Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Culbin

In the 7 days ending Jan 26, 2009:

activity	#	time	miles		km		+m
Orienteering	2	2:09:17	8.89	(14:33)	14.3	(9:02)	105
Road run	2	1:35:49	10.44	(9:11)	16.8	(5:42)	130
Pilates	3	1:20:00
Cycle to work & back	1	1:12:00	12.0	(6:00)	19.31	(3:44)	100
Circuit training	1	44:00
Cycle	1	40:00	7.0	(5:43)	11.27	(3:33)	30
stretches	1	10:00
Total	7	7:51:06	38.32		61.68		365

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Monday Jan 26, 2009 #

Road run 29:30 [3] 5.4 km (5:28 / km) +40m 5:16 / km
ahr:144 max:158 shoes: Asics

Slow run with S, though to me it felt fast! Legs are still hurting from two city races, 250 miles apart, in two days and 600 miles driving.

Sunday Jan 25, 2009 #

Orienteering race 1:09:12 [5] 8.0 km (8:39 / km) +105m 8:07 / km
shoes: Asics

Apart from nearly getting killed on a zebra crossing this was another great city race. First driver stopped, so I continued running, second driver didn't!so it's a good job I don't run too fast!! I messed up soon after as I ran to 9 before 8:( This was a tough course, no 3 was a killer climb and so was no 17 (the top of a fire escape!!) my legs felt like jelly when I got back down.

Total distance run 11.5km

http://1.bp.blogspot.com/_pSlrDkrBNXI/SXzIun98SNI/...

http://4.bp.blogspot.com/_pSlrDkrBNXI/SXzLFoqvZDI/...

Saturday Jan 24, 2009 #

Event: EUOC Burns Weekend

Orienteering race 1:00:05 [5] 6.3 km (9:32 / km)
ahr:165 max:176 shoes: Kalenji

Edinburgh city race 6.3km 140m Excellent course. I switched off running to 3 and overshot also small miss at 6 and went the wrong side of building going to 26 and had to turn back. C caught me at 10 but I was in front of him at 21 so not sure what he did! S caught me at 28 followed by HB but I didn't have anything left by then to chase them.

Total distance run 9.5km

http://4.bp.blogspot.com/_pSlrDkrBNXI/SXzEXyAqgSI/...

http://1.bp.blogspot.com/_pSlrDkrBNXI/SXzF6MLCoDI/...

Friday Jan 23, 2009 #

Cycle 40:00 [3] 7.0 mi (5:43 / mi) +30m 5:38 / mi

Thursday Jan 22, 2009 #

Circuit training 44:00 [5]
shoes: Kalenji

45 seconds x 13 circuits x 3, 3 minute rest between each circuit. Each circuit consists of Dips, Step ups, Back extension, Skipping, Side plank, Sit ups, Fast foot ladder, Plank, 4 x weights and step over. After each exercise jog around the hall to the next station!

5 mins warm up

1st circuit 13 mins
2nd circuit 13 mins
3rd circuit 13 mins

stretches 10:00 [1]
shoes: Kalenji

10 mins stretching after circuits

Pilates 30:00 [1]

Pilates & yoga session.

Wednesday Jan 21, 2009 #

Cycle to work & back 1:12:00 [3] 12.0 mi (6:00 / mi) +100m 5:51 / mi

Pilates 30:00 [2]

Pilates & yoga session.

Tuesday Jan 20, 2009 #

Road run 1:06:19 [3] 11.4 km (5:49 / km) +90m 5:36 / km
ahr:145 max:165 shoes: Asics

Warm up / down 2.4 km 13.44

3 x 3Km reps

1st 17.22 158/148
2nd 17.23 145/145
3rd 17.50 165/152

Pilates 20:00 [2]

oooooohhh it hurts even more tonight. I started with the corpse, fell asleep, woke up 20 minutes later and started my session. That women in the book must be double jointed!! One exercise said stand against the wall with your arms also against the wall at 90 degrees. I couldn't even get my arms against the wall with my back against it. Teacher says I must try harder, it's alright for her sitting there laughing at my painful, stiff legs!

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