Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 30 days ending Nov 30, 2009:

activity	#	time	miles		km		+m
Running	16	8:54:15	63.18	(8:27)	101.68	(5:15)	520
Orienteering	6	6:53:02	32.96		53.04		285	35 /	121c	28%
Circuits	5	4:29:35
Football	1	55:00
Swimming	1	25:00	0.56	(44:42)	0.9	(27:47)
Stretching/Rolling/Yoga	2	17:40
Total	20	21:54:32	96.7		155.62		805	35 /	121c	28%

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Monday Nov 30, 2009 #

Circuits warm up/down 7:00 [2]

Circuits 40:00 [3]

Circuits warm up/down 6:00 [1]

Saturday Nov 28, 2009 #

Orienteering warm up/down 28:40 [3] *** 2.5 km (11:28 / km)
7c shoes: Blue Walsh

Control hanging for the BUOT weekend.

Orienteering 1:03:00 [3] 6.5 km (9:42 / km)
shoes: Blue Walsh

corridor loop. was harder to stay in the corridor than i expected but did manage it for most of the loop. was feeling a bit slow though.

Orienteering warm up/down 12:40 [3] *** 1.5 km (8:27 / km)
4c shoes: Blue Walsh

collected in the the bearing course so hat i could do the course before we left.

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Blue Walsh

jog down to start of course to get everyone warm as it was so so cold.

Orienteering race 24:30 [4] *** 3.5 km (7:00 / km)
10c shoes: Blue Walsh

mass starty thing. was running well and won it.

Thursday Nov 26, 2009 #

Swimming 25:00 [3] 0.9 km (27:47 / km)

went for early morning swim before lectures with guy from my course. first time i have done length swimming for about 3 years and it felt so slow. this would not even of been as long as a warm up back then and i felt quite drained.

Wednesday Nov 25, 2009 #

Running warm up/down 18:50 [2] 3.13 km (6:01 / km)
shoes: Saucony Progrid Omni 7 ()

jogged over to hero's and down to bottom with StevieB as warm up

Running hills 50:00 [5] 7.7 km (6:30 / km) +520m 4:51 / km
shoes: Saucony Progrid Omni 7 ()

did a hero's session with Stevie B. did four reps and legs are absolutally dead now. did 6:00 for the first then 6:20 6:27 6:46 so slowed down quite a lot on the last but did have to stop for laces at one point. was just tryoing to run all the way up with out walking which i managed and am pretty happy about.

Running 13:15 [1] 2.17 km (6:06 / km)
shoes: Saucony Progrid Omni 7 ()

walked/ jogged back from hero's legs were feeling a bit heavy. and i now feeling absolutaly knackard.

Tuesday Nov 24, 2009 #

Running warm up/down 5:40 [1] 1.2 km (4:43 / km)
shoes: Saucony Progrid Omni 7 ()

didnt really feel like it but desided i should go training so on Ralphs recomendation i went and fouund a hill to run up it. so jogged out to riverdale road.

Running hills 14:10 [4] 3.6 km (3:56 / km)
shoes: Saucony Progrid Omni 7 ()

ran up riverdale road 10 times. jog down recovery was about 200m rep doing it about 40secs legs felt better as sessio went on.

Running warm up/down 5:30 [1] 1.21 km (4:33 / km)
shoes: Saucony Progrid Omni 7 ()

jogged back to endcliffe.

Monday Nov 23, 2009 #

Running warm up/down 28:00 [2] 5.33 mi (5:15 / mi)
shoes: Saucony Progrid Omni 7 ()

decided that i might be able to get rid of hangover before circuits if a did a longer run there. this did not work.

Circuits warm up/down 3:40 [2]
shoes: Saucony Progrid Omni 7 ()

Circuits 40:00 [3]
shoes: Saucony Progrid Omni 7 ()

did not feel good at all. body had been recked over the weekend.

Circuits warm up/down 5:15 [1]
shoes: Saucony Progrid Omni 7 ()

Running warm up/down 9:19 [2] 1.68 km (5:33 / km)
shoes: Saucony Progrid Omni 7 ()

ran back home with Ralph.

