Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 31 days ending Jan 31, 2009:

activity

time

miles

Running

5:57:05

44.65

(8:00)

71.86

(4:58)

Core/ Strength

3:10:00

Orienteering

2:10:41

10.0

(13:04)

16.1

(8:07)

50 /

58c

86%

Rowing

2:05:00

23.36

(5:21)

37.6

(3:19)

Cycling

1:03:00

13.6

(4:38)

21.89

(2:53)

Total

14:25:46

91.62

147.45

50 /

58c

86%

1:16

0:00

» now

Saturday Jan 31, 2009 #

Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Waslsh PB Elite Extreme

Jogged out to hill and back,

Running hills 12:00 [4] 1.7 km (7:04 / km)
shoes: Waslsh PB Elite Extreme

did 11 reps on the hill from the bottom to top then rest on the way down.
wou;d of done more but werent really meant to be there and the shoot was moving over so i left

Thursday Jan 29, 2009 #

Running warm up/down 25:00 [3] 6.3 mi (3:58 / mi)
shoes: Saucony Progrid Omni 7

Went for quite long warm up that was pretty fast for a warm up. then 4 laps of the track for a warm down

Running intervals 40:00 [5] 3.0 km (13:20 / km)
shoes: Saucony Progrid Omni 7

200m intervals
5 200m recovery while the other two people in the team run theirs
repeat 3 times

Tuesday Jan 27, 2009 #

Rowing tempo 30:00 [4] 5.6 km (5:21 / km)

couldnt get to runnign and only found out to late so just went on the rowing machine

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
-leg raise 30secs
-30 dorsal raises
-30 squats

3 times
cant do press ups still because of cuts on hands

Sunday Jan 25, 2009 #

Cycling 25:00 [2] 5.2 mi (4:48 / mi)

decided not to go orienteering because of cuts so went for bike ride with a mate

Saturday Jan 24, 2009 #

Orienteering race 1:16:00 [4] *** 7.6 km (10:00 / km)
spiked:19/25c shoes: Waslsh PB Elite Extreme

Bit of a shocker of a night race again. made some stupid mistakes need to use compass abit more and plan route better.
Managed to fall over again and open cuts from last week and nearly had to have stiches in my elbow.

Thursday Jan 22, 2009 #

Running warm up/down 25:00 [3] 5.3 km (4:43 / km)
shoes: Saucony Progrid Omni 7

warm up was pretty fast as the guy leading the warm up went for it a bit he aso decided that he wanted to go for quite a long one aswell.
then did 800m so two laps of the track for a warm down.

Running intervals 35:00 [5] 5.6 km (6:15 / km)
shoes: Saucony Progrid Omni 7

Interval session on the track.
4 30secs fast with 1 min jog recovery (about 200m each)
3 800m with 2mins jog recovery
2 1000m with 3mins jog recovery

session is alot harder thanit looks the change of pass between the 30secs and the 800 throws you off and it just feels weird. then the 100 which you think will be easy arnt because your legs are already dead from rest of the session.

Wednesday Jan 21, 2009 #

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
-leg raise 30secs
-30 dorsal raises
-30 squats

times 2
plus streches at end
could not do press ups as have cuts on the heals of my hands again.

Monday Jan 19, 2009 #

Core/ Strength 20:00 [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
-leg raise 30secs
-20 dorsal raises

times 2
plus streches at end
could not do press ups as have cuts on the heals of my hands again.

Sunday Jan 18, 2009 #

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Waslsh PB Elite Extreme

Jogged a bit then some running drills and strides.

Orienteering race 54:41 [4] *** 8.5 km (6:26 / km)
spiked:31/33c shoes: Waslsh PB Elite Extreme

Ran the Brown at the warwick university event. DIdnt make many mistakes and any that i did make where under 30secs. was trying to practise some sprint technques in the campus like control follow and route choice. Running speed was ok but i manage to fall over on the way to number 4 and ripped both hands open and hurt my hip which slowed me down a bit and the blood made the map a bit harder to read.

Saturday Jan 17, 2009 #

Running race 17:00 [5] 4.85 km (3:30 / km)
shoes: Waslsh PB Elite Extreme

Country Cross country wasnt a very long course in fact it was to short would of much prefered it if it was longer. Went out to fast as i thought i couldburn off one guy on the first hill then died a bit further on for a while. Still i got selected for the conty team so all good.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Saucony Progrid Omni 7

Jogged part of the course for arm up then drills and some strides and streches.

Thursday Jan 15, 2009 #

Running warm up/down 19:00 [2] 4.7 km (4:03 / km)
shoes: Saucony Progrid Omni 7

Have race at weekend so just did a longish run

Running 5:00 [3] 0.8 km (6:15 / km)
shoes: Saucony Progrid Omni 7

as had cross country race thought i would put in a few strides so did 4 200s with 200 jog recov

Wednesday Jan 14, 2009 #

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
-30 squats

times 2
plus streches at end

Tuesday Jan 13, 2009 #

Running warm up/down 25:00 [2] 5.2 km (4:48 / km)
shoes: Saucony Progrid Omni 7

Lap of park before and one after the session.

Running hills 30:00 [4] 5.8 km (5:10 / km)
shoes: Saucony Progrid Omni 7

Ran down one hill and up the next then back with down hill as recovery and working up hills. Repeated 3 times

Monday Jan 12, 2009 #

Running warm up/down 13:00 [2] 2.35 mi (5:32 / mi)

Thought i should get atleast a short run in.

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
-30 squats

times 2
plus streches at end

Sunday Jan 11, 2009 #

Rowing long 1:00:00 [3] 20.5 km (2:56 / km)

Had not done much training for a while and was bord so decided to just do an hour on the rowing machine.

Saturday Jan 10, 2009 #

Running tempo 20:05 [4] 4.6 km (4:22 / km)
shoes: Waslsh PB Elite Extreme

Went out feelimg good but then realsed how cold it was and kept having to stop to clear my throat so it was nearly an interval session.

Thursday Jan 8, 2009 #

Core/ Strength 35:00 [3]

Tuesday Jan 6, 2009 #

Rowing 15:00 [3] 5.0 km (3:00 / km)

could not get to athletics so just went on the rowing machine

Monday Jan 5, 2009 #

Core/ Strength 35:00 [3]

Saturday Jan 3, 2009 #

Running long 41:00 [4] 9.28 km (4:25 / km)
shoes: Waslsh PB Elite Extreme

started out but wasnt able to do the run i had planned as there was a shoot going on so just made it up as i went along managed to do a pretty good loop next time will add a bit to make it 10km. Terrain was mixture of grass and mudd little bit on the road and some over a ploughed field. Felt fairly good could maybe of done it a little faster.

Friday Jan 2, 2009 #

Cycling 38:00 [4] 8.4 mi (4:31 / mi)

2 laps of the little brington loop.

Rowing 20:00 [3] 6.5 km (3:05 / km)

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