Training Log Archive: TrebIn the 7 days ending Nov 23, 2008:
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Saturday Nov 22, 2008 #
Orienteering race 19:16 [4] *** 2.7 km (7:08 / km)
spiked:18/23c shoes: Saucony Progrid Omni 7
Sheffeild sprint pro-log. Went pretty well only big mistake was on 5 thought i saw a way through at bottom of hill which turned out to be a locked gate so had to all the way back up which was a bit tiring. But other than that any mistakes were only about ten secs each and were just falling over or going the wrong way aroud bushes.
Orienteering race 25:26 [5] *** 3.5 km (7:16 / km)
spiked:28/30c shoes: Saucony Progrid Omni 7
Chasing sprint. Navigation was pretty good didnt make any mistakes over 10secs and was running well for most of the course but got tired at about 22 and slowed down might of be better off going a bit slower at the start.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Saucony Progrid Omni 7
Jogged up to first start was a bit early so did a few more drills than usual.
Jogged back down after pro log.
And did some drills and strides before second race.
Jogged back down after pro log.
And did some drills and strides before second race.
Wednesday Nov 19, 2008 #
Core/ Strength 20:00 [3]
-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
- 50 push ups(20 wide arm, 20 normal, 10 diamond)
reapeat twice
-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)
reapeat twice
Tuesday Nov 18, 2008 #
Running warm up/down 17:00 [3] 2.6 km (6:32 / km)
(injured) shoes: Saucony Progrid Omni 7
1 lap of abington park. jog groin felt a bit tight.
When i started the session hurt a lot so decided to stop so that i didnt make any worse.
session was ment to be 3 reps of 5 hill intervals.
When i started the session hurt a lot so decided to stop so that i didnt make any worse.
session was ment to be 3 reps of 5 hill intervals.
Monday Nov 17, 2008 #
Core/ Strength 25:00 [3]
-20 press ups
-15 leg raises
-20 sergeant jumps
-20 press ups
-15 crunches
-YWTA
-Leg raise anh hold (40secs)
all 2 times.
followed by a few streches.
felt good.
-15 leg raises
-20 sergeant jumps
-20 press ups
-15 crunches
-YWTA
-Leg raise anh hold (40secs)
all 2 times.
followed by a few streches.
felt good.