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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Tabbing5 13:46:15 48.1(17:11) 77.42(10:40) 1619
  Core/ Strength9 5:35:52 1.79 2.88
  Running on Paths8 5:32:34 41.07(8:06) 66.09(5:02) 1183
  Running Road7 3:40:51 29.25(7:33) 47.07(4:42) 756
  Swimming5 3:07:32 4.55(41:12) 7.32(25:36)
  Cycling5 2:29:18 1
  Stretching/Rolling/Yoga3 1:07:49 0.06 0.09
  Racket Sports3 1:01:52 1.87(33:04) 3.01(20:33) 3
  Circuits2 57:45 1.16(50:00) 1.86(31:04) 11
  Total41 37:19:48 127.84 205.74 3573
  [1-5]39 35:49:48

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Sunday Sep 30, 2018 #

9 AM

Running Road 8:13 [5] 2.4 km (3:25 / km)

A shock PFA to start the day.

Core/ Strength 45:00 [2]

Gym tests.

Thursday Sep 27, 2018 #

3 PM

Tabbing 3:03:12 intensity: (2:32:40 @1) + (26:12 @2) + (4:20 @3) 15.35 km (11:56 / km) +456m 10:23 / km
ahr:126 max:159 shoes: Boots

Thursday tab with the team; 20kg. The guys asked to do a more scenic route this week, so we went off road and up some extra hills in the Swale valley.

Wednesday Sep 26, 2018 #

8 AM

Cycling 17:50 intensity: (16:20 @1) + (1:30 @2)
ahr:129 max:141

A short Watt bike, I had planned on doing a longer session as a bit of cross training but unfortunately a surprise meeting cut it short.
5 PM

Cycling 41:28 intensity: (39:06 @1) + (2:22 @2) +1m
ahr:122 max:148

A second Wattbike, got some extra time in the evening so decided to finish the mornings session.

Core/ Strength 14:33 [1] 0.21 km (1:07:59 / km)
ahr:116 max:140

Core session with some body weight squats and pull-ups.

Tuesday Sep 25, 2018 #

6 AM

Swimming 50:20 [2] 1.42 km (35:19 / km)

Morning swim at the pool, started with some normal lengths then did some slower swimming with trousers and foot weights on, followed by some treading water.
6 PM

Running on Paths 45:36 intensity: (2:13 @1) + (12:00 @2) + (28:10 @3) + (2:04 @4) + (1:09 @5) 10.43 km (4:22 / km) +173m 4:02 / km
ahr:153 max:175

Run around the back area, tried to push the pace a little in a few places. Legs feeling a little heavy after yesterdays squats.

Monday Sep 24, 2018 #

7 AM

Core/ Strength 39:01 [2] 0.86 km (45:13 / km)

Squats and deadlifts.

Started with a body weight warm up.
Then built up to 100kg and 5 sets of 3
Then built up to 130kg on the deadlift. 2 sets of 3 on 120kg 2 on 130kg.

Bit of a warm down.
6 PM

Running on Paths 33:33 intensity: (2:23 @1) + (19:05 @2) + (12:05 @3) 7.28 km (4:37 / km) +151m 4:11 / km
ahr:147 max:159

Short run on the area. Legs a little stiff from this morning.

Sunday Sep 23, 2018 #

6 PM

Core/ Strength (Climbing) 1:00:00 [0]

Indoor bouldering in London. Good fun but very busy.

Saturday Sep 22, 2018 #

3 PM

Circuits 34:15 [3] 1.3 km (26:26 / km) +9m 25:31 / km

Circuit some high intensity stuff and some core stuff.

Swimming 11:47 [1] 0.65 km (18:08 / km)

Light swim to cool down.

Friday Sep 21, 2018 #

8 AM

Stretching/Rolling/Yoga 30:00 [0]

Stretching yoga and rolling to try and recover from yesterday.

Thursday Sep 20, 2018 #

7 AM

Stretching/Rolling/Yoga 18:00 [1]

Early yoga to try and stretch a bit.
9 AM

Tabbing 3:44:07 [1] 20.41 km (10:59 / km) +393m 10:01 / km
ahr:119 max:165 shoes: Boots

Cambrian patrol training. A long tab around the back area, mixed up the route slightly from last week. Hip flexers felt quite tight by the end.

