Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 31 days ending Aug 31, 2013:

activity

time

miles

Running

11:11:40

68.34

(9:50)

109.98

(6:06)

973

Orienteering

6:02:01

23.55

37.9

906

80c

Core/ Strength

2:14:41

Stretching/Rolling/Yoga

1:45:00

Drills

5:00

Total

21:18:22

91.89

147.88

1879

80c

averages - weight:83kg

2:33

0:00

» now

Saturday Aug 31, 2013 #

3 PM

Running 1:02:41 [3] 6.43 km (9:45 / km) +535m 6:53 / km
shoes: Walsh Black

Hill run on the way to Aviemore with Cherry and Willy. Went up a bit slowly but managed to cover the run down in 18mins.

Monday Aug 26, 2013 #

12 PM

Orienteering race 26:53 [5]
shoes: Supra

First section of the White Rose Relay in a team with Moomin and Cherry. And god i was hungover felt terrible for the first part so just had to hang on to the young people.

Orienteering race 15:14 [5]
shoes: Supra

Second section of the relay. Feeling a bit better than the first loop but the last hill nearly killed me. Think i managed to bring our team back in first, and we took the win on the A.

Saturday Aug 24, 2013 #

Event: White Rose

12 PM

Running warm up/down 10:00 [1] 1.18 km (8:28 / km)
shoes: Supra

Jog to the start of white rose.

Orienteering 1:00:16 [3] 6.12 km (9:51 / km) +211m 8:24 / km
shoes: Supra

Cruise around the first day of the white rose with Josh. Orienteering is a lot more interesting on a hangover when you can have a conversation. Managed to spear tackle a tree, it hurt.

Thursday Aug 22, 2013 #

10 AM

Core/ Strength 10:00 [2]

6 PM

Running warm up/down 13:26 [1] 1.86 km (7:13 / km)
shoes: White, shoes 2

Running intervals 39:19 [5] 7.19 km (5:28 / km)
shoes: White, shoes 2

Session at the track. felt a bit rough before starting but legs felt ok during the session.
1000 @5k pace
4x 500 @ 3k pace
x2 100m jog between each and 5mins between sets
3:18, 92, 90, 89, 89
3:18, 92, 92, 92, 87

Core/ Strength 14:41 [2]

Some random core after the session.

Running warm up/down 6:36 [1] 1.5 km (4:24 / km)
shoes: White, shoes 2

11 PM

Stretching/Rolling/Yoga 10:00 [1]

Wednesday Aug 21, 2013 #

5 PM

Running 55:09 [3] 10.15 km (5:26 / km)
shoes: White, shoes 2

Run with Ali and Willy, same loop as a couple of weeks ago but with an extra bit added on. Going to need to find a change of route one bit though as got yelled at by a man from a tractor saying we shouldn't be in his field.

7 PM

Core/ Strength 20:00 [2]

10 PM

Stretching/Rolling/Yoga 10:00 [1]

Tuesday Aug 20, 2013 #

11 AM

Running 43:15 [3] 8.37 km (5:10 / km)
shoes: White, shoes 2

A between service run. Wasn't feeling to great but legs felt better as we went on.

Monday Aug 19, 2013 #

4 PM

Running 42:26 [2] 7.88 km (5:23 / km) +70m 5:09 / km
shoes: Walsh Black

Brockhall loop with Ali. Felt like shit, just couldn't move at a decent pace legs felt rubbish.

10 PM

Stretching/Rolling/Yoga 15:00 [1]

Saturday Aug 17, 2013 #

7 PM

Running warm up/down 13:21 [1] 2.36 km (5:39 / km)
shoes: Walsh Black

Running hills 14:20 [4] 2.07 km (6:55 / km) +43m 6:16 / km
shoes: Walsh Black

Bit of a hill session with Ali. Only did 6 intervals as legs were a little sore.

Running warm up/down 14:10 [1] 2.1 km (6:45 / km)
shoes: Walsh Black

Friday Aug 16, 2013 #

3 PM

Core/ Strength 35:00 [3]

6 PM

Running 30:50 [3] 5.16 km (5:59 / km) +43m 5:44 / km
shoes: White, shoes 2

Run with Willy and Ali. Were going pretty slowly legs were pretty painful after yesterday's session.

