips (each side)
3 x 25 bicycle crunches
2 x 15 jumping lunges
15, 10, 5, 5, 10 push ups (on knees)

Wednesday Feb 16, 2011 #

1 PM

Strength 40:00 [2]
slept:7.5 (sick)

Jillian Michael's NMTZ DVD.

Tuesday Feb 15, 2011 #

9 PM

Running 20:00 [2] 3.6 km (5:33 / km)
(sick) shoes: Asics Gel-DS Trainer 15

Still not feeling 100% (especially after waking up from coughing a lot during the night), but decided to go for a quick run on the treadmill after 5 hours of chemistry to get my legs moving.

0 - 10 minutes: 6.5 mph. 1 incline
10-15 minutes: 7.0 mph. 1 incline
15 - 18 minutes: 7.0 mph. 2.5 incline
18 - 20 minutes: 7.5 mph. 2.5 incline

Strength 7:00 [2]

2 x 1 minute plank.
1 x 30 second side plank + 15 dips (each side)
2 x 1 minute wall sits
2 x 25 bicycle crunches
20, 15, 10 push ups (girl style unfortunately, yikes my arms are weak)

Sunday Feb 13, 2011 #

Orienteering 21:00 [2]
(sick) shoes: Saucony Progrid Xodus 2

On UBC campus. Fun! Made a a funky route choice, but generally taking it slow because I'm still not feeling well.

Orienteering 22:00 [1]
shoes: Saucony Progrid Xodus 2

Oh dear, I was all over the place in this race. Fun loops though :)

Saturday Feb 12, 2011 #

Orienteering 20:41 [3]
(sick)

WRE for Sprint Camp. Unfortunately I'm still sick, so I was hacking up a lung. Made a few small errors but fun!

Running warm up/down 10:00 [1]
shoes: Saucony Progrid Xodus 2

Orienteering 30:00 [2]
shoes: Saucony Progrid Xodus 2

Route choice training. So many stairs!

Orienteering 15:00 [3]
shoes: Saucony Progrid Xodus 2

Otervals. Just guessing at the amount of time it took because I forgot to take splits... In a group with Tori, Kerstin, Louise, Angela, Jim, and Andrea. I wasn't always the C group!

Orienteering 15:00 [0]
shoes: Saucony Progrid Xodus 2

Going back on the WRE map with Kerstin and Tori. Going over some of the legs we had difficulty with as well as a comparison. So wet and cold at this point.

Orienteering 25:00 [3]
shoes: Saucony Progrid Xodus 2

Farsta. Lots of fun! Except I wiped out in the mud and then completely lost where I was so I made a mistake on the next control. So tired at this point.