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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Running13 6:57:30 46.9(8:54) 75.48(5:32) 230
  Orienteering6 5:59:04 28.77(12:29) 46.31(7:45) 1115133 /161c82%
  Core/ Strength8 3:20:00
  Total22 16:16:34 75.67 121.79 1345133 /161c82%

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Sunday Nov 30, 2008 #

Orienteering race 1:25:48 [3] *** 10.5 km (8:10 / km) +420m 6:49 / km
spiked:24/28c shoes: Waslsh PB Elite Extreme

Good. Dissided to just take it fairly easy and makesure i didnt make any of the mistakes from yesterday so was taking fairly safe route checking compass alot and making sure didnt make parallel errors thing i should be doing any way. which work pretty well all mistakes were small under 40secs. Just lost bit of time on the running as was bit tired in the last part.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Waslsh PB Elite Extreme

ogged up too start. streches and a few drills.

Saturday Nov 29, 2008 #

Orienteering race 1:03:00 [3] *** 5.1 mi (12:21 / mi) +190m 11:04 / mi
spiked:15/23c shoes: Waslsh PB Elite Extreme

Shit. To start with was going alright then made a stupid mistake at 6 as did not check compass then a 11 min parellel error spent far too long in the wrong reenterant and didnt relocate quick enough. then after that just could get that mistake out of my head and made loads more. and to top it all off wasnt runnin fast enough.

Friday Nov 28, 2008 #

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
-50 push ups(20 wide arm, 20 normal, 10 diamond)
-leg raise 30secs
-20 dorsal raises
reapeat twice


Thursday Nov 27, 2008 #

Running warm up/down 25:00 [2] 3.4 km (7:21 / km)
shoes: Saucony Progrid Omni 7

2.6km jog before session felt pretty fresh. then two lap warm down after.

Running intervals 40:00 [5] 5.0 km (8:00 / km)
shoes: Saucony Progrid Omni 7

athletics down at the track
session: 400m 1 min recov, 600m 2min recov, 800m 3min recov, 1k 3min recov, 800m 2min recov, 600m 1min recov, 400m.

Felt good was doing all about 20 secs faster than was ment to but felt good and strong all the way through.

Tuesday Nov 25, 2008 #

Running tempo 17:30 [4] 4.1 km (4:16 / km)
shoes: Waslsh PB Elite Extreme

Couldnt get to athletics so just went for a run when i got back from school. Went out acroos feilds towards wilton and did a loop back it was fairly muddy but would of gone further but it was getting dark andwouldnt of been able to see. felt pretty good .

Monday Nov 24, 2008 #

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
-50 push ups(20 wide arm, 20 normal, 10 diamond)
-leg raise 30secs
-20 dorsal raises
reapeat twice

Saturday Nov 22, 2008 #

Orienteering race 19:16 [4] *** 2.7 km (7:08 / km)
spiked:18/23c shoes: Saucony Progrid Omni 7

Sheffeild sprint pro-log. Went pretty well only big mistake was on 5 thought i saw a way through at bottom of hill which turned out to be a locked gate so had to all the way back up which was a bit tiring. But other than that any mistakes were only about ten secs each and were just falling over or going the wrong way aroud bushes.

Orienteering race 25:26 [5] *** 3.5 km (7:16 / km)
spiked:28/30c shoes: Saucony Progrid Omni 7

Chasing sprint. Navigation was pretty good didnt make any mistakes over 10secs and was running well for most of the course but got tired at about 22 and slowed down might of be better off going a bit slower at the start.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Saucony Progrid Omni 7

Jogged up to first start was a bit early so did a few more drills than usual.
Jogged back down after pro log.
And did some drills and strides before second race.

Wednesday Nov 19, 2008 #

Core/ Strength 20:00 [3]

-10 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
- 50 push ups(20 wide arm, 20 normal, 10 diamond)
reapeat twice

Tuesday Nov 18, 2008 #

Running warm up/down 17:00 [3] 2.6 km (6:32 / km)
(injured) shoes: Saucony Progrid Omni 7

1 lap of abington park. jog groin felt a bit tight.
When i started the session hurt a lot so decided to stop so that i didnt make any worse.
session was ment to be 3 reps of 5 hill intervals.

