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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Mar 29, 2009:

activity # timemileskm+m
  Running4 2:55:00 24.36(7:11) 39.21(4:28)
  Skipping6 1:00:00
  Core/ Strength2 50:50
  Orienteering1 27:56 2.17(12:51) 3.5(7:59) 20011 /12c91%
  Cycling1 22:00 6.0(3:40) 9.66(2:17)
  Stretching/Rolling/Yoga2 19:00
  Total7 5:54:46 32.54 52.37 20011 /12c91%

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Sunday Mar 29, 2009 #

Orienteering race 27:56 [5] *** 3.5 km (7:59 / km) +200m 6:12 / km
spiked:11/12c shoes: Waslsh PB Elite Extreme

Compass sport cup race so only had to do a light green but felt good and navigated well only one mistake. technique was working well felt like i was flowwing more but this could be because it was a light green. so hilly legs were sore by the end.

Skipping 10:00 [4]

Saturday Mar 28, 2009 #

Skipping 10:00 [4]

Friday Mar 27, 2009 #

Running long 45:00 [3] * 10.37 km (4:20 / km)
shoes: Waslsh PB Elite Extreme

Ran home from again remebered to take a map with me this time. run was cut a little sort as i had to go to the toilet as i had been feeling worse and worse all the way home had to stop at some points so stopped at my Gran's to releive myself.

Skipping 10:00 [4]

Thursday Mar 26, 2009 #

Cycling tempo 22:00 [3] 6.0 mi (3:40 / mi)

cycled to athletics. not sure i was working as hard as last week but it was lighter so think i did it in about the same time.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Saucony Progrid Omni 7

Short jog before session as a warm up. then three laps after the session

Running intervals 32:00 [5] 7.6 km (4:13 / km)
shoes: Saucony Progrid Omni 7

2 200m with 200m jog recovery then a 400m with 400m jog recovery
5 times
such a hard session was working really hard but felt good.

Wednesday Mar 25, 2009 #

Running warm up/down 12:00 [1] 2.14 km (5:36 / km)
shoes: Waslsh PB Elite Extreme

Jogged out to the wood. then jogged / walked back.

Running hills 20:00 [4] 3.5 km (5:43 / km)
shoes: Waslsh PB Elite Extreme

hills in the wood was doing about 13 laps in ten mins. bit slower than last week and also cut the session short as had felt a bit ill at school and didnt want it to get worse.

Core/ Strength 21:00 [4]

? 10 Burpees
? 20 Russian Twists
? 20 Lunge and Press
? 10 Burpees
? 15 Obliques
? YWTA
? Side plank 1min each side

rested for 5 mins
did 3 times
felt good and was working hard

Stretching/Rolling/Yoga 9:00 [1]

Skipping 10:00 [5]

Tuesday Mar 24, 2009 #

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

a laps warm up before session followed by a short warm down

Running tempo 31:00 [4] 8.9 km (3:29 / km)
shoes: Saucony Progrid Omni 7

lapping at the park did three laps and manage to do each lap faster than the last.

Skipping 10:00 [4]

Monday Mar 23, 2009 #

Core/ Strength 29:50 [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

repeated 3 times
5 min rest inbetween

Stretching/Rolling/Yoga 10:00 [1]

Skipping 10:00 [5]

did a ten minute skip just to try and increase training as the spike wounds in my butt cheek still hurt when i sit. but might try and do a ten minute skip more often as it is such a good workout

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