Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles	km	+m
	Running	13	9:08:46	65.63	105.62	202
	Orienteering	3	1:49:46	9.44	15.2		58c
	Core/ Strength	2	1:25:00
	Stretching/Rolling/Yoga	5	1:12:00
	Total	17	13:35:32	75.07	120.82	202	58c
averages - weight:84kg

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Friday Dec 30, 2011 #

4 PM

Running 30:00 [3] 5.08 km (5:54 / km)
shoes: Walsh Black

Slow run with willy.

Stretching/Rolling/Yoga 12:00 [1]

Thursday Dec 29, 2011 #

1 PM

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Saucony Progrid Omni 8 (2)

Jog to the start point from cars.

Running intervals 45:30 [4] 8.54 km (5:20 / km)
ahr:180 max:190 shoes: Saucony Progrid Omni 8 (2)

intervals in abington park. intervals were varying length with jog recovery in between, the odd interval got shorter each time while the even stayed the same length. working pretty hard but felt good. even intervals have a steep hill part way around.
interval lengths
0.81 2.41
0.80 2.45
0.70 2.20
0.80 2.42
slightly longer recovery to change shoes
0.51 1.30
0.80 2.40
0.32 0.51
0.80 2.30

Running warm up/down 5:45 [2] 0.78 km (7:22 / km)
shoes: Supra

Jog back to cars then a few strides

Wednesday Dec 28, 2011 #

2 PM

Running long 1:33:30 [3] 19.13 km (4:53 / km) +150m 4:42 / km
ahr:156 max:172 shoes: Walsh Black

Long run with Willy, did the loop I was aiming to do last Wednesday and managed the whole thing this time. a good route maybe going a little fast. had to go for an evacuation part way around.

Tuesday Dec 27, 2011 #

11 AM

Running warm up/down 12:00 [1] 1.3 km (9:14 / km)
shoes: Supra

Warm up before the OD Christmas relays just jogged around the car park bit while waiting for Ali

Orienteering race 14:20 [5] ** 3.3 km (4:21 / km)
ahr:188 max:197 20c weight:84kg shoes: Supra

The OD Christmas relays, handicapped relays running with Ali, started 30mins down on base time so a fair way behind some of the other teams. My first leg was the light green went off pretty quick as had to try and catch about 10mins on the leaders and also started just before Willy. A very clean run but probably because I had been to most of the control sites before hand and I was pushing hard all the way as was not going to let Willy beat me back.

Orienteering race 20:26 [5] *** 4.4 km (4:39 / km)
ahr:186 max:195 22c shoes: Supra

Ran the Green straight after the light green, again had Willy with me so was pushing hard the whole way the navigation was clean tough apart from one small cock up. even pushing and getting most of it right didn't quite manage to catch the leaders.

Running warm up/down 7:00 [1] 0.6 km (11:40 / km)
shoes: Supra

walking/ jogging warm down to go and show one of the 14's where they had gone wromg

6 PM

Stretching/Rolling/Yoga 10:00 [1]

Sunday Dec 25, 2011 #

9 AM

Running race 28:01 [5] 7.46 km (3:45 / km) +52m 3:38 / km
(injured) shoes: Saucony Progrid Omni 8 (2)

Christmas day run with some people in the village but ended up as just a race between me and willy,. went around the nobottle wood loop up blacksmiths lane, felt like we were working hard managed to get away from willy on the last hill up to the church.

Back didn't really hurt while running but is really stiff now.

Running warm up/down 5:00 [1]
shoes: Saucony Progrid Omni 8 (2)

Saturday Dec 24, 2011 #

3 PM

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Walsh Black

Jog before and after intervals.

Running 42:30 [5] 8.29 km (5:08 / km)
(injured) shoes: Walsh Black

4 laps of the chinkwell loops with 3mins recovery, each loop is just over 2km, and fairly undulating, went opposite ways round each one so i had the hills in different places each time. times were from 720 to 740 dropping on the way through. wind and slippy ground definitely slowed me a little but other than that felt good back only hurt at the beginning of each interval.

Stretching/Rolling/Yoga 15:00 [1]

Friday Dec 23, 2011 #

5 PM

Running 30:00 [3] 5.65 km (5:19 / km)
(injured) shoes: Walsh Black

Slow run with willy around the barn loop with an addition of a loop around chinkwell and back through the church yard

back didn't hurt anywhere near as much as it did on Wednesday

Stretching/Rolling/Yoga 20:00 [1]

Wednesday Dec 21, 2011 #

Running long 1:15:30 [3] 15.94 km (4:44 / km)
weight:84kg (injured) shoes: Walsh Black

Long run. went out to little brington then across and down the farm track to brockhall straight on at the junction and along the road to the canal, followed the canal all the way to nether heyford. then along the footpaths to the a45 across that and up the farm tracks to go either up to little brington or nobottle. Unfortunately had to stop the run at the bottom of the hill as the niggling pain in my back at the start of the run got to the point were i couldn't run any more so had to walk back, would have been about 20km if i had done the full run.

Tuesday Dec 20, 2011 #

7 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Saucony Progrid Omni 8 (2)

Slow warm up jog with everyone.

Running tempo 43:00 [3] 9.75 km (4:25 / km)
shoes: Supra

turned up to athletics expecting a interval session and they were just going for a run as there weren't many people there. so me and the other rob ended up running together, left the other group in the small park then went up birchfield road to the end dropped into western favel from there to the river path to the white water centre then under bridge and carried on along river until bridge across the lake back along the dual carriage way and up the hill path ON's rugby.

Running 5:00 [3] 1.2 km (4:10 / km)
shoes: Saucony Progrid Omni 8 (2)

Warm down back to the cars

9 PM

Stretching/Rolling/Yoga 15:00 [1]

Monday Dec 19, 2011 #

4 PM

Running 30:00 [3] 5.1 km (5:53 / km)
shoes: Supra

Slow run with ali

Core/ Strength 40:00 [3]

Sunday Dec 4, 2011 #

11 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Supra

Jog warm-up with everyone in an attempt to get some of the beer out of the system.

Saturday Dec 3, 2011 #

12 PM

Orienteering 50:00 [3] *** 7.5 km (6:40 / km)
16c shoes: Supra

BUOT. training on Cannock chase, slopes orienteering nice course and good nav not sure time is correct and second halfs running wasnt so good as needed a dump so had a little break part way through.

2 PM

Orienteering tempo 25:00 [5]
shoes: Supra

Really fun relay style control pick. with a dice start. felt good and was navigating well, running head to head with kris cherry ralph and basil for most of the course.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Supra

Control collecting.

Friday Dec 2, 2011 #

6 PM

Running tempo 51:00 [4] 9.8 km (5:12 / km)
shoes: Walsh Black

Normal route for a Friday evening. Hadn't done much in the week and was feeling good so pushed the last section a bit more than normal.

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