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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Mar 8, 2009:

activity # timemileskm+m
  Running4 4:32:14 29.56(9:12) 47.58(5:43)
  Orienteering2 1:24:00 6.46(13:00) 10.4(8:05)26 /28c92%
  Core/ Strength2 50:00
  Rugby1 35:00
  Stretching/Rolling/Yoga2 20:00
  Rowing1 20:00 4.97(4:01) 8.0(2:30)
  Total7 8:01:14 41.0 65.9826 /28c92%

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Sunday Mar 8, 2009 #

Orienteering (Fun relay) 17:00 [5] *** 2.0 km (8:30 / km)
spiked:7/8c shoes: Waslsh PB Elite Extreme

Back on Broughton fun relay we were meant to be doing more in the morning but the weather was aweful! Cocked up numbeer one as bearing was wrong leaving the start kite and took to long to realise what i had done the restr was pretty good and waas navigating well. Obviously was running fast as had to beat Matt.

Orienteering 20:00 [3] *** 2.0 km (10:00 / km)
spiked:6/6c shoes: Waslsh PB Elite Extreme

Didnt feel like i'd done enough in the morning so went back out on my own and got in a few more controls trying to practice looking ahead and staying in contact with the map. Was pretty hard to do as the wind was so hard that on some legs choose the route that went around the back of hills just to get out of it also had the slight problem that rain was washing ink off the map. Wasnt running to hard as legs were feeling stiff from yesterday.

Saturday Mar 7, 2009 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Waslsh PB Elite Extreme

West Midlands Squad Training.Short jog and some streches as a group before exersices.

Orienteering 10:00 [3] 1.4 km (7:09 / km)
spiked:6/7c shoes: Waslsh PB Elite Extreme

Ridges. used this exercise just to get in to map which did pay off as was thrown of a bit by the scale after running on 1:15 recently. Was quite a nice little course was trying to pracise keeping in contact and planning ahead.

Orienteering (Line) 10:00 [3] *** 1.2 km (8:20 / km)
shoes: Waslsh PB Elite Extreme

normal line exercise wa practicing same technique again.

Orienteering (Talk O) 12:00 [2] *** 1.7 km (7:04 / km)
shoes: Waslsh PB Elite Extreme

Went round with Matt which was interesting as got to see how he would do some legs differently but went weel got to all controls that i was directing to did highlight the fact that i am a bit more hesitant than him with navigation which i need to work on a bit more and reading the map on the run which i will work on while doing long runs.

Orienteering (Attackpoints) 15:00 [3] *** 2.1 km (7:09 / km)
spiked:7/7c shoes: Waslsh PB Elite Extreme

Was having to think about the attack points i was using but all went well no mistakes.

Running long 1:30:00 [3] 17.0 km (5:18 / km)
shoes: Waslsh PB Elite Extreme

Me Matt and Moomin ran from the area (broughton burrows) to accomidation (park mill) the time is an approximation and not to sure about the exact distance either measured it with a string on the OS map so should be fairly close. Was quite hard got pretty tired by the end and the weather wasnt that good. Was also a far bit of climb as we went across the hills well across one of them and around the others.

Friday Mar 6, 2009 #

Running long 54:14 [3] 10.38 km (5:13 / km)

Ran home from school wasnt as far as i thought it would but still wasnt running that fast as legs were quite stiff from yesterday so could of been a bit faster. The route wasnt was long as i thought it would be abd didnt take as long as i expected so will try a longer route back next week as need to get these longer runs in.

Thursday Mar 5, 2009 #

Rugby 35:00 [5]

Played against the year 11 which was pretty fun as i got to tackle them all always a good thing but at the same time really hard work as there were only 7 of us and 16 of them so we were working a little bit harder.

Running warm up/down 25:00 [2] 4.1 km (6:06 / km)
shoes: Saucony Progrid Omni 7

A warm up around the short duston loop. then warm down of two laps of the track.

Running intervals 35:00 [5] 4.0 km (8:45 / km)
shoes: Saucony Progrid Omni 7

Athletics at the track.
2 200m fast with 200m jog recovery then 1 400m followed by 400m jog recovery. all of this 4 times.
felt quite good but legs were a bit tired from earlier.
missed out the recovery in the last set as we all wanted to finish.

Wednesday Mar 4, 2009 #

Rowing tempo 20:00 [4] 8.0 km (2:30 / km)

Went out for a run but body really didnt feel up to it so went home and did a row on the machine.

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

twice.

Tuesday Mar 3, 2009 #

Running warm up/down 20:00 [2] 3.7 km (5:24 / km)
shoes: Saucony Progrid Omni 7

Athletics at park. Jogged a lap of the park before the session. Then ran to the traffic lights and back.

Running intervals (Farlek) 38:00 [5] 7.4 km (5:08 / km)
shoes: Saucony Progrid Omni 7

was really winding and exposed at park so we went off and did the session around the housing esates felt quite good and was working hard for all the fats sections.

Stretching/Rolling/Yoga 10:00 [1]

Streches and a few drills to try and improve flexibility and see if it helps legs recover quicker.

Monday Mar 2, 2009 #

Core/ Strength 30:00 [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

Stretching/Rolling/Yoga 10:00 [1]

streches and drills.

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