Training Log Archive: TrebIn the 7 days ending Feb 1, 2009:
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Sunday Feb 1, 2009 #
Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Waslsh PB Elite Extreme
jogged up to start and felt pretty good. did some streches and drills aswell
Orienteering race 1:37:00 [3] *** 12.3 km (7:53 / km) +135m 7:29 / km
spiked:29/30c shoes: Waslsh PB Elite Extreme
th navigation was good today only made one mistake
and that was because i tried to use an indistinct path through some green and it diddnt work quickly corrected though.
My running on the other hand was aweful it was almost like my body wouldnt let me run felt alright for the first 5 or 6 controls then felt drained for the rest of the course wasnt fun. think i might of been a littleill as when i got home went straight to bed.
and that was because i tried to use an indistinct path through some green and it diddnt work quickly corrected though.
My running on the other hand was aweful it was almost like my body wouldnt let me run felt alright for the first 5 or 6 controls then felt drained for the rest of the course wasnt fun. think i might of been a littleill as when i got home went straight to bed.
Saturday Jan 31, 2009 #
Running warm up/down 15:00 [2] 2.7 km (5:33 / km)
shoes: Waslsh PB Elite Extreme
Jogged out to hill and back,
Running hills 12:00 [4] 1.7 km (7:04 / km)
shoes: Waslsh PB Elite Extreme
did 11 reps on the hill from the bottom to top then rest on the way down.
wou;d of done more but werent really meant to be there and the shoot was moving over so i left
wou;d of done more but werent really meant to be there and the shoot was moving over so i left
Thursday Jan 29, 2009 #
Running warm up/down 25:00 [3] 6.3 mi (3:58 / mi)
shoes: Saucony Progrid Omni 7
Went for quite long warm up that was pretty fast for a warm up. then 4 laps of the track for a warm down
Running intervals 40:00 [5] 3.0 km (13:20 / km)
shoes: Saucony Progrid Omni 7
200m intervals
5 200m recovery while the other two people in the team run theirs
repeat 3 times
5 200m recovery while the other two people in the team run theirs
repeat 3 times
Tuesday Jan 27, 2009 #
Rowing tempo 30:00 [4] 5.6 km (5:21 / km)
couldnt get to runnign and only found out to late so just went on the rowing machine
Monday Jan 26, 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
-leg raise 30secs
-30 dorsal raises
-30 squats
3 times
cant do press ups still because of cuts on hands
-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
-30 dorsal raises
-30 squats
3 times
cant do press ups still because of cuts on hands