Training Log: Treb | Feb 1–28, 2009 - Attackpoint : Orienteering training, racing, running, navigation, and fitness

Saturday Feb 28, 2009 #

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Waslsh PB Elite Extreme

jogged up to start and then ran up and down the hills a few times and did some streches and then some drills. for a warm down did a jog to the opposite start after race.

Orienteering race 1:06:53 [4] *** 11.3 km (5:55 / km) +250m 5:20 / km
spiked:15/20c shoes: Waslsh PB Elite Extreme

Made a few mistakes in the first 6 controls not sure why just seemed to be slightly off full concentration and full pace. But after a route choice mistake to 7 managed to pick it up and was navigating batter and seemed to be concentrating more. All bearing where going well and i seemed to be flowing more through the controls. Need to work on concentration in first sections and on being able to maintain speed when running on my own.

C • hi 5

Thursday Feb 26, 2009 #

Running warm up/down 32:00 [3] 6.72 km (4:46 / km)
shoes: Saucony Progrid Omni 7

Athletics at the track but for some reason was really tired and stiff so just did a run that was a little faster and longer than warm up pace. started to feel good near the end.

Running intervals 5:00 [4] 0.8 km (6:15 / km)
shoes: Saucony Progrid Omni 7

When i got back to the track decided to do two 200m sprints to strech out and loosen legs a bit.

Stretching/Rolling/Yoga 10:00 [1]

Did some streches and stuff to try and makesure legs feel better by the weekend. Not even sure why they are stiff so hopefully getting an early night will do the job.

Wednesday Feb 25, 2009 #

Running warm up/down 16:00 [1] 3.76 km (4:15 / km)
shoes: Saucony Progrid Omni 7

Went for a short run with my brother wasnt very far and was dark so we didnt go to far.

Core/ Strength 10:00 [3]

-30 crunches
- lateral bridge 30 secs each side
- plank 20 secs norm 20 secs each arm up 20 secs each leg up 20 secs opposite arm and leg each side 20 secs norm
-20 pelvic thrusts
-30 russian twists (across and back to start as one)
-20 extended arm crunches
-50 press ups (20 wide arm 20 normal 10 diamond)
-30 secs leg raise
-30 dorsal raises
-30 squats

only did once. Should probably done another.

Tuesday Feb 24, 2009 #

Running warm up/down 25:00 [2] 3.7 km (6:45 / km)
shoes: Saucony Progrid Omni 7

lap of the park as a warm up then a short jog to the traffic lights after the session.

Running tempo 40:00 [5] 10.45 km (3:50 / km)
shoes: Saucony Progrid Omni 7

Four laps of the park was working hard for all of it but did have to stop on the first lap for the toilet so would of been about a minute faster. Felt good for most of it still a little bit stiff from sunday on the warm up but other than that felt good.

Stretching/Rolling/Yoga 10:00 [1]

Streches and flexibility exercises.

Monday Feb 23, 2009 #

Running warm up/down 9:50 [1] 2.35 km (4:11 / km)
shoes: Saucony Progrid Omni 7

Just went out for a bit of a jog before core session to see how legs felt after yesterday little bit stiff but should probably done a warm done yesterday.

Core/ Strength 40:00 [3]

-30 crunches
- lateral bridge 30 secs each side
- plank 20 secs norm 20 secs each arm up 20 secs each leg up 20 secs opposite arm and leg each side 20 secs norm
-20 pelvic thrusts
-30 russian twists (across and back to start as one)
-20 extended arm crunches
-50 press ups (20 wide arm 20 normal 10 diamond)
-30 secs leg raise
-30 dorsal raises
-30 squats

4 times.
felt good little bit stiff for first set.

Stretching/Rolling/Yoga 10:00 [1]

streches and flexibility.

Sunday Feb 22, 2009 #

Running warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: Waslsh PB Elite Extreme

Jogged up to start then built it up a bit and did some strides, drills and streches.
Think I should probably done a warm down after but didnt.

Orienteering race 1:22:03 [4] *** 12.3 km (6:40 / km) +220m 6:07 / km
spiked:20/28c shoes: Waslsh PB Elite Extreme

Navigation was nearly perfect until just before 11. Then after that concentration was broken and just kept making stupid small mistakes in the control circle. Need to work on bloking out mistakes after they happen and going back to full concentration. On the running side think i was running quite well but recon i could of gone a bit faster but need to get the technique as well as the speed.

