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Training Log Archive: Treb

In the 7 days ending Feb 22, 2009:

activity

time

miles

Running

2:54:00

17.21

(10:07)

27.7

(6:17)

Orienteering

2:04:57

12.61

(9:54)

20.3

(6:09)

435

20 /

28c

71%

Cycling

1:16:00

16.87

(4:30)

27.15

(2:48)

Core/ Strength

49:00

Stretching/Rolling/Yoga

10:00

Total

7:13:57

46.7

75.15

435

20 /

28c

71%

2:15

0:00

» now

Sunday Feb 22, 2009 #

Running warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: Waslsh PB Elite Extreme

Jogged up to start then built it up a bit and did some strides, drills and streches.
Think I should probably done a warm down after but didnt.

Orienteering race 1:22:03 [4] *** 12.3 km (6:40 / km) +220m 6:07 / km
spiked:20/28c shoes: Waslsh PB Elite Extreme

Navigation was nearly perfect until just before 11. Then after that concentration was broken and just kept making stupid small mistakes in the control circle. Need to work on bloking out mistakes after they happen and going back to full concentration. On the running side think i was running quite well but recon i could of gone a bit faster but need to get the technique as well as the speed.

Saturday Feb 21, 2009 #

Running warm up/down 35:00 [1] 3.0 km (11:40 / km)
shoes: Waslsh PB Elite Extreme

Jog and a few drils streches and strides before the first race.
Jog run and strides before second race.
Slow jog as a warm down and then some streches at home.

Orienteering race 22:01 [5] 3.9 km (5:39 / km) +125m 4:52 / km
shoes: Waslsh PB Elite Extreme

Prolog of the JOC went quite well but kept making small mistakes of around 20secs just from lack of concentration and misreading the map every now and again. other than that felt pretty good and was running well.

Orienteering race 20:53 [5] 4.1 km (5:06 / km) +90m 4:35 / km
shoes: Waslsh PB Elite Extreme

The Chase part of the JOC. Went well felt like i was navigating well but then started to relax a bit going to one before last control and missed it so lost a bit of time. other than that was running well maybe lost sometime to 6 because of poor route choice. For both of these races was finding reading the map at high speed quite difficult so need to work on this with more runs with a random map.

Thursday Feb 19, 2009 #

Running warm up/down 30:00 [2] 5.9 km (5:05 / km)
shoes: Saucony Progrid Omni 7

Warm up before session around duston.
Finished session a little early as it was a hard one and have races at the weekend. So did a 3 lap warm down.

Running intervals 30:00 [4] 3.2 km (9:22 / km)
shoes: Saucony Progrid Omni 7

4 30secs fast as possible 1 minute jog recovery then 3 800m fast 2 minutes jog recovery

this is where i dropped out but then there was 2 1000m

Stretching/Rolling/Yoga 10:00 [1]

streching and ankle strength

Wednesday Feb 18, 2009 #

Core/ Strength 20:00 [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

2 times

Tuesday Feb 17, 2009 #

Cycling tempo 31:00 [4] 12.65 km (2:27 / km)

Biked to a mates house went pretty fast. Was having fun dodging the traffic.

Cycling long 45:00 [3] 14.5 km (3:06 / km)

Bike back from mates seemed a bit ahdrer than on the way and wasnt going quite as fast mainly because it is more up hill and was into the wind.

Running warm up/down 20:00 [2] 4.2 km (4:46 / km)
shoes: Saucony Progrid Omni 7

athletics at the park. a lap warm up before session tehn jogged back around the park to the cars from finishing point.

Running intervals 39:00 [4] 8.9 km (4:23 / km)
shoes: Saucony Progrid Omni 7

11minute interals with 3 mins recovery in between did three of them. feltpretty good legs were a little tired from the bike ride but was running pretty well.

Monday Feb 16, 2009 #

Core/ Strength 29:00 [3]

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