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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Feb 22, 2015:

activity # timemileskm+m
  Circuits3 1:40:20 0.12 0.2
  Running on Paths1 50:14 5.83(8:37) 9.39(5:21) 105
  Tabbing1 31:47 3.42(9:18) 5.5(5:47) 12
  Swimming1 30:00
  Battle PT1 10:00
  Rowing1 10:00
  Total5 3:52:21 9.38 15.09 117
averages - sleep:5.7

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MoTuWeThFrSaSu

Friday Feb 20, 2015 #

7 AM

Tabbing 6:00 [1] 1.0 km (6:00 / km)
shoes: Boots

Stroll down to the gym before the session.

Circuits warm up/down 6:30 [2] 0.2 km (32:30 / km)
slept:6.0 shoes: Boots

Bit of a mixed warm up to get the joints moving.

Tabbing 10:47 [5] 2.4 km (4:30 / km) +12m 4:23 / km
shoes: Boots

OFT training. So a mile and a half best effort with 17kg weight including rifle. My magazine managed to fall out part way around other wise think I could have gone quite a bit quicker.

Circuits 13:50 [4]
shoes: Boots

This part of the session involved a circuit of heaves, press-ups and sit-ups.
Heaves 5, 4, 3, 2, 1 while the other platoons did press-ups and sit-ups then swap in and do the others for the length of time it takes each platoon to do the heaves set.

Tabbing intervals 15:00 [5] 2.1 km (7:09 / km)
shoes: Boots

After this circuit we went straight into more tabbing intervals. This time with webbing and rifle. First was supposed to be 800m, but I am not sure it was considering I ran 2:03 for it, next about 600 and final about 400. All with a fairly large amount of recovery.

Battle PT warm up/down 10:00 [2]
shoes: Boots

This involved some body weight drags of people with weight, followed by a bit of a warm down.

Thursday Feb 19, 2015 #

6 AM

Rowing 10:00 [1]
slept:5.5 shoes: Gel-DS Trainer

Casual warm up on the rowing machine as I arrived a little early.

Circuits 45:00 [5]
shoes: Gel-DS Trainer

Sandhurst Cup morning circuits.
But if a beast of a session.

Press-ups
1/2 sit-ups
Burpees
V-Sits
Rope climb
Squat thrust
Sit ups
Box jumps
Heaves
Squat jumps

Session in pairs. Start with press-ups, then run while partner is doing then. Then you do 1/2 sit-ups and press-ups. Continues all the way down until doing entire set.

Tuesday Feb 17, 2015 #

2 PM

Running on Paths 50:14 [2] 9.39 km (5:21 / km) +105m 5:04 / km
slept:5.5 shoes: Gel-DS Trainer

A gentle leg stretcher with Harry from Sandhurst and through Barosa onto Starpost, there were a few more hills than I had planned but nice afternoon to get out.

Monday Feb 16, 2015 #

6 AM

Swimming 30:00 [5]

Inter Company Swimming contest. Apart from the fact we were the only company there as we are unable to make it to the actual contest. So ended up being time trials.
3 PM

Circuits warm up/down 10:00 [3]

Quite tough warm up, with a large amount of squats and pulses in it.

Circuits 25:00 [5]

Session was pretty tough. Had inside and outside stations and worked in pairs, moving from the outside to the inside and then back to the next outside station. Most of the out side sections were mostly full body/ upper body. The inside was tricep dips, and inclined press-ups.
1 Min on each station, arms were completely dead by the end of this session. Barely able to do the 9 punishment press-ups at the end.

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