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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Jul 19, 2009:

activity # timemileskm+m
  Cycling2 4:39:25 50.48(5:32) 81.24(3:26)
  Running2 1:07:59 6.57(10:20) 10.58(6:26)
  Orienteering1 56:0019 /22c86%
  Core/ Strength1 30:30
  Rowing1 30:00
  Skipping2 20:00
  Total4 8:03:54 57.05 91.8219 /22c86%

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Sunday Jul 19, 2009 #

Orienteering 15:00 [1]

first exercise of the tour walked a short loop to get into the map.

Orienteering 5:00 [3] ***
spiked:3/4c shoes: Waslsh PB Elite Extreme

short loop when well but mucked up ne as was still tryoing to get used to the map

Orienteering 7:00 [3] ***
spiked:3/4c

another small loop only one mistake as didnt notice a boulder as it was covered by a tree.

Orienteering 14:00 [3] ***
spiked:6/7c

a longer loop of 7 controls all good apart from one which didnt take bearing but hit control anyway luckily.

Orienteering intervals 15:00 [4] ***
spiked:7/7c

clock relay. good navigation fast but had already been to controls so doesnt really count

Running warm up/down 20:00 [1] 0.8 km (25:00 / km)
shoes: Saucony Progrid Omni 7

warm up before time trial did alot of drills as well as jog and strech

Running race 9:59 [4] 3.0 km (3:20 / km)

3km time trial. was a bit slow after the mornings training which was a bit annoying as recon i can get faster than this.

Running warm up/down 10:00 [1] 0.6 km (16:40 / km)

warmdown with some streches

Wednesday Jul 15, 2009 #

Skipping 10:00 [3]

Cycling 2:39:00 [2] 39.38 km (4:02 / km)

me and a friend went for a bike ride to drop in on a few people. was a pretty long day.

Tuesday Jul 14, 2009 #

Cycling long 35:00 [2] 11.71 km (2:59 / km)

Had to go in to school to fill in leavers form. not sure if time is right.

Cycling 40:00 [2] 11.22 km (3:34 / km)

had to rid back took a bit longer as there is more up hill on th way back.

Cycling tempo 19:44 [4] 5.43 mi (3:38 / mi)

biked to athletics.

Running warm up/down 7:00 [2] 1.58 km (4:26 / km)
shoes: Saucony Progrid Omni 7

warm up before session.

Running 21:00 [5] 4.6 km (4:34 / km)
shoes: Saucony Progrid Omni 7

2mins hard 1min recovery 1min hard 30secs recovery 30secs hard
2mins recovery
3times
could only do three as coach had to leave early.

Cycling tempo 25:41 [4] 6.33 mi (4:03 / mi)

biked home from training.

Monday Jul 13, 2009 #

Skipping 10:00 [3]

Core/ Strength 30:30 [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

Rowing tempo 30:00 [4]

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