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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  Orienteering2 3:03:50 16.67(11:02) 26.82(6:51) 590
  Running on Paths3 2:48:30 17.5(9:38) 28.17(5:59) 569
  Core/ Strength2 52:52
  Tabbing1 36:45 3.74(9:49) 6.02(6:06) 32
  Running Road2 26:11 2.84(9:13) 4.57(5:44) 16
  Stretching/Rolling/Yoga1 20:00
  Total8 8:08:08 40.75 65.58 1207

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MoTuWeThFrSaSu

Saturday Apr 30, 2016 #

2 PM

Running on Paths 15:23 [1] 1.34 km (11:29 / km) +128m 7:46 / km
shoes: Supra (2)

Warm up for British long Champs.

Orienteering 2:08:00 [4] 17.48 km (7:19 / km) +505m 6:24 / km
shoes: Supra (2)

Another failed attempt at becoming British champion. This took me quite a long time. My navigation was fairly accurate with only a few little wobbles in the circle. Most of my time loss was fitness related. Felt very heavy (which I am) running through the bogs and under growth. Also felt rather rubbish on the hills, think my legs are a little tired from actually doing some training.

Think if I continue to increase the training I should see some improvement for Jukola, if I am able to go.

Running on Paths warm up/down 22:22 [1] 1.97 km (11:21 / km) +107m 8:56 / km
shoes: Supra (2)

Jog down to the car and back.

Friday Apr 29, 2016 #

11 AM

Running Road warm up/down 11:18 [1] 1.17 km (9:39 / km) +2m 9:35 / km

A bit of a jog and some sprints and stretches on the parade square.

Tabbing warm up/down 21:39 [3] 3.02 km (7:10 / km) +18m 6:58 / km
shoes: Boots

A lap and a bit of the PFA route. 15kg in a daysack. This was squaded with some bits running and some walking.

Tabbing 10:06 [5] 2.4 km (4:12 / km) +14m 4:05 / km
shoes: Boots

OTF. 15kg in a daysack. Best effort over a mile and a half. Pretty tough for the last km.

Tabbing warm up/down 5:00 [2] 0.6 km (8:20 / km)
shoes: Boots

The last loop again encouraging people.

Thursday Apr 28, 2016 #

2 PM

Orienteering 55:50 [4] 9.34 km (5:59 / km) +85m 5:43 / km
shoes: Inov-8 X-talon Blue

Harris relay around the garrison. Legs were feeling a little heavy. Navigation was pretty simple. The hardest bit was trying to read the urban area on a 1 to 10.

Wednesday Apr 27, 2016 #

2 PM

Running on Paths 1:21:35 [3] 16.15 km (5:03 / km) +196m 4:46 / km
shoes: Asics Gel-DS Trainer 20 NC

Larger loop out on the back area. Same loop as Sunday but with an extension on to the area across the road.

Tuesday Apr 26, 2016 #

7 AM

Stretching/Rolling/Yoga 20:00 [1]

An attempt to stretch off in the morning.
8 AM

Core/ Strength 8:00 [5]

PFA. 2mins best effort sit ups and press ups.

Running Road warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Asics Gel-DS Trainer 20 NC

Running Road race 7:53 [5] 2.4 km (3:17 / km) +14m 3:11 / km

PFA. 1.5mile best effort. This is not the best course an my legs were not in a good condition after yesterday.

Monday Apr 25, 2016 #

8 AM

Core/ Strength 20:20 [3]

Warm up for squats and squats. 80kg.

Core/ Strength 15:27 [4]

Circuit.
Lunges 25kg
15 kettle bell swing each side. 16kg
40 russian twists
10 press-up burpees

Core/ Strength 9:05 [1]

Core stuff .
3 PM

Running on Paths warm up/down 13:44 [3] 1.96 km (7:00 / km) +67m 5:59 / km
shoes: Boots

Run out to the lake for squadron PT.

Running on Paths intervals 24:04 [4] 4.83 km (4:59 / km) +65m 4:40 / km
shoes: Boots

SQN PT. Booted run intervals around the lake on the back area.

Running on Paths 11:22 [3] 1.92 km (5:55 / km) +6m 5:50 / km
shoes: Boots

Jog back to camp.

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