Saturday Feb 21, 2009 #

Running warm up/down 35:00 [1] 3.0 km (11:40 / km)
shoes: Waslsh PB Elite Extreme

Jog and a few drils streches and strides before the first race.
Jog run and strides before second race.
Slow jog as a warm down and then some streches at home.

Orienteering race 22:01 [5] 3.9 km (5:39 / km) +125m 4:52 / km
shoes: Waslsh PB Elite Extreme

Prolog of the JOC went quite well but kept making small mistakes of around 20secs just from lack of concentration and misreading the map every now and again. other than that felt pretty good and was running well.

Orienteering race 20:53 [5] 4.1 km (5:06 / km) +90m 4:35 / km
shoes: Waslsh PB Elite Extreme

The Chase part of the JOC. Went well felt like i was navigating well but then started to relax a bit going to one before last control and missed it so lost a bit of time. other than that was running well maybe lost sometime to 6 because of poor route choice. For both of these races was finding reading the map at high speed quite difficult so need to work on this with more runs with a random map.

Thursday Feb 19, 2009 #

Running warm up/down 30:00 [2] 5.9 km (5:05 / km)
shoes: Saucony Progrid Omni 7

Warm up before session around duston.
Finished session a little early as it was a hard one and have races at the weekend. So did a 3 lap warm down.

Running intervals 30:00 [4] 3.2 km (9:22 / km)
shoes: Saucony Progrid Omni 7

4 30secs fast as possible 1 minute jog recovery then 3 800m fast 2 minutes jog recovery

this is where i dropped out but then there was 2 1000m

Stretching/Rolling/Yoga 10:00 [1]

streching and ankle strength

Wednesday Feb 18, 2009 #

Core/ Strength 20:00 [3]

-30 crunches
- lateral bridge 30 secs each side
- plank 20 secs norm 20 secs each arm up 20 secs each leg up 20 secs opposite arm and leg each side 20 secs norm
-20 pelvic thrusts
-30 russian twists (across and back to start as one)
-20 extended arm crunches
-50 press ups (20 wide arm 20 normal 10 diamond)
-30 secs leg raise
-30 dorsal raises
-30 squats

2 times

Tuesday Feb 17, 2009 #

Cycling tempo 31:00 [4] 12.65 km (2:27 / km)

Biked to a mates house went pretty fast. Was having fun dodging the traffic.

Cycling long 45:00 [3] 14.5 km (3:06 / km)

Bike back from mates seemed a bit ahdrer than on the way and wasnt going quite as fast mainly because it is more up hill and was into the wind.

Running warm up/down 20:00 [2] 4.2 km (4:46 / km)
shoes: Saucony Progrid Omni 7

athletics at the park. a lap warm up before session tehn jogged back around the park to the cars from finishing point.

Running intervals 39:00 [4] 8.9 km (4:23 / km)
shoes: Saucony Progrid Omni 7

11minute interals with 3 mins recovery in between did three of them. feltpretty good legs were a little tired from the bike ride but was running pretty well.

Monday Feb 16, 2009 #

Core/ Strength 29:00 [3]

-30 crunches
- lateral bridge 30 secs each side
- plank 20 secs norm 20 secs each arm up 20 secs each leg up 20 secs opposite arm and leg each side 20 secs norm
-20 pelvic thrusts
-30 russian twists (across and back to start as one)
-20 extended arm crunches
-50 press ups (20 wide arm 20 normal 10 diamond)
-30 secs leg raise
-30 dorsal raises
-30 squats

3 times

Sunday Feb 15, 2009 #

Orienteering race 1:00:01 [4] *** 8.8 km (6:49 / km) +145m 6:18 / km
spiked:22/24c shoes: Waslsh PB Elite Extreme

Good run made only two mistakes: 19 and 24. 19 chose a slowroute because wasnt sure if we were allowed to run along road so went around and on 24 saw my brother and was trying to catch him up completly lost concentration and ran past the control then a holly leaf went in my eye and coulnt see properly and went slightly of course on the way to finish.
Felt good both navigationaly and running wise. Try parctising bearings through green on a few controls but the trees were to low and thorney so went off line but didnt lose time.

Saturday Feb 14, 2009 #

Running tempo 10:30 [5] 2.7 km (3:53 / km)
shoes: Waslsh PB Elite Extreme

Just a short fast run. but was very slippery on the snow that hasnt melted fully.

