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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Mar 1, 2009:

activity # timemileskm+m
  Running6 2:52:50 20.68(8:21) 33.28(5:12)
  Orienteering2 1:37:21 9.69(10:03) 15.6(6:14) 25025 /33c75%
  Core/ Strength2 50:00
  Stretching/Rolling/Yoga3 30:00
  Total6 5:50:11 30.37 48.88 25025 /33c75%

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Sunday Mar 1, 2009 #

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Waslsh PB Elite Extreme

before the relays so jogged around a bit then some streches and strides.

Orienteering race 30:28 [5] *** 4.3 km (7:05 / km)
spiked:10/13c shoes: Waslsh PB Elite Extreme

Shocking went out trying to run fast instead of focusing on navigating and paid the price making two 3 minute mistakes in a row as wasnt completly focusing on the the navigating and got put off by other runners. Was only when i started to to slow down a bit and read map properly that i started to do quite well but still made another mistake. Really wasnt good need to work harder at ignoring other runners and not trying to run to fast.

Saturday Feb 28, 2009 #

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Waslsh PB Elite Extreme

jogged up to start and then ran up and down the hills a few times and did some streches and then some drills. for a warm down did a jog to the opposite start after race.

Orienteering race 1:06:53 [4] *** 11.3 km (5:55 / km) +250m 5:20 / km
spiked:15/20c shoes: Waslsh PB Elite Extreme

Made a few mistakes in the first 6 controls not sure why just seemed to be slightly off full concentration and full pace. But after a route choice mistake to 7 managed to pick it up and was navigating batter and seemed to be concentrating more. All bearing where going well and i seemed to be flowing more through the controls. Need to work on concentration in first sections and on being able to maintain speed when running on my own.
C • hi 5

Thursday Feb 26, 2009 #

Running warm up/down 32:00 [3] 6.72 km (4:46 / km)
shoes: Saucony Progrid Omni 7

Athletics at the track but for some reason was really tired and stiff so just did a run that was a little faster and longer than warm up pace. started to feel good near the end.

Running intervals 5:00 [4] 0.8 km (6:15 / km)
shoes: Saucony Progrid Omni 7

When i got back to the track decided to do two 200m sprints to strech out and loosen legs a bit.

Stretching/Rolling/Yoga 10:00 [1]

Did some streches and stuff to try and makesure legs feel better by the weekend. Not even sure why they are stiff so hopefully getting an early night will do the job.

Wednesday Feb 25, 2009 #

Running warm up/down 16:00 [1] 3.76 km (4:15 / km)
shoes: Saucony Progrid Omni 7

Went for a short run with my brother wasnt very far and was dark so we didnt go to far.

Core/ Strength 10:00 [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

only did once. Should probably done another.

Tuesday Feb 24, 2009 #

Running warm up/down 25:00 [2] 3.7 km (6:45 / km)
shoes: Saucony Progrid Omni 7

lap of the park as a warm up then a short jog to the traffic lights after the session.

Running tempo 40:00 [5] 10.45 km (3:50 / km)
shoes: Saucony Progrid Omni 7

Four laps of the park was working hard for all of it but did have to stop on the first lap for the toilet so would of been about a minute faster. Felt good for most of it still a little bit stiff from sunday on the warm up but other than that felt good.

Stretching/Rolling/Yoga 10:00 [1]

Streches and flexibility exercises.

Monday Feb 23, 2009 #

Running warm up/down 9:50 [1] 2.35 km (4:11 / km)
shoes: Saucony Progrid Omni 7

Just went out for a bit of a jog before core session to see how legs felt after yesterday little bit stiff but should probably done a warm done yesterday.

Core/ Strength 40:00 [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

4 times.
felt good little bit stiff for first set.

Stretching/Rolling/Yoga 10:00 [1]

streches and flexibility.

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