Training Log Archive: TrebIn the 7 days ending Feb 15, 2009:
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Sunday Feb 15, 2009 #
Orienteering race 1:00:01 [4] *** 8.8 km (6:49 / km) +145m 6:18 / km
spiked:22/24c shoes: Waslsh PB Elite Extreme
Good run made only two mistakes: 19 and 24. 19 chose a slowroute because wasnt sure if we were allowed to run along road so went around and on 24 saw my brother and was trying to catch him up completly lost concentration and ran past the control then a holly leaf went in my eye and coulnt see properly and went slightly of course on the way to finish.
Felt good both navigationaly and running wise. Try parctising bearings through green on a few controls but the trees were to low and thorney so went off line but didnt lose time.
Felt good both navigationaly and running wise. Try parctising bearings through green on a few controls but the trees were to low and thorney so went off line but didnt lose time.
Saturday Feb 14, 2009 #
Running tempo 10:30 [5] 2.7 km (3:53 / km)
shoes: Waslsh PB Elite Extreme
Just a short fast run. but was very slippery on the snow that hasnt melted fully.
Stretching/Rolling/Yoga 10:00 [1]
streches and flexibility and ankle strength
Thursday Feb 12, 2009 #
Rowing tempo 20:00 [4] 8.0 km (2:30 / km)
coundnt get to athletics again,
Core/ Strength (Legs) 11:00 [3]
-20 squats
-30 calf dips
-20 sargent jumps
-15 lung and hold
- 40 secs squat against wall
three times
-30 calf dips
-20 sargent jumps
-15 lung and hold
- 40 secs squat against wall
three times
Stretching/Rolling/Yoga 12:00 [1]
10 mins streching and fexability then 2 mins ankle exercises
Wednesday Feb 11, 2009 #
Running 22:00 [3] 5.37 km (4:06 / km)
shoes: Saucony Progrid Omni 7
Quite an easy run didnt work to hard. went up to the top agte and back then around the village. Felt good.
Core/ Strength 31:00 [3]
-30 crunches
- lateral bridge 30 secs each side
- plank 20 secs norm 20 secs each arm up 20 secs each leg up 20 secs opposite arm and leg each side 20 secs norm
-20 pelvic thrusts
-30 russian twists (across and back to start as one)
-20 extended arm crunches
-50 press ups (20 wide arm 20 normal 10 diamond)
-30 secs leg raise
-30 dorsal raises
-30 squats
3 times
felt pretty good
- lateral bridge 30 secs each side
- plank 20 secs norm 20 secs each arm up 20 secs each leg up 20 secs opposite arm and leg each side 20 secs norm
-20 pelvic thrusts
-30 russian twists (across and back to start as one)
-20 extended arm crunches
-50 press ups (20 wide arm 20 normal 10 diamond)
-30 secs leg raise
-30 dorsal raises
-30 squats
3 times
felt pretty good
Tuesday Feb 10, 2009 #
Rowing long 40:00 [4] 14.9 km (2:41 / km)
Couldnt get to athletics and thought i should do a bit of a longer session and this was the alternative
Monday Feb 9, 2009 #
Core/ Strength 27:00 [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
-15 press ups on thists
-leg raise 30sec
-30 dorsal raises
-30 squats
3 times
-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
-15 press ups on thists
-leg raise 30sec
-30 dorsal raises
-30 squats
3 times
Rowing tempo 10:00 [4] 3.6 km (2:47 / km)
was going to go out for a run but it was dark when i got home and the roads had iced over so though it was safer to just do some rowing