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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Feb 21, 2010:

activity # timemileskm+m
  Running4 4:53:19 25.34(11:35) 40.78(7:12) 916
  Gym2 1:25:00
  Orienteering1 1:05:00 5.59 9.0 75
  S&C1 45:00
  Total8 8:08:19 30.93 49.78 991

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MoTuWeThFrSaSu

Sunday Feb 21, 2010 #

11 AM

Running long 2:03:00 [3] 14.28 km (8:37 / km) +500m 7:20 / km
shoes: Yellow Inov8

Long run in Kilpatrick hills with jet, bex, hollie & hazel. Ran up the 365 hill then did a 2.4km course around the top which was a little tricky. Then over to Cochno hill, down and round the reservoir, back via the dam & a really fun downhill to the car. Lovely sunny day.

Bit of a guess at distance/climb for now.

Saturday Feb 20, 2010 #

1 PM

Orienteering warm up/down 15:00 [1]

Jogged to start & back

Orienteering 50:00 [4] 9.0 km (5:33 / km) +75m 5:20 / km
shoes: Trainers

Will correct times/distances when i work it out.
Did 4 sprint courses round the west end of Glasgow. Set off at intervals & did each one without planning before hand to try & make it realistic.
Took first one a bit slower to get into map, then the others faster. Nothing too tricky but a few interesting route choice legs where we ended up bunched in groups. Felt pretty comfortable with it except one leg where i confused myself on parallel streets.

Then went shopping aferwards & Hazel made an old mans day!

Friday Feb 19, 2010 #

7 AM

Gym 25:00 [2]

Spinning at cse with steve/toni looking at maps from POM
8 AM

S&C 45:00 [1]

Did a little circuit of fast movement exercises, jumps, skips, lunges. Then got some resistance bands to work glutes by doing different stretches. Ended with crunches, twists & ab stuff. It hurt & steve made me do 3 sets even when everyone else had gone after 1!! Felt good though, a bit sleepy.

Thursday Feb 18, 2010 #

6 PM

Running warm up/down 16:39 [2] 2.15 km (7:45 / km) +104m 6:14 / km
shoes: Trainers

Warm up jog with Chloe & Bex, and then some drills along the road next to the lake.

Running hills 25:54 [4] 2.66 km (9:44 / km) +167m 7:25 / km
shoes: Trainers

Hill intervals up the back of Arthurs seat - 0:30, 1:00, 1:30, 2:00, 1:30, 1:00, 0:30 with active recovery and then 10 x 10sec power hills.

Running warm up/down 7:46 [1] 1.19 km (6:32 / km) +10m 6:16 / km
shoes: Trainers

Jogged back to Pollock for dinner & had a nice chat

Wednesday Feb 17, 2010 #

1 PM

Running 1:10:00 [3] 12.0 km (5:50 / km) +135m 5:31 / km
shoes: Trainers

Went for a long run with Bex.
Took maps of sallowvallets & touch estate with courses on. Took it in turns to plan a leg, then gave the map to the other person & told them the route. Basically route choice, simplification & map memory all in one. Was really good to train my brain to work on the run, especially when I got a bit tired at the end, hard to concentrate.
Really good session, definately do it again.

Tuesday Feb 16, 2010 #

1 PM

Running 50:00 [3] 8.5 km (5:53 / km)
shoes: Trainers

Ran over meadows to merchiston/marchmont/bruntsfield areas, checking out flats along the way. The houses there are soooo nice!
Enjoyed lots.

Monday Feb 15, 2010 #

9 PM

Gym 1:00:00 [2]

Went to gym with chris & tom, ended up being really late though cos they faff so much!
Did half the time on the running machine, 25mins on the AMT & 5mins on the bike at the end.
Nice & gentle cos it was a tough weekend & I don't want to get achey.

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