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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Orienteering8 9:50:24 44.64 71.84 74961c
  Running on Paths12 9:41:26 66.23(8:47) 106.58(5:27) 1528
  Core/ Strength3 1:37:52
  Rugby2 1:25:29 1.6 2.58
  Swimming1 50:00
  Tabbing1 36:45 3.74(9:49) 6.02(6:06) 32
  Running Road2 26:11 2.84(9:13) 4.57(5:44) 16
  Circuits1 25:38
  Stretching/Rolling/Yoga1 20:00
  Total24 25:13:45 119.05 191.59 232561c

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Saturday Apr 30, 2016 #

2 PM

Running on Paths 15:23 [1] 1.34 km (11:29 / km) +128m 7:46 / km
shoes: Supra (2)

Warm up for British long Champs.

Orienteering 2:08:00 [4] 17.48 km (7:19 / km) +505m 6:24 / km
shoes: Supra (2)

Another failed attempt at becoming British champion. This took me quite a long time. My navigation was fairly accurate with only a few little wobbles in the circle. Most of my time loss was fitness related. Felt very heavy (which I am) running through the bogs and under growth. Also felt rather rubbish on the hills, think my legs are a little tired from actually doing some training.

Think if I continue to increase the training I should see some improvement for Jukola, if I am able to go.
C • Yess! 1

Running on Paths warm up/down 22:22 [1] 1.97 km (11:21 / km) +107m 8:56 / km
shoes: Supra (2)

Jog down to the car and back.

Friday Apr 29, 2016 #

11 AM

Running Road warm up/down 11:18 [1] 1.17 km (9:39 / km) +2m 9:35 / km

A bit of a jog and some sprints and stretches on the parade square.

Tabbing warm up/down 21:39 [3] 3.02 km (7:10 / km) +18m 6:58 / km
shoes: Boots

A lap and a bit of the PFA route. 15kg in a daysack. This was squaded with some bits running and some walking.

Tabbing 10:06 [5] 2.4 km (4:12 / km) +14m 4:05 / km
shoes: Boots

OTF. 15kg in a daysack. Best effort over a mile and a half. Pretty tough for the last km.

Tabbing warm up/down 5:00 [2] 0.6 km (8:20 / km)
shoes: Boots

The last loop again encouraging people.

Thursday Apr 28, 2016 #

2 PM

Orienteering 55:50 [4] 9.34 km (5:59 / km) +85m 5:43 / km
shoes: Inov-8 X-talon Blue

Harris relay around the garrison. Legs were feeling a little heavy. Navigation was pretty simple. The hardest bit was trying to read the urban area on a 1 to 10.

Wednesday Apr 27, 2016 #

2 PM

Running on Paths 1:21:35 [3] 16.15 km (5:03 / km) +196m 4:46 / km
shoes: Asics Gel-DS Trainer 20 NC

Larger loop out on the back area. Same loop as Sunday but with an extension on to the area across the road.

Tuesday Apr 26, 2016 #

7 AM

Stretching/Rolling/Yoga 20:00 [1]

An attempt to stretch off in the morning.
8 AM

Core/ Strength 8:00 [5]

PFA. 2mins best effort sit ups and press ups.

Running Road warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Asics Gel-DS Trainer 20 NC

Running Road race 7:53 [5] 2.4 km (3:17 / km) +14m 3:11 / km

PFA. 1.5mile best effort. This is not the best course an my legs were not in a good condition after yesterday.

Monday Apr 25, 2016 #

8 AM

Core/ Strength 20:20 [3]

Warm up for squats and squats. 80kg.

Core/ Strength 15:27 [4]

Circuit.
Lunges 25kg
15 kettle bell swing each side. 16kg
40 russian twists
10 press-up burpees

Core/ Strength 9:05 [1]

Core stuff .
3 PM

Running on Paths warm up/down 13:44 [3] 1.96 km (7:00 / km) +67m 5:59 / km
shoes: Boots

Run out to the lake for squadron PT.

Running on Paths intervals 24:04 [4] 4.83 km (4:59 / km) +65m 4:40 / km
shoes: Boots

SQN PT. Booted run intervals around the lake on the back area.

Running on Paths 11:22 [3] 1.92 km (5:55 / km) +6m 5:50 / km
shoes: Boots

Jog back to camp.

Sunday Apr 24, 2016 #

4 PM

Running on Paths tempo 50:36 [4] 11.17 km (4:32 / km) +131m 4:17 / km
shoes: Asics Gel-DS Trainer 20 NC

This ended up being a bit of a progression run. First couple of km were a warm up then picked up the pace. Absolutely dying by the end of the run.

Running on Paths warm up/down 9:14 [1] 1.57 km (5:53 / km)

Saturday Apr 23, 2016 #

4 PM

Running on Paths 51:43 [3] 10.13 km (5:06 / km) +131m 4:48 / km
shoes: Asics Gel-DS Trainer 20 NC

Found a new loop on the back area.

