Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Oct 6, 2013:

activity

time

miles

Running

4:12:01

30.3

(8:19)

48.76

(5:10)

213

Cycling

1:19:23

20.72

(3:50)

33.35

(2:23)

Stretching/Rolling/Yoga

1:02:00

Core/ Strength

1:00:00

Orienteering

41:45

6.38

(6:33)

10.26

(4:04)

24c

Drills

3:01

0.22

(13:29)

0.36

(8:23)

Total

8:18:10

57.62

92.73

278

24c

[1-5]

7:16:10

averages - weight:82.5kg

1:49

0:00

» now

Sunday Oct 6, 2013 #

11 AM

Running warm up/down 13:31 [1] 1.23 km (10:59 / km)
shoes: White, shoes 2

Bit of a jog around the assembly field and a bit of stretching.

Orienteering race 41:45 [5] *** 10.26 km (4:04 / km) +65m 3:57 / km
24c shoes: White, shoes 2

Stamford street race: Sun was out so the guns were out. The course was better than I thought it would be and I felt like I was running quite well and pushing the entire way. Made a few mistakes, chose a couple of wrong alleys in the council estate and left number 8 in slightly the wrong direction and the proceeded to see a gap where there wasn't one so think lost around 30 secs there. Other largest mistake was going to the bottom of the wall instead of the top on 14 which i think may have been another 20-30 secs. These were the biggest losses i had apart from having to wait for the traffic lights to change as some drivers were rather inconsiderately using the road.
Pretty happy with the run over all.

Running warm up/down 12:16 [1] 1.66 km (7:23 / km)
shoes: White, shoes 2

Jog around the fields and then back to the car for some lunch.

11 PM

Stretching/Rolling/Yoga 15:00 [0]

Saturday Oct 5, 2013 #

4 PM

Running 46:50 [3] 9.29 km (5:02 / km) +104m 4:46 / km
shoes: Walsh Black

Apple Loop with an extra loop out to the Moors with Ali. The ploughed fields are still not to bad but if there is much more rain will be running with an extra couple of kg's on the bottom of each foot.

Friday Oct 4, 2013 #

7 PM

Core/ Strength 30:00 [3]

Bit of core after work

Thursday Oct 3, 2013 #

5 PM

Running 39:09 [2] 7.95 km (4:55 / km)
shoes: White, shoes 2

Run from Work to the track, legs feeling a little better today and not feeling to bad by the time I got there well that was until just as I arrived my bowls felt as if they were going to erupt so picked up the pace for the last couple of hundred metres to get to the toilet in time. While participating in this emergency evacuation a guy started telling me how someone he had driven home on Tuesday had been found dead in a church, what a nice place Northampton is.

6 PM

Drills 3:01 [2] 0.36 km (8:23 / km)
shoes: White, shoes 2

Quick strides before the session.

Running intervals 31:50 [4] 6.92 km (4:36 / km)
shoes: White, shoes 2

Session was meant to be (1000 @5k pace 1 min rec 500 @3k) x 5 3mins between sets.
Rather rough session. After the run there my stomach was feeling a little dodgy on the first rep. Felt better pretty quickly though. during the first 500 and the second set I started to get a weird stabbing pain in the bottom of my foot so missed out the third set to see if rolling it on a tennis ball would get rid of it. It did so jumped back in for the last two sets.

We were hitting fairly consistent times. 1000: 3:23.9, 3:20.2, 3:20.5, 3:18.0
500:1:29.8, 1:32.4, 1:28.4, 1:29.5

Stretching/Rolling/Yoga (Rolling) 7:00 [0]

Running warm up/down 13:53 [1] 1.26 km (11:01 / km)
shoes: White, shoes 2

10 PM

Stretching/Rolling/Yoga 15:00 [0]

Wednesday Oct 2, 2013 #

6 PM

Running 47:47 [2] 8.65 km (5:31 / km) +109m 5:12 / km
shoes: Walsh Black

Felt a little rubbish so didn't go as far as i planned. Felt rather crap on the way around the shorter east haddon loop. Legs felt pretty tired still from last nights session.

11 PM

Stretching/Rolling/Yoga 10:00 [0]
weight:82.5kg

Wednesday weigh in

Tuesday Oct 1, 2013 #

Note

Started some employment today so will have to start being a bot more organised with training times.

C • What employment? 10

6 PM

Running warm up/down 12:00 [2] 3.0 km (4:00 / km)
shoes: White, shoes 2

Jog from Abington Park to the Race course.

Running tempo 22:45 [5] 5.8 km (3:55 / km)
shoes: White, shoes 2

2 Laps of the Racecourse. 3 mins recovery between laps. Laps were about 2.9k but forgot watch so had to go on the sign that showed walking routes.
Think we ran the laps a bit quicker than we were supposed to, first one in 9:44 and the second which felt slower in 9:32. Legs were very dead by the end of the second one and was working hard to stick with Guy.

Running warm up/down 12:00 [2] 3.0 km (4:00 / km)
shoes: White, shoes 2

Quite a quick jog back to the cars, might have felt tougher than it was because legs had started seizing up.

9 PM

Core/ Strength 10:00 [3]

Some press ups and sit ups

10 PM

Stretching/Rolling/Yoga 15:00 [0]

Monday Sep 30, 2013 #

2 PM

Cycling 1:19:23 [3] 33.35 km (2:23 / km)

Borrowed Willy's road bike so that I could go and drop a pair of jeans back to a mate. Had to go drop them at Milton so headed out through Harpole the Kislingbury Rothersthorpe. Short break when i got to Milton and then headed back via Gayton Bugbrooke and Flore. I made the mistake of wearing a hoody as thought it was cold, I very quickly regretted this decision and I got a pretty heavy sweat on, and both hoody and t-shirt were rather damp when i got back.

C • Rogersthorpe? Gayton? 2

7 PM

Core/ Strength 20:00 [2]

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