Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 31 days ending Mar 31, 2011:

activity	#	time	miles	km	+m
Running	23	13:15:58	62.98	101.36
Orienteering	14	9:48:18	39.21	63.11	540	348c
Drills	8	4:17:43
Stretching/Rolling/Yoga	6	1:15:00
Core/ Strength	1	20:00
Total	28	28:56:59	102.19	164.46	540	348c

2:04

0:00

» now

Thursday Mar 31, 2011 #

5 PM

Running warm up/down 11:00 [2] 2.49 km (4:25 / km)
shoes: Saucony Progrid Omni 8

Jog down to endcliffe park.

Drills warm up/down 16:40 [1]
shoes: Saucony Progrid Omni 8

Drills and strides before session.

Running intervals 20:00 [5]
shoes: Saucony Progrid Omni 8

Pretty hard session.
2x 90
4x 60
4x 30
4x 15

with float revocery for same time.

Drills warm up/down 6:00 [2]
shoes: Saucony Progrid Omni 8

Strides after the session.

Running warm up/down 21:30 [1] 3.74 km (5:45 / km)
shoes: Saucony Progrid Omni 8

Run up to end of the park and then back up to home.

Stretching/Rolling/Yoga 11:00 [1]

Tuesday Mar 29, 2011 #

6 PM

Running warm up/down 11:40 [2] 1.41 km (8:16 / km)
shoes: Saucony Progrid Omni 8

jog to goodwin then to Gell street for start of sprint intervals.

Orienteering intervals 38:00 [4] *** 7.2 km (5:17 / km)
47c shoes: Saucony Progrid Omni 8

Sprint intervals- 4 loops
1- 7:50
2- 3:46
3- 8:23
4- 6:17
Around devonshire green and somalia finishing through mappin and at jessop west.

Running warm up/down 12:40 [1] 1.77 km (7:09 / km)
shoes: Saucony Progrid Omni 8

Jog back home along crookesmoore road

Monday Mar 28, 2011 #

6 PM

Running warm up/down 28:50 [2] 6.3 km (4:35 / km)
shoes: Saucony Progrid Omni 8

Run down to EIS

Running warm up/down 1:40 [3]
shoes: Saucony Progrid Omni 8

Couple of laps on the track striding the straights

Drills 14:00 [2]

Running race 2:12 [5] 0.8 km (2:45 / km)
shoes: Saucony Progrid Omni 8

800m time trial recond could get quicker but legs tired from the weekend.

Running warm up/down 3:00 [1]
shoes: Saucony Progrid Omni 8

Couple of laps after the 800

Drills 27:00 [2]
shoes: Saucony Progrid Omni 8

More drills and bit of core

Running warm up/down 6:30 [2]
shoes: Saucony Progrid Omni 8

couple of laps at track and then frun home from where Kelly dropped us off.

Sunday Mar 27, 2011 #

11 AM

Running warm up/down 10:00 [2]
shoes: Saucony Progrid Omni 8

Run to the start.

Orienteering race 1:05:42 [5] *** 10.1 km (6:30 / km) +225m 5:51 / km
28c shoes: Supra

Northern Champs- felt good running and navigation was good. pushed hard at the start to make sure two minute man didnt catch me and managed to maintain the whole way need to run like that in all races. Nav- good and not many mistakes could definitly of gained some time though.

Running warm up/down 7:00 [1]
shoes: Supra

bit of a jog around field so legs wouldnt cramp in the car.

Saturday Mar 26, 2011 #

Event: Northern Champs

1 PM

Running warm up/down 13:30 [2]
shoes: Saucony Progrid Omni 8

Bit of a jog around some drills and strides. before sprint race in newcastle

Orienteering race 13:11 [5] ***
24c shoes: Saucony Progrid Omni 8

Sprint race around a park in newcastle went pretty well lost about 30 seconds maybe a little more due to mistakes and took a few wrong routes.

Running warm up/down 13:00 [1]
shoes: Saucony Progrid Omni 8

bit of a jog around the lake in the park.

Friday Mar 25, 2011 #

Running warm up/down 13:00 [2] 3.53 km (3:41 / km)
shoes: Saucony Progrid Omni 8

Jog to goodwin then to bingham for filming.

