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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Apr 9, 2017:

activity # timemileskm+m
  Running on Paths3 3:28:52 21.28(9:49) 34.25(6:06) 694
  Orienteering2 2:07:26 8.05(15:50) 12.95(9:50) 331
  Core/ Strength2 1:19:26
  The Track2 1:10:28 9.07(7:46) 14.59(4:50)
  Running Road2 55:56 5.63(9:56) 9.06(6:10) 71
  Cycling2 20:29
  Drills1 13:02 0.25(52:26) 0.4(32:35)
  Total9 9:35:39 44.27 71.25 1096

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MoTuWeThFrSaSu

Sunday Apr 9, 2017 #

3 PM

Running on Paths 2:07:13 [3] 20.01 km (6:21 / km) +512m 5:38 / km

A run on the trails north of Cherry and Ralph's flat. Nice run with some good views.Some patches of snow which were a little slippy.

Saturday Apr 8, 2017 #

1 PM

Running Road warm up/down 15:08 [1] 2.17 km (6:58 / km) +15m 6:44 / km

Orienteering 50:12 [4] 5.29 km (9:29 / km) +163m 8:13 / km

Orienteering race near Oslo in one of the worst Scandinavian areas I have ever run in.

Running Road 15:55 [1] 2.0 km (7:58 / km) +15m 7:40 / km

Friday Apr 7, 2017 #

8 PM

Running on Paths warm up/down 14:09 [2] 2.21 km (6:24 / km) +27m 6:02 / km
shoes: Supra (2)

Warm up for some night Orienteering.

Orienteering 1:17:14 [4] 7.66 km (10:05 / km) +168m 9:05 / km
shoes: Supra (2)

Night O with Cherry's club. Went surprisingly well until one of the final controls.

Running on Paths 12:30 [1] 1.08 km (11:34 / km) +26m 10:20 / km
shoes: Supra (2)

Warm down

Thursday Apr 6, 2017 #

9 AM

Running Road 24:53 [2] 4.89 km (5:05 / km) +41m 4:53 / km

A morning recovery run with Willy. My legs seemed to be in some serious pain after the last few days.
7 PM

The Track 9:59 [1] 2.18 km (4:35 / km)

A short warm up jog at the track legs were still feeling awful and I was moving even slower than this morning so decided against the interval session.

Drills 13:02 [1] 0.4 km (32:35 / km)

Some drills to try and ease my ease off the pain in the legs.

Wednesday Apr 5, 2017 #

11 AM

Cycling 10:00 [1]

Exercise bike to warm up.

Core/ Strength 39:33 [3]

Jump squats. Then some wired jumping things and some single leg squats
All followed by some core stuff afterwards.
5 PM

Running on Paths 55:00 [3] 10.95 km (5:01 / km) +129m 4:45 / km

Evening run with Willy. First went over to Nobottle then to Harlstone followed the loop around the golf course and back to Brington. Legs were feeling very sore after the last couple of days.

Tuesday Apr 4, 2017 #

7 PM

The Track 10:56 [2] 2.65 km (4:08 / km)

Jogging a few laps of the track with Willy.

The Track intervals 39:30 [5] 8.0 km (4:56 / km)

Interval session with Willy and some others. First time on the track for a long time and I suffered.

6x 600m with 300m jog recovery
99,105, 110, 111, 114, 117
2x 200m 200m jog recovery
28, 31, 29, 29,28, 28

Went off a little too quick on the first 600 and then in pain for the rest of them. The 200m were a lot easier.

The Track warm up/down 10:03 [1] 1.76 km (5:43 / km)

Monday Apr 3, 2017 #

2 PM

Cycling 10:29 [1]

Short warm up on the bike.

Core/ Strength 30:09 [3]

5 sets of 3 squats.
90kg for first set then 100kg
3 sets of front squats 60kg

3 sets of 5 deasdlifts
130kg

Core/ Strength 9:44 [2]

Core session.

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