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Training Log Archive: Treb

In the 7 days ending Nov 16, 2008:

activity # timemileskm+m
  Running3 1:43:00 12.87(8:00) 20.72(4:58) 130
  Orienteering1 1:10:03 4.91(14:16) 7.9(8:52) 39019 /23c82%
  Core/ Strength2 55:00
  Total5 3:48:03 17.78 28.62 52019 /23c82%

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Sunday Nov 16, 2008 #

Running warm up/down 15:00 [2] 1.2 km (12:30 / km)
shoes: Waslsh PB Elite Extreme

Jogged up to start and did some drills and streches.
jogged some of the way back to the assembly after the run but only after i had recovered from the leg to the last control/

Orienteering race 1:10:03 [5] *** 7.9 km (8:52 / km) +390m 7:07 / km
spiked:19/23c shoes: Waslsh PB Elite Extreme

Went pretty well made largest mestake on number 1 which wasnt good but other than tha there wernt many other mistakes. it was very hard to read the map while running as the ground was so rough.
My running was ok wasnt going as fast as i could of considering the effort that i was putting in but that was because of how rough the ground was and the amount of climb.

Saturday Nov 15, 2008 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Waslsh PB Elite Extreme

jogged over to to woods for session and jogged back.

Running hills 20:00 [4] 5.2 mi (3:51 / mi) +130m 3:34 / mi
shoes: Waslsh PB Elite Extreme

Laps on a hill in wood near house. managed to do 26 leps in 20mins. Hill is pretty steep but felt good legs only ached on a few. Not sure of the exact climb or distance but laps are about 200m with about 5m climb.

Friday Nov 14, 2008 #

Core/ Strength 25:00 [3]

Sretches before ad after.
Main Set.
-10 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
- 30 push ups(10 wide arm, 10 normal, 10 diamond)
reapeat twice

Thursday Nov 13, 2008 #

Running warm up/down 25:00 [2] 3.4 km (7:21 / km)
shoes: Saucony Progrid Omni 7

jog around ross road loop and streches before.
two laps warm down calfs were unbeliveably tight

Running intervals 33:00 [5] 5.75 km (5:44 / km)
shoes: Saucony Progrid Omni 7

3 mins hard getting as far on the track as possible followed by 3 mins recovery 6 times
so hard but felt pretty good was getting around 950m for each except the last which i was about 2m away from 1000 but felt absolutally dead afterwards.

Monday Nov 10, 2008 #

Core/ Strength 30:00 [3]

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