Running warm up/down 16:00 [1] 3.53 km (4:32 / km)
shoes: Saucony Progrid Omni 8

Jog home from the parks

Thursday Mar 24, 2011 #

4 PM

Running warm up/down 14:00 [1] 2.79 km (5:01 / km)
shoes: Saucony Progrid Omni 8

jog down to endcliffe park then up to the top og bingham as endcliffe was far to busy.

Drills warm up/down 8:45 [1]
shoes: Saucony Progrid Omni 8

Running intervals 24:00 [5]
shoes: Saucony Progrid Omni 8

Fartlek session:
3on 1:30 off
2 on 1off
1 on 1off
1on

3mins between was meant to be three sets but really tired so dropped out after two.

Drills warm up/down 5:45 [1]
shoes: Saucony Progrid Omni 8

some strides while Rob finished the session,

Running warm up/down 15:20 [2] 2.79 km (5:30 / km)
shoes: Saucony Progrid Omni 8

run back home after session.

Tuesday Mar 22, 2011 #

5 PM

Running warm up/down 8:00 [2] 1.73 km (4:37 / km)
shoes: Saucony Progrid Omni 8

Down to good win then over to endcliffe

Orienteering intervals 31:00 [4] ***
46c shoes: Saucony Progrid Omni 8

Running warm up/down 16:30 [1]
shoes: Saucony Progrid Omni 8

Jog home.

Stretching/Rolling/Yoga warm up/down 13:00 [1]

Monday Mar 21, 2011 #

6 PM

Running 29:44 [3] 6.48 km (4:35 / km)
shoes: Saucony Progrid Omni 8

Run to the EIS

C • EIC 2

Running warm up/down 2:50 [3]
shoes: Saucony Progrid Omni 8

Strides around the track

Drills 53:00 [2]
shoes: Saucony Progrid Omni 8

Running warm up/down 5:50 [1]
shoes: Saucony Progrid Omni 8

Stretching/Rolling/Yoga warm up/down 12:00 [1]

Sunday Mar 20, 2011 #

Running warm up/down 10:00 [2]
shoes: Blue Walsh 2

Warm up and warm down for BUCS relays on Gullane Dunes.

Orienteering race 44:21 [5] *** 6.4 mi (6:56 / mi)
26c shoes: Blue Walsh 2

Bucs relay. on the first leg for ShUOC second team. not a great run messed up on the thrid with route choice and then small errors on a few controls. and some stupid mistakes in the last loop the main one due to shit mapping: of a path and two benches about 100m and 4 contours away from where they should have been. but i shouldnt really of been put off as the contours were right so should have been more confident.

12 AM

Orienteering 5:00 [3] 1.0 mi (5:00 / mi)

naked royal mile after the bucs party. did it in about 4:30.

Saturday Mar 19, 2011 #

Event: BUCS Orienteering Championships 2011

Running warm up/down 20:00 [2] ***
shoes: Supra

Orienteering race 1:05:59 [5] *** 8.9 km (7:25 / km)
28c shoes: Supra

Bucs long race: nav was fairly good only really one control that went badly, did feel a little slow but was quite happy with position.

Wednesday Mar 16, 2011 #

5 PM

Running warm up/down 7:30 [2] 1.55 km (4:50 / km)
shoes: Saucony Progrid Omni 8

Jog to goodwin to meet the others then on to jessop west for start of sprint intervals.

Orienteering intervals 32:00 [4] *** 5.9 km (5:25 / km)
62c shoes: Saucony Progrid Omni 8

Srintavals around mappin and west one.

Running warm up/down 11:07 [2] 1.96 km (5:40 / km)
shoes: Saucony Progrid Omni 8

Tuesday Mar 15, 2011 #

6 PM

Running 31:30 [3] 6.28 km (5:01 / km)
shoes: Saucony Progrid Omni 8

run with bommy dave and cal after a long time shopping leggs seemed pretty tired so probbaly a good job did this instead of intervals.

Stretching/Rolling/Yoga 14:30 [1]

attempt to make legs feel better ready for the weekend.

Monday Mar 14, 2011 #

6 PM

Running warm up/down 36:30 [3] 4.03 mi (9:03 / mi)
shoes: Saucony Progrid Omni 8

Run to EIS for drills.

Drills 52:00 [1]
shoes: Saucony Progrid Omni 8

Running warm up/down 7:00 [1]
shoes: Saucony Progrid Omni 8

Couple of laps of the track down at the EIS and jog back from where we were dropped.

