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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Cycling4 3:00:02 34.41(5:14) 55.38(3:15)
  Running3 1:54:39 14.1(8:08) 22.68(5:03)
  Rowing1 30:00
  Core/ Strength1 19:34
  Skipping1 10:00
  Total5 5:54:15 48.51 78.07

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Tuesday Jun 30, 2009 #

Running warm up/down 7:00 [1] 0.8 mi (8:45 / mi)
shoes: Saucony Progrid Omni 7

slow jog before session. so warm.

Running intervals 35:00 [5] 4.5 km (7:47 / km)
shoes: Saucony Progrid Omni 7

100 jog
100 stride
100 walk
100 sprint
15 times
so much harder than it sounds and was really warm so i was pretty much dead by the end.

Monday Jun 29, 2009 #

Cycling 27:30 [4] 5.79 mi (4:45 / mi)

biked to mates house pretty quick then to cash point and very quick back from the cash point as didnt want to hang around with large amount of money in wallet.

Cycling tempo 19:40 [4] 4.16 mi (4:44 / mi)

Biked back from mates again was going pretty quickly.

Core/ Strength 19:34 [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

twice

Saturday Jun 27, 2009 #

Skipping 10:00 [3]

Cycling 34:00 [2] 8.31 km (4:05 / km)

went for bike ride with my dad.

Rowing tempo 30:00 [4]

was a pretty hard 30mins

Thursday Jun 25, 2009 #

Cycling tempo 25:00 [4] 6.0 mi (4:10 / mi)

Biked to athletics

Running warm up/down 6:52 [2] 1.52 km (4:31 / km)
shoes: Saucony Progrid Omni 7

warm before session

Running intervals 45:47 [5] 8.2 km (5:35 / km)
shoes: Saucony Progrid Omni 7

2 1200m with then a 4 min jog recovery
3 1000m with a 3min jog recovery
2 800m with 2min jog recovery
managed to hit the time for all the sets.
was a pretty hard session.

Cycling warm up/down 32:52 [2] 6.0 mi (5:29 / mi)

Cycled home from athletics. need to get my own bike legs hurt from the fact that bike frame is to small

Monday Jun 22, 2009 #

Cycling 41:00 [3] 7.3 mi (5:37 / mi)

Went for a bike ride with a mate.
and just realised how long it has been scince i have been on here but have been training just never got round to putting it in.

Running 20:00 [4] 4.46 mi (4:29 / mi)
shoes: Waslsh PB Elite Extreme

Went out for quick run before food.

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