Wednesday Sep 19, 2018 #

12 PM

Running on Paths 27:44 intensity: (17:04 @1) + (9:00 @2) + (1:37 @3) + (3 @4) 4.16 km (6:40 / km) +76m 6:06 / km
ahr:132 max:162

Warm up at the Military league north XC relays. Some jogging around with the team to start and across the dam to watch.
2 PM

Running on Paths 18:18 intensity: (7 @1) + (7 @2) + (23 @3) + (1:04 @4) + (16:37 @5) 5.06 km (3:37 / km) +58m 3:25 / km
ahr:181 max:195

MLN XC relay 4th Leg. 1 Loop of Swinsty Reservoir.

Started my watch a couple of seconds before the hand over but still happy with 1818. Running hard to try and make up some places, went out a lot further down than I wanted to. Managed to catch a couple of people on the way around so pulled us up a few places.

An ok route, first k mostly down hill then flat around the lake for the next couple of k, some sharp corners, also a terrible headwind for the whole of the third k. Route followed the path all the way back, with a short steep hill, on the final part to the dam top. Then into a headwind across the dam and up to the final short climb to the finish.

Running on Paths warm up/down 12:43 intensity: (1:10 @1) + (8:10 @2) + (3:23 @3) 2.18 km (5:49 / km) +41m 5:20 / km
ahr:147 max:159

Warm down jog through the woods.
6 PM

Core/ Strength 15:03 [1] 0.11 km (2:18:04 / km)

Press ups, plank, and physio stuff.

Tuesday Sep 18, 2018 #

6 AM

Swimming 46:31 [2] 2.2 km (21:09 / km)

Morning swim, mostly front crawl but also a little breast stroke and treading water to practise.
5 PM

Running Road 26:18 intensity: (10 @1) + (14:34 @2) + (10:24 @3) + (27 @4) + (43 @5) 5.62 km (4:41 / km) +66m 4:25 / km
ahr:151 max:201

Short evening run around Catterick with some accelerations to help legs for tomorrow.

Monday Sep 17, 2018 #

9 AM

Core/ Strength 44:36 [1] 0.76 km (58:23 / km)
ahr:101 max:134

Warm up of some body weight squats, press uos and pull ups.

Deadlifts building from 80kg to 130kg then a couple of sets on 130.

Some front squats on 60kg.

Warm down and stretching.
6 PM

Running Road 25:53 intensity: (2:49 @1) + (11:55 @2) + (11:09 @3) 5.59 km (4:38 / km) +65m 4:23 / km
ahr:148 max:162

Short evening run to try and prevent DOMS from this mornings session.

Sunday Sep 16, 2018 #

12 PM

Cycling 20:00 [1]

Light spin in the morning.

Core/ Strength 24:06 [3] 0.48 km (50:06 / km)

Saturday Sep 15, 2018 #

11 AM

Swimming 37:41 [2] 1.83 km (20:39 / km)

Morning swim while on duty, technique seems to be getting a little better.
6 PM

Running Road 35:09 intensity: (3:10 @1) + (8:57 @2) + (11:24 @3) + (5:30 @4) + (6:08 @5) 7.87 km (4:28 / km) +144m 4:05 / km
ahr:156 max:183

Evening run with a couple of efforts up some of the hills.

Thursday Sep 13, 2018 #

8 AM

Tabbing 3:24:54 intensity: (3:13:45 @1) + (9:57 @2) + (1:12 @3) 20.16 km (10:10 / km) +397m 9:15 / km
ahr:121 max:160 shoes: Boots

Wednesday Sep 12, 2018 #

8 AM

Cycling 50:00 [1]
ahr:120 max:133

Easy Wattbike.
4 PM

Racket Sports 24:58 intensity: (14:59 @1) + (9:31 @2) + (28 @3) 1.07 km (23:17 / km)
ahr:132 max:159 shoes: Blue Asics- fuzeX

Squash with the guys, I am getting better but still not good.
6 PM

Running on Paths 48:46 intensity: (1:06 @1) + (12:51 @2) + (13:37 @3) + (18:15 @4) + (2:57 @5) 10.54 km (4:38 / km) +186m 4:15 / km
ahr:158 max:177 shoes: Blue Asics- fuzeX

Evening run around the area. I attempted to increase the pace slightly for the middle 4km.

