Training Log Archive: TrebIn the 7 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Orienteering race 1:25:48 [3] *** 10.5 km (8:10 / km) +420m 6:49 / km
spiked:24/28c shoes: Waslsh PB Elite Extreme
Good. Dissided to just take it fairly easy and makesure i didnt make any of the mistakes from yesterday so was taking fairly safe route checking compass alot and making sure didnt make parallel errors thing i should be doing any way. which work pretty well all mistakes were small under 40secs. Just lost bit of time on the running as was bit tired in the last part.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Waslsh PB Elite Extreme
ogged up too start. streches and a few drills.
Saturday Nov 29, 2008 #
Orienteering race 1:03:00 [3] *** 5.1 mi (12:21 / mi) +190m 11:04 / mi
spiked:15/23c shoes: Waslsh PB Elite Extreme
Shit. To start with was going alright then made a stupid mistake at 6 as did not check compass then a 11 min parellel error spent far too long in the wrong reenterant and didnt relocate quick enough. then after that just could get that mistake out of my head and made loads more. and to top it all off wasnt runnin fast enough.
Friday Nov 28, 2008 #
Core/ Strength 25:00 [3]
-30 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)
-leg raise 30secs
-20 dorsal raises
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)
-leg raise 30secs
-20 dorsal raises
reapeat twice
Thursday Nov 27, 2008 #
Running warm up/down 25:00 [2] 3.4 km (7:21 / km)
shoes: Saucony Progrid Omni 7
2.6km jog before session felt pretty fresh. then two lap warm down after.
Running intervals 40:00 [5] 5.0 km (8:00 / km)
shoes: Saucony Progrid Omni 7
athletics down at the track
session: 400m 1 min recov, 600m 2min recov, 800m 3min recov, 1k 3min recov, 800m 2min recov, 600m 1min recov, 400m.
Felt good was doing all about 20 secs faster than was ment to but felt good and strong all the way through.
session: 400m 1 min recov, 600m 2min recov, 800m 3min recov, 1k 3min recov, 800m 2min recov, 600m 1min recov, 400m.
Felt good was doing all about 20 secs faster than was ment to but felt good and strong all the way through.
Tuesday Nov 25, 2008 #
Running tempo 17:30 [4] 4.1 km (4:16 / km)
shoes: Waslsh PB Elite Extreme
Couldnt get to athletics so just went for a run when i got back from school. Went out acroos feilds towards wilton and did a loop back it was fairly muddy but would of gone further but it was getting dark andwouldnt of been able to see. felt pretty good .
Monday Nov 24, 2008 #
Core/ Strength 25:00 [3]
-30 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)
-leg raise 30secs
-20 dorsal raises
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)
-leg raise 30secs
-20 dorsal raises
reapeat twice