Stretching/Rolling/Yoga 10:00 [1]

streches and flexibility and ankle strength

Thursday Feb 12, 2009 #

Rowing tempo 20:00 [4] 8.0 km (2:30 / km)

coundnt get to athletics again,

Core/ Strength (Legs) 11:00 [3]

-20 squats
-30 calf dips
-20 sargent jumps
-15 lung and hold
- 40 secs squat against wall

three times

Stretching/Rolling/Yoga 12:00 [1]

10 mins streching and fexability then 2 mins ankle exercises

Wednesday Feb 11, 2009 #

Running 22:00 [3] 5.37 km (4:06 / km)
shoes: Saucony Progrid Omni 7

Quite an easy run didnt work to hard. went up to the top agte and back then around the village. Felt good.

Core/ Strength 31:00 [3]

-30 crunches
- lateral bridge 30 secs each side
- plank 20 secs norm 20 secs each arm up 20 secs each leg up 20 secs opposite arm and leg each side 20 secs norm
-20 pelvic thrusts
-30 russian twists (across and back to start as one)
-20 extended arm crunches
-50 press ups (20 wide arm 20 normal 10 diamond)
-30 secs leg raise
-30 dorsal raises
-30 squats

3 times
felt pretty good

Tuesday Feb 10, 2009 #

Rowing long 40:00 [4] 14.9 km (2:41 / km)

Couldnt get to athletics and thought i should do a bit of a longer session and this was the alternative

Monday Feb 9, 2009 #

Core/ Strength 27:00 [3]

-30 abdominal crunches
-lateral bridge/side plank hold 30sec each side
-plank set 20sec normal, 20sec each arm up, 20sec each leg up,20 sec oppisite arm and leg both sides
-20 pelvic trusts
-30 russian twists(with 5kg weight)
-20 extended arm crunch
-15 press ups on thists
-leg raise 30sec
-30 dorsal raises
-30 squats

3 times

Rowing tempo 10:00 [4] 3.6 km (2:47 / km)

was going to go out for a run but it was dark when i got home and the roads had iced over so though it was safer to just do some rowing

Sunday Feb 8, 2009 #

Rowing tempo 20:00 [3] 7.0 km (2:51 / km)

traing was a bit disrupted by the snow. went on the rowing machine just because i couldnt get out for a run as everywhere was covered.

Wednesday Feb 4, 2009 #

Core/ Strength 40:00 [3]

-30 abdominal crunches
-lateral bridge/side plank hold 30sec each side
-plank set 20sec normal, 20sec each arm up, 20sec each leg up,20 sec oppisite arm and leg both sides
-20 pelvic trusts
-30 russian twists(with 5kg weight)
-20 extended arm crunch
-15 press ups on thists
-leg raise 30sec
-30 dorsal raises
-30 squats

3 times
followed by streches

Tuesday Feb 3, 2009 #

Running 40:00 [3] 8.9 km (4:30 / km)
shoes: Saucony Progrid Omni 7

Athletics at the park the path was pretty slippy so just did three laps and a bit fairly slowly so that we didnt slip over.

Rowing 20:00 [4] 7.0 km (2:51 / km)

Got back from athletics and thought that i should do a bit extra so went on the rowing machine.

Monday Feb 2, 2009 #

Core/ Strength 25:00 [3]

-30 abdominal crunches
-lateral bridge/side plank hold 30sec each side
-plank set 20sec normal, 20sec each arm up, 20sec each leg up,20 sec oppisite arm and leg both sides
-20 pelvic trusts
-30 russian twists(with 5kg weight)
-20 extended arm crunch
-10 press ups on thists
-30 dorsal raises
-30 squats

3 times
still cant do proper press ups because of hands

Sunday Feb 1, 2009 #

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Waslsh PB Elite Extreme

jogged up to start and felt pretty good. did some streches and drills aswell

Orienteering race 1:37:00 [3] *** 12.3 km (7:53 / km) +135m 7:29 / km
spiked:29/30c shoes: Waslsh PB Elite Extreme

th navigation was good today only made one mistake
and that was because i tried to use an indistinct path through some green and it diddnt work quickly corrected though.
My running on the other hand was aweful it was almost like my body wouldnt let me run felt alright for the first 5 or 6 controls then felt drained for the rest of the course wasnt fun. think i might of been a littleill as when i got home went straight to bed.

Training Log Archive: Treb