Sunday Mar 13, 2011 #

Event: Sothern Champs, Hambleden

10 AM

Running warm up/down 10:00 [2]
shoes: Blue Walsh 2

jog up to the start

Orienteering race 1:15:00 [5] *** 12.0 km (6:15 / km)
21c shoes: Blue Walsh 2

Southern champs,

navigation was ok not many mistakes and none of them big. largest one was probably a route choice error on the long leg.
main problem was my running felt so tired not completly sure why was probably the sprints on saturday.

Saturday Mar 12, 2011 #

Event: JOK Chasing Sprint

11 AM

Running warm up/down 5:00 [2]
shoes: Blue Walsh 2

jog down the hill to the start

Orienteering race 24:42 [3] 3.6 km (6:52 / km) +145m 5:43 / km
11c shoes: Blue Walsh 2

Prologue: felt pretty crap shouldnt have let cherry pursuade me to go out on friday.

3 PM

Running warm up/down 20:00 [2]
shoes: Blue Walsh 2

Bit of jogging and streching before the race.

Orienteering race 19:48 [5] *** 3.5 km (5:39 / km) +170m 4:33 / km
14c shoes: Blue Walsh 2

Went a lot beeter and felt a lot better managed to pull up 13 places, and managed to get the 14th fastest time which i was pretty happy about.

Running warm up/down 10:00 [1]
shoes: Blue Walsh 2

Quick warm down befre heading back

Friday Mar 11, 2011 #

10 AM

Core/ Strength 20:00 [1]

Thursday Mar 10, 2011 #

4 PM

Running warm up/down 10:00 [2] 1.86 km (5:23 / km)
shoes: Saucony Progrid Omni 8

Jog down to endcliffe park

Drills warm up/down 14:00 [1]
shoes: Saucony Progrid Omni 8

Running tempo 15:00 [3] 4.1 km (3:40 / km)
shoes: Saucony Progrid Omni 8

15 mins threshhold. was pretty tired by the end and could feel my quads burning most of the way.

Running intervals 21:07 [4] 4.0 km (5:17 / km)
shoes: Blue Walsh 2

5x 800m 2min recov

2:42, 2:29, 2:28, 2:27, 2:33

felt better as they went on but was dying on the last one legs were hurting alot.

Running warm up/down 16:22 [3]
shoes: Saucony Progrid Omni 8

Stretching/Rolling/Yoga warm up/down 9:30 [1]

Wednesday Mar 9, 2011 #

2 PM

Running long 1:17:30 [3] 14.27 km (5:26 / km)
shoes: Blue Walsh 2

run in rivelin with Dave and bommy t

9 PM

Stretching/Rolling/Yoga 15:00 [1]

Tuesday Mar 8, 2011 #

4 PM

Running warm up/down 4:00 [1] 1.0 km (4:00 / km)
shoes: Saucony Progrid Omni 8

Run to goodwin then western park for a warm-up

Orienteering intervals 35:00 [4] ***
41c shoes: Saucony Progrid Omni 8

Sprintivals
first one in western park 10 controls went well apart from starting a butterfly the wrong way round.

second in estate below the union 19 controls. didnt go aswell got a couple of the route choices wrong and missed afew walls and holes in walls and fences

third 8 controls got first route choice as went the wrong way around first block which had more contours,.

4th 5 controls but only did three as felt like i was going to shit myself so jogged to finish.

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Saucony Progrid Omni 8

had to stop running hard otherwise think i would have distroyed some training kit. so just jogged to the finish.

Monday Mar 7, 2011 #

6 PM

Running 33:32 [3] 6.46 km (5:11 / km)
shoes: Saucony Progrid Omni 8

Run down to EIS

Running warm up/down 3:00 [3]
shoes: Saucony Progrid Omni 8

laps of strides at eis for warm up

Drills 47:45 [2]
shoes: Saucony Progrid Omni 8

Running 40:24 [3] 6.64 km (6:05 / km)
shoes: Saucony Progrid Omni 8

run back hme from eis

Sunday Mar 6, 2011 #

9 AM

Orienteering 25:00 [3]
shoes: Blue Walsh 2

warm up before course jogging and drills woth some strides

Orienteering race 1:03:35 [4]
shoes: Blue Walsh 2

Interland
porobaly the best run i have had a interland. navigation was good with only a couple of small mistakes. main problem was the fact i didnt seem to be able to run up hill legs were just dead.

nice area though but apparently the amount of climb given on discriptions was wrong and actuall had 470 instead of 335