Sunday Nov 22, 2009 #

Orienteering race 1:00:00 [4] *** 6.1 km (9:50 / km)
55c shoes: Saucony Progrid Omni 7 ()

Spook relays. good fun courses although wasnt running as fats as i could due to being really really hung over after meal and pop tarts. still navigation was clean until the 1:1000 control pick over shot alot.

Football 55:00 [3]
shoes: Blue Walsh

Spook football match. was probably the best football i have ever played. we won!!!!!!!!

Saturday Nov 21, 2009 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Saucony Progrid Omni 7 ()

warm up on the way to the start

Orienteering race 21:41 [5] 3.0 km (7:14 / km)
shoes: Saucony Progrid Omni 7 ()

prologue for the sheffield city race. made a few foolish mistakes which cost a bit of time.

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Saucony Progrid Omni 7 ()

warm up on the way to the start of the chase.

Orienteering race 29:07 [5] 4.3 mi (6:46 / mi)
shoes: Saucony Progrid Omni 7 ()

the chase of sheffield city race. went a lot better than the prologue but still made some mistakes that i shouldnt of. running alot better than the morning and gained a few places.

Thursday Nov 19, 2009 #

Running long 1:12:00 [3] 13.59 km (5:18 / km)
shoes: Saucony Progrid Omni 7 ()

Went for a run with ralph not completly what the places were called lin valley and porters brook wee in there somewhere. quite a gental pace but was feeling nakard for the first half not sure why but felt better as it went on. was a good route little slippy in some of the fields but not to bad.

Tuesday Nov 17, 2009 #

Running warm up/down 9:45 [2] 1.2 km (8:07 / km)
shoes: Saucony Progrid Omni 7 ()

got there a little late so only 2 laps jog before drills

Running intervals 23:00 [5] 5.6 km (4:06 / km)
shoes: Saucony Progrid Omni 7 ()

4 x1400m reps with about 1:30 recovery

Running warm up/down 7:00 [1] 1.3 km (5:23 / km)
shoes: Saucony Progrid Omni 7 ()

two laps at the track and then down endcliffe cresnt to flat after i got dropped off.

Monday Nov 16, 2009 #

Running warm up/down 7:00 [2] 1.68 km (4:10 / km)
shoes: Saucony Progrid Omni 7 ()

Circuits warm up/down 7:00 [2]
shoes: Saucony Progrid Omni 7 ()

Circuits 40:00 [3]
shoes: Saucony Progrid Omni 7 ()

45 on 15 off

Circuits warm up/down 8:00 [1]
shoes: Saucony Progrid Omni 7 ()

Running warm up/down 10:30 [2] 1.68 km (6:15 / km)
shoes: Saucony Progrid Omni 7 ()

Jog back to endcliffe

Sunday Nov 15, 2009 #

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Blue Walsh

Warm up on the way to the start and then drills

Orienteering 1:24:53 [3] *** 10.52 km (8:04 / km) +285m 7:06 / km
spiked:20/28c shoes: Blue Walsh

event on eyam moor and bretton. navigation was a bit sloppy was to hesitant on some controls and seemed to be screwing up the control after a long leg think this was due to the fact i was trying to make sure i didnt cock up the long ones then relaxed after and made an error. last section was quite messy as well think lost concentration because of tiredness rather than just poor navigating. shows i need to do more long runs so that tiredness doesnt hit so hard.

Black - Splits

Thursday Nov 12, 2009 #

Running warm up/down 10:30 [2] 2.24 km (4:41 / km)
shoes: Blue Walsh

Jogged down to endcliffe park then warm up with everyone else.

Running intervals 25:36 [4] 4.7 km (5:27 / km)
shoes: Blue Walsh

long lap then short lap in pairs rest while other is finishing long lap. went with JT was feeling quite good while running apart from amount feet were slipping

Running warm up/down 6:00 [1] 1.28 km (4:41 / km)
shoes: Blue Walsh

short jog at the park then back up to endcliffe.

