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Training Log Archive: Treb

In the 7 days ending Dec 28, 2008:

activity # timemileskm+m
  Running5 2:30:29 20.57(7:19) 33.11(4:33)
  Core/ Strength2 48:30
  Orienteering1 35:39 3.85(9:15) 6.2(5:45)37 /41c90%
  Total7 3:54:38 24.43 39.3137 /41c90%

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Sunday Dec 28, 2008 #

Running tempo 25:00 [3] 6.09 km (4:06 / km)
shoes: Waslsh PB Elite Extreme

was up at my grandparents so went out for run along the river and ended up doing a loop around the dam. Not to sure of the distance. Felt good until i hit the hill back up to te house.

Saturday Dec 27, 2008 #

Orienteering race 7:08 [5] ** 1.6 km (4:27 / km)
spiked:13/13c shoes: Waslsh PB Elite Extreme

OD christmas relays this leg was only an orange but felt good and was running fast as i could all the way.

Orienteering race 28:31 [5] *** 4.6 km (6:12 / km)
spiked:24/28c shoes: Waslsh PB Elite Extreme

OD christmas relays again this time a green and once again was running as fast as i could to catch up matt nearly got just mucked up the punching on the third from last control.

Friday Dec 26, 2008 #

Running tempo 24:59 [4] 5.8 km (4:18 / km)
shoes: Waslsh PB Elite Extreme

took completely random route around the feilds was pretty muddy and ahd alot of fences to jump but felt good.

Thursday Dec 25, 2008 #

Running tempo 27:30 [4] 6.9 km (3:59 / km)
shoes: Saucony Progrid Omni 7

ran rond the little brington loop.

Wednesday Dec 24, 2008 #

Core/ Strength 30:00 [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
-leg raise 30secs
-20 dorsal raises
4 times could not do any press ups due to cuts on hands.

Tuesday Dec 23, 2008 #

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: Saucony Progrid Omni 7

Lap warm up was really slow for first half then we picked it up a bit.
Jogged up and down the hill for warm down.

Running long 35:00 [3] 7.2 km (4:52 / km)
shoes: Saucony Progrid Omni 7

Three laps took the first two fairly easy but built up all the way through the last as started feling good towards the end again which seems to be happening to much at the moment i need too get the balance right so that i dont feel fresh at the end probably done by running harder all the way through.

Monday Dec 22, 2008 #

Running intervals 20:00 [4] 4.12 km (4:51 / km)
shoes: Waslsh PB Elite Extreme

Did two laps of chinkwell loop with about 5 mins recov. Would of done three but felt pretty bad thoughti was going to see lunch again. Times for loops werent that good have done it faster.

Core/ Strength 18:30 [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
twice but could only do press ups once as have cuts on my hands that hurt when i put to much force through them.

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