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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Oct 18, 2009:

activity # timemileskm+m
  Running7 5:52:15 39.1(9:00) 62.93(5:36) 160
  Circuits1 1:00:00
  Physio1 1:00:00
  Gym1 55:00
  Hill Reps2 13:45 1.3(10:32) 2.1(6:33)
  Total7 9:01:00 40.41 65.03 160
  [1-5]7 8:01:00

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MoTuWeThFrSaSu

Sunday Oct 18, 2009 #

Event: FRA Relay
 

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.3

Warm up but not much of a warm down

Running 1:20:00 [4] 12.0 km (6:40 / km)
shoes: Inov8 RocLite 315 no.3


FRA Relays - Western Lakes

3rd leg. Orienteering leg with cfd.

Cloud was down which meant being an orienteer was a good advantage, 'would have been a very straight forward course without the mist. But I didn't run well and tom was quicker on the uphills even though he's hardly run in 3 months. Nothing was really hurting but calfs were tight and ankles were struggling and there was a lack of energy. Wasn't until the track run at the end when I could finally hit some speed, not really tired at the end but just couldn't have run any quicker out there. More terrain running needed I'm thinking.

Saying that we still overtook ~12 teams. Think we ended up just inside the top 20.

Saturday Oct 17, 2009 #

Running 48:00 [3] 10.0 km (4:48 / km)
shoes: Salomon XT Wings

Felt almost back to normal today.

Friday Oct 16, 2009 #

Running 25:00 [1] 3.8 km (6:35 / km)
shoes: Spira Striker

Ankle still a bit sore from yesterday so not very fast.

Gym 55:00 [3]

2* Bar w/u
3*6 OH squats. did them on box.
Back Squat: 12,12,12,12 - 60
DB Lunges: 3*8 - 12.5
3x10x10kg Chest Press/Inclined Row
8,8 x 7.5kg shoulder press/-26 chinups

Same stuff as last week but 60s on all the BS and managed 2x8 lots of the shoulder press

Thursday Oct 15, 2009 #

Running 35:00 [2] 6.2 km (5:39 / km)
shoes: Salomon XT Wings

Jog out and a slow jog/walk back.

Hill Reps 10:00 [5] 1.3 km (7:42 / km)
shoes: Salomon XT Wings

In Rivelin.

120m with 35m climb in 42-46

Did 6 reps as left ankle was complaining today. felt it twinge on the way home from lectures but thought nothing of it and wasn;t great running out to the hill. Was fine running up the hill but was a problem running down so as a precaution cut the session short and pottered home.

Wednesday Oct 14, 2009 #

Running 1:20:00 [3] 15.2 km (5:16 / km) +160m 5:00 / km
shoes: Salomon XT Wings

Warmed shin up before I went and took the first mile easy up the hill. Shin was pretty good today, although right one seemed a bit tight.

Maybe not quite an intensity 3, but definitely more than a 2.

Tuesday Oct 13, 2009 #

Running 20:00 [2] 3.73 km (5:22 / km)
shoes: Salomon XT Wings

Physio advised me to minimise the road running for the mo, and keep off track as well. So decided to have a jog round the grass in Ponderosa(?) and a few intervals.

2.77km 14mins warm up
0.94km back to the house

Hill Reps 3:45 [4] 0.8 km (4:41 / km)
shoes: Salomon XT Wings

Running 14:15 [5] 3.2 km (4:27 / km)
shoes: Salomon XT Wings

10x130m across the park. About 23-25secs with a few seconds rest.

5x380m up and down at the bottom of the park. 1.15 each time. 30secs rest

Physio 1:00:00 [0]

Monday Oct 12, 2009 #

Running 40:00 [2] 7.8 km (5:08 / km)
shoes: Spira Striker

To circuits then a bit of a run afterwards with a few guys. Wasn't intending to do it but shin wasn't too bad for any of it.

Circuits 1:00:00 [3]

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