Stretching/Rolling/Yoga 7:40 [1]

Wednesday Nov 11, 2009 #

Running warm up/down 8:30 [1] 1.27 km (6:42 / km)
shoes: Blue Walsh

Jog around endcliffe with Kris and Ralph

Orienteering (Sprint Training) 12:06 [4] *** 2.5 km (4:50 / km)
spiked:15/17c shoes: Blue Walsh

SYO evening sprint training around endcliffe village. made harder due ti the fact it was dark but was navigating fairly well no real errors and was also run at a good speed apart from when i had to stop and try and read mapin the darker sections. Distance is what i work out on mapmyrun as was interested to see how far i actually went.

Orienteering 2:25 [5] ***
shoes: Blue Walsh

Map memory trains thing with Kris Ralph Dave Nic and Ash basically just a really short really fast sprint around about 5 controls

Monday Nov 9, 2009 #

Running 7:10 [2] 1.68 km (4:16 / km)
shoes: Saucony Progrid Omni 7 ()

Ran down to circuits.

Circuits warm up/down 6:30 [2]
shoes: Saucony Progrid Omni 7 ()

Circuits 40:00 [3]
shoes: Saucony Progrid Omni 7 ()

ShUOC circuit

Circuits warm up/down 11:00 [1]
shoes: Saucony Progrid Omni 7 ()

Running warm up/down 9:00 [2] 1.68 km (5:21 / km)
shoes: Saucony Progrid Omni 7 ()

jogged back to endcliffe

Sunday Nov 8, 2009 #

Running tempo 30:30 [3] 7.4 km (4:07 / km)
shoes: Saucony Progrid Omni 7 ()

run out towards ranmoor then down fulwood road untill brookehouse hill and then along the foot path to bingham park through endcliffe park and back up brocco bank to endcliffe. was feeling pretty good and felt like i was running well did have to slow down a little on the footpath as it was pretty dark and could see very well. stepping stones were also under the water which was a bit annoying.

C • That was my 1st year run! I... 2

Stretching/Rolling/Yoga 10:00 [1]

did a streching session when i got back from run.

Thursday Nov 5, 2009 #

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Blue Walsh

ran down to endcliffe park then warmed up with everyone else

Running intervals 25:00 [4] 5.0 km (5:00 / km)
shoes: Blue Walsh

In groups pf two both run opposite sides of a diamond after 5 one of you does a full lap

Running warm up/down 14:00 [1] 1.5 km (9:20 / km)
shoes: Blue Walsh

jog around field and then some streches then ran back to endcliffe

Tuesday Nov 3, 2009 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Progrid Omni 7 ()

Warm up at the track jogged 2 laps as we were a little bit late then some drills.

Running intervals 29:00 [4] 6.7 km (4:20 / km)
shoes: Saucony Progrid Omni 7 ()

10 x 2mins with 1 min recovery
felt pretty good for them all and was getting past the 600m mark on all of them so was pretty happy.

Running warm up/down 9:30 [1] 1.6 km (5:56 / km)
shoes: Saucony Progrid Omni 7 ()

jogged round the track 4 times.

Monday Nov 2, 2009 #

Running 7:00 [2] 1.68 km (4:10 / km)
shoes: Saucony Progrid Omni 7 ()

ran to circuits with Kris

C • Pansy 2

Circuits warm up/down 8:30 [2]
shoes: Saucony Progrid Omni 7 ()

Circuits 36:00 [3]
shoes: Saucony Progrid Omni 7 ()

ShUOC circuits- 45on 15off

Circuits warm up/down 10:40 [1]
shoes: Saucony Progrid Omni 7 ()

Running 8:30 [2] 1.63 km (5:13 / km)
shoes: Saucony Progrid Omni 7 ()

jog back from circuits went different route to normal.

Sunday Nov 1, 2009 #

Orienteering 1:14:00 [3] 10.0 km (7:24 / km)
shoes: Blue Walsh

Navigation was alrightt not large error overshot a couple of times. but running felt aweful felt like i was getting worse with every step.

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