Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Dec 14, 2008:

activity

time

miles

Running

2:33:00

17.03

(8:59)

27.4

(5:35)

3 /

75%

Orienteering

45:00

3.98

(11:19)

6.4

(7:02)

26 /

30c

86%

Core/ Strength

41:00

Total

3:59:00

21.0

33.8

29 /

34c

85%

1:05

0:00

» now

Sunday Dec 14, 2008 #

Orienteering (control pick) 15:00 [3] *** 2.0 km (7:30 / km)
spiked:11/12c shoes: Waslsh PB Elite Extreme

was working on control flow as had to pick way through gorse only made one mistake couldnt find a way trough the gorse and went down a dead end.

Orienteering 17:00 [2] *** 2.0 km (8:30 / km)
spiked:6/9c shoes: Waslsh PB Elite Extreme

Compass with out map. Didnt really like the exercise as am never going to be navigating with out a map and wasnt that good for bearing practice as there were thickets in the way on quite a few legs.

Orienteering (compass and passing) 10:00 [3] *** 1.6 km (6:15 / km)
spiked:9/9c shoes: Waslsh PB Elite Extreme

Quite easy coure all bearings were accurate and even though exercise said copass and passing didnt need to pass as there were attackpoit for all controls.

Running warm up/down 20:00 [2] *** 3.5 km (5:43 / km)
spiked:3/4c shoes: Waslsh PB Elite Extreme

Jog and drills before the training. then had to jog to and from one of the the starts. and after luch collected some controls one of which was a lot harder to find in opposite direction and without a compass.

Orienteering (tisle o) 3:00 [3] 0.8 km (3:45 / km)
shoes: Waslsh PB Elite Extreme

sprint to find 1 control with tisle on it and first team back wins.

Saturday Dec 13, 2008 #

Running race (Cross country) 41:00 [5] 10.0 km (4:06 / km)
shoes: Waslsh PB Elite Extreme

Counties Cross Country chaps think i was third but not sure as could not be bothered to wait around. Would of been faster but the weather was awful and the intire course was water logged. Felt pretty good after the first two laps so ent faster for last and still felt fairly fresh at end so recon i should of gone off faster.

Thursday Dec 11, 2008 #

Running warm up/down 15:00 [2] 3.7 km (4:03 / km)
shoes: Saucony Progrid Omni 7

jogged up in to duston and around the small loop. was so cold. after session 1 lap of the track hands were so cold that i kept them in hoodie pocket.

Running intervals 30:00 [4] 3.0 km (10:00 / km)
shoes: Saucony Progrid Omni 7

athletics at the track. 200m relays have group of three and each run 200 until first person goes again get to recover while other two are running. did 15 would of done more but we all have race on saturdayso only did 15.

Wednesday Dec 10, 2008 #

Core/ Strength 16:00 [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 9, 2008 #

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Saucony Progrid Omni 7

lap of abington park before was insanely slippery so oppted out of fartlek session and did hills instead
about 400m jog for warm down.

Running hills 30:00 [3] 4.2 km (7:09 / km)
shoes: Saucony Progrid Omni 7

Hills on grassy slope muddy patches felt like i wasnt moving.
set
2 300m
3 200m
4 100m
1 600m

all with jog bac recovery apart from last which finished next to cars.
fet good al reps were fast apaert from the muddy bits.

Monday Dec 8, 2008 #

Core/ Strength 25:00 [3]

Shortish session but stil felt quite hard.
-10 burpees
-20 russian twists
-20 lunge and push
-10 burpees
-20 obliques
-YWTA
-side plank 50 secs each side
rest and repeat.

Streches

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