Stretching/Rolling/Yoga 15:00 [1]

Thursday Aug 15, 2013 #

10 AM

Stretching/Rolling/Yoga 15:00 [1]

6 PM

Running warm up/down 8:00 [1] 1.53 km (5:14 / km)
shoes: White, shoes 2

Running intervals 39:30 [5] 5.97 km (6:37 / km)
shoes: White, shoes 2

Pretty tough session.
5x 400m 4x 300m 4x200m all pretty quick times below. legs felt pretty good and managed to hit the times pretty consistently
65, 66, 65, 66, 63. for the 400m
46, 47, 46, 46 for the 300m
28, 29, 28, 28 for 200m

Core/ Strength 5:00 [1]
shoes: White, shoes 2

for some reason we did some core at the end of the session

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: White, shoes 2

bit of a jog/ stroll after the session feel like I should have done more as legs are pretty painful now.

Wednesday Aug 14, 2013 #

10 AM

Stretching/Rolling/Yoga 10:00 [1]

7 PM

Running 45:32 [3] 8.94 km (5:06 / km) +98m 4:50 / km
shoes: White, shoes 2

Run around Harlstone Firs with Ali. Went around the outside path through the railway bridge and then across the golf course, took a wrong turn at the bridle path and ended up needing to double back on ourselves when we got back in the wood, then just continued around the edge and added a little loop at the before heading back to the car.

8 PM

Core/ Strength 15:00 [3]

11 PM

Stretching/Rolling/Yoga 10:00 [1]

Tuesday Aug 13, 2013 #

6 PM

Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: White, shoes 2

Jog to the lake and back and then around to the steps.

Drills 5:00 [1]
shoes: White, shoes 2

Some hopping and stuff up the stairs out the front.

Running intervals 40:00 [4] 6.8 km (5:53 / km)
shoes: White, shoes 2

Went to the track for the frst time in a while. Bit of a longer session but tougher than it sounded.
7x 800m at '5km' pace (told to aim for 80secs a lap) Felt quite good and we were hitting the times pretty well. little quicker on the last two.

Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: White, shoes 2

Few laps jog trying to judge the tiny children and the sprinters.

Monday Aug 12, 2013 #

4 PM

Core/ Strength 35:00 [3]

First bit of core for a while and I have definitely lost some strength

7 PM

Running 30:01 [3] 6.31 km (4:45 / km) +54m 4:34 / km
weight:83kg shoes: White, shoes 2

Run with Willy and Ali. Ended up a little quicker than planned but felt good. Also had a weigh in.

8 PM

Stretching/Rolling/Yoga 20:00 [1]

Saturday Aug 10, 2013 #

Running 50:23 [3] 9.31 km (5:25 / km) +130m 5:04 / km
shoes: Walsh Black

Run with Willy and Ali. went a little further than originally planned along a new route. Route was pretty good and could definitely be extended into a good longer route.

Friday Aug 9, 2013 #

Running 37:41 [3] 6.27 km (6:01 / km)
shoes: White, shoes 2

Run in harlstone firs with Ali and Willy had a few intervals thrown in to get the legs moving.

Saturday Aug 3, 2013 #

12 PM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Supra

Orienteering race 2:18:33 [4] *** 17.1 km (8:06 / km) +490m 7:05 / km
33c

Final day of the scottish. This was brutal, but i managed to finish it. was running on my own for a lot of the course and felt like i was going well. had a couple of concentration lapses after the road crossing.

Friday Aug 2, 2013 #

11 AM

Running warm up/down 35:00 [1] 4.0 km (8:45 / km)
shoes: Supra

Orienteering race 1:13:32 [3] *** 8.5 km (8:39 / km)
30c shoes: Supra

5th day of the Scottish. this was slow very slow, did not feel good at all. but the area was brilliant and worth the extra long trip to the start.

Thursday Aug 1, 2013 #

11 AM

Orienteering race 47:33 [4] *** 6.18 km (7:42 / km) +205m 6:36 / km
17c shoes: Supra

Euro-meeting middle with the scottish 4th day. I missed the train today as made a stupid fuck up on the third control . rest of the course was a little slow and a bit sloppy.

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