Monday Nov 17, 2008 #

Core/ Strength 25:00 [3]

-20 press ups
-15 leg raises
-20 sergeant jumps
-20 press ups
-15 crunches
-YWTA
-Leg raise anh hold (40secs)

all 2 times.
followed by a few streches.
felt good.

Sunday Nov 16, 2008 #

Running warm up/down 15:00 [2] 1.2 km (12:30 / km)
shoes: Waslsh PB Elite Extreme

Jogged up to start and did some drills and streches.
jogged some of the way back to the assembly after the run but only after i had recovered from the leg to the last control/

Orienteering race 1:10:03 [5] *** 7.9 km (8:52 / km) +390m 7:07 / km
spiked:19/23c shoes: Waslsh PB Elite Extreme

Went pretty well made largest mestake on number 1 which wasnt good but other than tha there wernt many other mistakes. it was very hard to read the map while running as the ground was so rough.
My running was ok wasnt going as fast as i could of considering the effort that i was putting in but that was because of how rough the ground was and the amount of climb.

Saturday Nov 15, 2008 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Waslsh PB Elite Extreme

jogged over to to woods for session and jogged back.

Running hills 20:00 [4] 5.2 mi (3:51 / mi) +130m 3:34 / mi
shoes: Waslsh PB Elite Extreme

Laps on a hill in wood near house. managed to do 26 leps in 20mins. Hill is pretty steep but felt good legs only ached on a few. Not sure of the exact climb or distance but laps are about 200m with about 5m climb.

Friday Nov 14, 2008 #

Core/ Strength 25:00 [3]

Sretches before ad after.
Main Set.
-10 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
- 30 push ups(10 wide arm, 10 normal, 10 diamond)
reapeat twice

Thursday Nov 13, 2008 #

Running warm up/down 25:00 [2] 3.4 km (7:21 / km)
shoes: Saucony Progrid Omni 7

jog around ross road loop and streches before.
two laps warm down calfs were unbeliveably tight

Running intervals 33:00 [5] 5.75 km (5:44 / km)
shoes: Saucony Progrid Omni 7

3 mins hard getting as far on the track as possible followed by 3 mins recovery 6 times
so hard but felt pretty good was getting around 950m for each except the last which i was about 2m away from 1000 but felt absolutally dead afterwards.

Monday Nov 10, 2008 #

Core/ Strength 30:00 [3]

Sunday Nov 9, 2008 #

Running long 30:00 [3] 6.97 km (4:18 / km)
shoes: Saucony Progrid Omni 7

bit slow could of been faster

Friday Nov 7, 2008 #

Core/ Strength 20:00 [3]

Thursday Nov 6, 2008 #

Running warm up/down 30:00 [2] 3.9 km (7:42 / km)
shoes: Saucony Progrid Omni 7

Running intervals 40:00 [5] 8.0 km (5:00 / km)
shoes: Saucony Progrid Omni 7

Fast interval session.
200m with 200m jog recovery 4 times
400m with 400m jog recovery 8 times
session was so fast had to miss some of recovery to strech.
all 400's were arond 72 except from the last which was 65s

Tuesday Nov 4, 2008 #

Running warm up/down 20:00 [2] 2.93 km (6:50 / km)
shoes: Saucony Progrid Omni 7

Running tempo 30:00 [5] 7.86 km (3:49 / km) +100m 3:35 / km
shoes: Saucony Progrid Omni 7

fast session first lap was 9:30 when we were aiming for about 10:15. also miss understood the session and though we were doing intervals not continuous for three laps.

Monday Nov 3, 2008 #

Core/ Strength 30:00 [4]

Sunday Nov 2, 2008 #

Orienteering race 1:00:31 [4] *** 8.9 km (6:48 / km) +115m 6:23 / km
spiked:10/14c

navigation was good but. i was abit tired from last two days of training and wasnt going that fast. made a poor route choise that then went wrong.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Saturday Nov 1, 2008 #

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

Orienteering (control pick) 20:00 [3] *** 2.6 km (7:42 / km)
spiked:13/14c shoes: Waslsh PB Elite Extreme

working on control flow. went ok not very fast was pretty accurate

Orienteering (attackpoints) 15:00 [3] *** 2.0 km (7:30 / km)
spiked:6/6c shoes: Waslsh PB Elite Extreme

the orienteering was pretty good but it was so cold really didnt want to be out.

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