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Training Log Archive: Treb

In the 7 days ending Jan 18, 2009:

activity

time

miles

Running

2:24:00

18.36

(7:51)

29.55

(4:52)

Orienteering

54:41

5.28

(10:21)

8.5

(6:26)

31 /

33c

93%

Core/ Strength

50:00

Total

4:08:41

23.64

38.05

31 /

33c

93%

1:09

0:00

» now

Sunday Jan 18, 2009 #

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Waslsh PB Elite Extreme

Jogged a bit then some running drills and strides.

Orienteering race 54:41 [4] *** 8.5 km (6:26 / km)
spiked:31/33c shoes: Waslsh PB Elite Extreme

Ran the Brown at the warwick university event. DIdnt make many mistakes and any that i did make where under 30secs. was trying to practise some sprint technques in the campus like control follow and route choice. Running speed was ok but i manage to fall over on the way to number 4 and ripped both hands open and hurt my hip which slowed me down a bit and the blood made the map a bit harder to read.

Saturday Jan 17, 2009 #

Running race 17:00 [5] 4.85 km (3:30 / km)
shoes: Waslsh PB Elite Extreme

Country Cross country wasnt a very long course in fact it was to short would of much prefered it if it was longer. Went out to fast as i thought i couldburn off one guy on the first hill then died a bit further on for a while. Still i got selected for the conty team so all good.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Saucony Progrid Omni 7

Jogged part of the course for arm up then drills and some strides and streches.

Thursday Jan 15, 2009 #

Running warm up/down 19:00 [2] 4.7 km (4:03 / km)
shoes: Saucony Progrid Omni 7

Have race at weekend so just did a longish run

Running 5:00 [3] 0.8 km (6:15 / km)
shoes: Saucony Progrid Omni 7

as had cross country race thought i would put in a few strides so did 4 200s with 200 jog recov

Wednesday Jan 14, 2009 #

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
-30 squats

times 2
plus streches at end

Tuesday Jan 13, 2009 #

Running warm up/down 25:00 [2] 5.2 km (4:48 / km)
shoes: Saucony Progrid Omni 7

Lap of park before and one after the session.

Running hills 30:00 [4] 5.8 km (5:10 / km)
shoes: Saucony Progrid Omni 7

Ran down one hill and up the next then back with down hill as recovery and working up hills. Repeated 3 times

Monday Jan 12, 2009 #

Running warm up/down 13:00 [2] 2.35 mi (5:32 / mi)

Thought i should get atleast a short run in.

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
-30 squats

times 2
plus streches at end

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