Thursday Apr 21, 2016 #

4 PM

Circuits 5:15 [1]
shoes: Asics Gel-DS Trainer 20 NC

Circuits 20:23 [3]

Running on Paths 54:34 [3] 10.5 km (5:12 / km) +138m 4:53 / km
shoes: Asics Gel-DS Trainer 20 NC

Run with Joe on the back area.

Wednesday Apr 20, 2016 #

9 AM

Running on Paths 8:45 [2] 0.83 km (10:33 / km) +71m 7:23 / km
shoes: Supra (2)

Jog up to the start. Spent most of the time wishing I hadn't had anything to drink the night before.

Orienteering 58:14 [4] 7.36 km (7:55 / km) +159m 7:08 / km
shoes: Supra (2)

Military league north event. This was quite good fun, the area was pretty interesting a quite complicated.The hills were brutal and the hangover didn't help. Feeling good by the end.
2 PM

Rugby 40:00 [4]

Inter SQN touch rugby. Tough on the legs after the morning and yesterdays session.

Tuesday Apr 19, 2016 #

3 PM

Rugby 45:29 [2] 2.58 km (17:38 / km)
shoes: Asics Gel-DS Trainer 20 NC

Practise for inter Squadron touch rugby tournament.
4 PM

Running on Paths warm up/down 12:09 [2] 1.87 km (6:30 / km) +24m 6:06 / km
shoes: Inov-8 X-talon Blue

Jog out through the nature reserve to the back area.

Running on Paths intervals 35:00 [4] 7.31 km (4:47 / km) +122m 4:25 / km
shoes: Inov-8 X-talon Blue

5x 5mins on 2mins recovery.

Running on Paths warm up/down 11:12 [1] 1.94 km (5:46 / km)
shoes: Inov-8 X-talon Blue

Jog back to the mess.

Sunday Apr 17, 2016 #

3 PM

Running on Paths 1:01:10 [3] 12.85 km (4:46 / km) +150m 4:30 / km
shoes: Inov-8 X-talon Blue

Harpole and Glassthorpe loop with Willy. We put some efforts on the hills. I blew up a little on final hill. Legs were feeling ok for most of the run but still seem to have something pulling in my knee a little.

Saturday Apr 16, 2016 #

3 PM

Running on Paths 1:28:33 [3] 17.24 km (5:08 / km) +192m 4:52 / km
shoes: Inov-8 X-talon Blue

Run with Willy. Went around the longer Holdenby route. Felt ok for most of the run. Legs were getting a little tired by the end.

Wednesday Apr 13, 2016 #

2 PM

Swimming 50:00 [2]

Warm up and some races for the reg swimming competition.

Monday Apr 11, 2016 #

4 PM

Core/ Strength 45:00 [2]

First day back at work. Managed to go to the gym. Fairly relaxed leg session. Front squats 60kg. Some goblet squats. Lunges and box jumps. Legs were tired from the weekend so didn't push the weight too much.

Sunday Apr 10, 2016 #

1 PM

Running on Paths warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov-8 X-talon Blue

Jog around the assembly and holding area. Quite a lot of stretching and attempting to loosen the legs up.

Orienteering 1:02:50 [4] *** 8.4 km (7:29 / km)
16c shoes: Inov-8 X-talon Blue

Pretty clean run. Not really any nav errors just seemed to be running a bit slow. My compass work seemed a lot cleaner than on Friday. I was picking out features a lot better as well. Need to sort out a training plan and improve my fitness.

Saturday Apr 9, 2016 #

3 PM

Orienteering 45:00 [2]
shoes: Inov-8 X-talon Blue

A few controls with Willy Josh and Malley. Legs were killing me so I cut some bits off and jogged around.

Friday Apr 8, 2016 #

Event: Grymnatta
 
11 AM

Orienteering 37:00 [1] 5.96 km (6:12 / km)
shoes: Asics Gel-DS Trainer 20 NC

Little jog around a few controls.
9 PM

Running on Paths 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov-8 X-talon Blue

Jog to the start and some stretches.

Orienteering 2:04:30 [4] 11.3 km (11:01 / km)
24c shoes: Inov-8 X-talon Blue

Grymnatta. This took a long time. First time doing night o since tio 2 years ago, and it did not go so well. Made some big mistakes in the first few controls. Saw willy and Jonny a few times but lost them after the butterfly as stated to tire.
Had a few good controls but seemed to be struggling to stick on my bearings. Luckily the course had a 2 hour cut off so it was all worth it.

Thursday Apr 7, 2016 #

Orienteering 1:19:00 [3] 12.0 km (6:35 / km)
21c shoes: Inov-8 X-talon Blue

Club training with Josh willy and Jonny. Started out very rusty and continued to be rusty for most of the sesion. Had a few good legs and moving through the terrain better than I thought I would be.

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