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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Dec 7, 2008:

activity # timemileskm+m
  Running2 1:43:00 11.74(8:46) 18.9(5:27)
  Core/ Strength2 45:00
  Orienteering1 26:19 2.8(9:25) 4.5(5:51) 6515 /18c83%
  Total5 2:54:19 14.54 23.4 6515 /18c83%

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Sunday Dec 7, 2008 #

Orienteering race 26:19 [5] *** 4.5 km (5:51 / km) +65m 5:27 / km
spiked:15/18c shoes: Waslsh PB Elite Extreme

Good. felt like i was running well and navigation was pretty good only three small mistakes that were stupid and should not of happened other than them everything seemed to be working well.

Thursday Dec 4, 2008 #

Running warm up/down 17:00 [2] 3.5 km (4:51 / km)
shoes: Saucony Progrid Omni 7

Ran up from stadium over past saints through saint james and up new road with some streches before session. Didnt manage to get a warm down in as had to go.

Running intervals 40:00 [4] 5.1 km (7:51 / km)
shoes: Saucony Progrid Omni 7

Athletics down at the track. Distance does not inclued revovery.
Session: 4 30secs fast with 1 min jog recov 2mins then 3 800s at inter val pace with 2mins recov then 2 1000 threshold pace.

Sesion felt good but was pretty tired by the time got to the 1000

Wednesday Dec 3, 2008 #

Core/ Strength 15:00 [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
-20 squats

and streches after

Tuesday Dec 2, 2008 #

Running warm up/down 15:00 [2] 2.6 km (5:46 / km)
shoes: Saucony Progrid Omni 7

Jogged a lap of abington park.

Running tempo 31:00 [4] 7.7 km (4:02 / km)
shoes: Saucony Progrid Omni 7

Three laps of the park. pretty quick but didnt have a watch so time might be wrong. felt alright not as good as last time i did this session but was ok.

Monday Dec 1, 2008 #

Core/ Strength 30:00 [3]

Streches.

-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
-20 squats
reapeat twice

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