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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending May 24, 2015:

activity # timemileskm+m
  Core/ Strength5 1:32:00
  Running on Paths2 1:04:57 9.07(7:10) 14.59(4:27) 142
  Tabbing1 1:00:00 3.73(16:06) 6.0(10:00)
  Running Road3 57:56 5.33(10:53) 8.57(6:46) 4
  Assault Course2 55:00
  Football1 45:00
  The Track2 36:24 5.12(7:07) 8.24(4:25) 6
  Circuits1 15:00
  Drills2 13:43 0.47(29:26) 0.75(18:17)
  Rowing1 11:00
  Total11 7:31:00 23.71 38.15 152

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MoTuWeThFrSaSu

Saturday May 23, 2015 #

11 AM

Running Road 11:42 [1] 2.24 km (5:13 / km)
shoes: Asis Hyper Speed 2

Jog down to the track.

Drills 7:43 [1] 0.33 km (23:23 / km)
shoes: Asis Hyper Speed 2

The Track 18:47 [5] 4.62 km (4:04 / km)
shoes: Asis Hyper Speed 2

10 x 400m 45secs recovery
The first one was a little slow but then seemed to be running consistently.
75, 69, 68, 68, 70, 68, 69, 69, 69, 65

Running Road 17:35 [1] 2.13 km (8:15 / km)

Friday May 22, 2015 #

2 PM

Core/ Strength warm up/down 5:00 [1]

Bit of mobility stuff to warm up.

Rowing 11:00 [4]
shoes: Asis Hyper Speed 2

8 mins of 15secs hard 15 secs easy the 3mins recovery

Core/ Strength 8:00 [5]
shoes: Asis Hyper Speed 2

1 rope climb
10 press ups
15 box jumps
as many times as possible. Managed just under 8.
3 PM

Football 45:00 [3]

PT session of indoor football that ended up being more violent than SPOOK football.
4 PM

Core/ Strength 30:00 [2]
shoes: Asis Hyper Speed 2

PT finished early so had enough time to have another lesson on how to snatch properly.
5 PM

Running on Paths 24:54 [2] 4.77 km (5:13 / km) +58m 4:55 / km
shoes: Asis Hyper Speed 2

Bit of a recovery run.

Thursday May 21, 2015 #

6 PM

Running on Paths 40:03 [4] 9.82 km (4:05 / km) +84m 3:55 / km
shoes: Asis Hyper Speed 2

Went out for about 10k with Newman and it ended up turning in to a bit of a progression run. Legs were struggling a little on the hills early on but started to feelquite strong in the final couple of k.

Core/ Strength 10:00 [2]

Pull ups and some weights. Bit of a waste of time to be honest.

Running Road warm up/down 2:37 [1] 0.56 km (4:40 / km)
shoes: Asis Hyper Speed 2

Wednesday May 20, 2015 #

9 AM

Assault Course 20:00 [5]
shoes: Boots

Going over the wall again this time had no weight on for the first couple, then weight for the final three. Body felt destroyed afterwards as I am lifting all the heaviest boys.

Assault Course 20:00 [3]

Rest of the assault course.

Tuesday May 19, 2015 #

5 PM

Running Road warm up/down 8:32 [1] 1.78 km (4:48 / km) +4m 4:44 / km
shoes: Asis Hyper Speed 2

Down to the track with Newman

Drills warm up/down 6:00 [1] 0.42 km (14:17 / km)
shoes: Asis Hyper Speed 2

Some drills to warm up.

The Track 17:37 [5] 3.62 km (4:52 / km) +6m 4:50 / km
shoes: Asis Hyper Speed 2

2x 500 with 100m jog/walk recovery 3mins rest 3 times.
84, 85
85, 87
84, 85
Legs felt a little tired from the squats yesterday but seemed to be running better than I thought I would be.

Running Road 17:30 [1] 1.86 km (9:25 / km)
shoes: Asis Hyper Speed 2

Very slow warm down.
6 PM

Core/ Strength 14:00 [1]

Persuaded into doing some weights.

Monday May 18, 2015 #

7 AM

Tabbing 1:00:00 [1] 6.0 km (10:00 / km)
shoes: Boots

Tab with the Platoon slow one today with 30kg on. Felt pretty good just a bit of strain on the traps.

Assault Course 15:00 [3]
shoes: Boots

12ft wall drills again but with kit on this time.
8 PM

Core/ Strength 25:00 [3]

Squats. 4 sets of 5
Started on 70 for the first set 75 for second and third then 80 for the last.

Circuits 15:00 [4]

12 Dumbell snatch
10 knees to elbows
8 box jumps
4 wall walks
managed 5 sets in 15 mins.

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