Tuesday Sep 11, 2018 #

6 AM

Swimming 41:13 [2] 1.23 km (33:39 / km)

Morning swim. Need to increase the amount I am doing, feeling a little rusty.
5 PM

Racket Sports 25:47 intensity: (22:33 @1) + (3:14 @2) 1.16 km (22:08 / km) +3m 21:49 / km
ahr:125 max:151 shoes: Blue Asics- fuzeX

Monday Sep 10, 2018 #

9 AM

Core/ Strength 33:33 [2] 0.44 km (1:15:24 / km)
shoes: Boots

Weights session. Squats.
6 PM

Running Road 36:09 intensity: (1:42 @1) + (20:53 @2) + (8:01 @3) + (4:45 @4) + (48 @5) 7.74 km (4:40 / km) +135m 4:18 / km
ahr:152 max:174 shoes: Boots

Cruise around the area.

Saturday Sep 8, 2018 #

7 PM

Running Road 25:57 [2] 5.0 km (5:12 / km) +73m 4:50 / km
shoes: Blue Asics- fuzeX

A couple of loops around the Chinkwell paths.

Core/ Strength 1:00:00 [1]

Climbing; indoor bouldering at the new bouldering wall in Weedon.

Friday Sep 7, 2018 #

8 AM

Stretching/Rolling/Yoga 19:49 [1] 0.09 km (3:37:46 / km)

CO's PT,

Thursday Sep 6, 2018 #

6 AM

Tabbing 1:35:58 intensity: (1:25:35 @1) + (9:53 @2) + (30 @3) 8.66 km (11:05 / km) +219m 9:50 / km
ahr:124 max:155 shoes: Boots

Setting out the morning Nav Ex for the guys.
7 PM

Running on Paths 44:32 intensity: (13:31 @1) + (20:16 @2) + (10:45 @3) 7.2 km (6:11 / km) +95m 5:48 / km
ahr:140 max:163 shoes: Inov-8 X-talon Blue

Setting out the evening Nav Ex, used it as a bit of an interval session.

Wednesday Sep 5, 2018 #

4 PM

Running Road 1:03:12 intensity: (5:55 @1) + (28:20 @2) + (22:48 @3) + (4:34 @4) + (1:35 @5) 12.85 km (4:55 / km) +275m 4:27 / km
ahr:151 max:177

Loop on the roads then on to the area to collect last nights controls.

Tuesday Sep 4, 2018 #

4 PM

Racket Sports 11:07 [3] 0.77 km (14:22 / km)
shoes: Blue Asics- fuzeX

Running on Paths 45:30 intensity: (18:20 @1) + (25:49 @2) + (1:21 @3) 8.06 km (5:38 / km) +186m 5:04 / km
ahr:138 max:158 shoes: Blue Asics- fuzeX

Loop on the back area hanging the controls for the evenings Nav Ex.

Monday Sep 3, 2018 #

8 AM

Tabbing 1:58:04 [2] 12.83 km (9:12 / km) +153m 8:41 / km
shoes: Boots

Morning AFT with the guys. 25kg.
5 PM

Cycling 20:00 [1]
ahr:114 max:126

A short spin on the bike to try and loosen legs a little.

Sunday Sep 2, 2018 #

5 PM

Running on Paths 55:52 intensity: (10:53 @1) + (40:59 @2) + (4:00 @3) 11.18 km (5:00 / km) +218m 4:33 / km
ahr:143 max:159 shoes: Blue Asics- fuzeX

Loop on the back area in Catterick. Legs feeling surprisingly good after last week.

Saturday Sep 1, 2018 #

3 PM

Circuits 16:49 [3] 0.51 km (32:47 / km) +2m 32:11 / km

Circuits 6:41 [3] 0.05 km (2:13:40 / km)

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