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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Oct 31, 2010:

activity # timemileskm+m
  Orienteering3 4:11:00 10.44 16.8 370
  Gym3 2:40:00
  S&C2 2:00:00
  Bike3 50:00
  Running1 42:00 4.47(9:23) 7.2(5:50)
  Total9 10:23:00 14.91 24.0 370

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MoTuWeThFrSaSu

Sunday Oct 31, 2010 #

11 AM

Orienteering race 58:00 [4] 6.8 km (8:32 / km) +85m 8:02 / km

Tinto Twin - Inshriach
Finally got it sorted :-) Good race, pretty happy with results considering I've not run in a wee while. Some good contour interpretation, attackpoints, confident. Still managed to somehow mess up the same control as last night!?? but overall a lot better.

Orienteering warm up/down 15:00 [1]

Saturday Oct 30, 2010 #

2 PM

Orienteering 59:00 [1] 4.0 km (14:45 / km) +185m 11:59 / km

EUOC training - contour visualisation on Craigellachie
7 PM

Orienteering 1:49:00 [1] 6.0 km (18:10 / km) +100m 16:46 / km

Tinto Twin Night Event
Major disaster. Was only jogging/walking but got completely lost on several occasions. Head wasn't really with it tonight. Needed to visualise much more & have much clearer attackpoints, especially coming off the tops of hills. Just generally shocking.

Orienteering warm up/down 10:00 [1]

Friday Oct 29, 2010 #

7 AM

Bike warm up/down 15:00 [1]

S&C 1:00:00 [2]

October w/u then:
BB squat 3x5x27.5kg
Press ups....
SLDL 3x5x30kg
Pull ups 3x5
Mini circuit 3 x:
Turkish stand 6x2kg
MB sit ups x8
DB lateral raises 12x4kg

Really starting to get back into & properly enjoy my training again :)

Thursday Oct 28, 2010 #

11 AM

Gym 40:00 [2]

Nice bit of cross training to de stress after my epic essay writing session yesterday & the panic of oversleeping this morning
5 PM

Running 42:00 [3] 7.2 km (5:50 / km)

Apparently I am supposed to start running again so went for an easy jog round the meadows. Kind of twinged every now and then but not terrible.

Wednesday Oct 27, 2010 #

7 AM

Bike warm up/down 20:00 [1]

Gym 1:00:00 [2]

October w/u
4 x circuit of:
8kg DB row, Box jumps, Icky Shuffle, 3kg MB slams, 20kg BB squats, TRX rows, 20kg BB lunges, Press Ups, Deadbugs
Boxing with Kirsten & Bex. 20 cross overs, 20 straight, 30sec as much as possible, shadow boxing & 3 hillarious rounds of non contact 'pretend she has stolen your boyfriend and poured her cocktail in your handbag' boxing haha
5 mins easy spinning to finish

Tuesday Oct 26, 2010 #

4 PM

Gym 1:00:00 [2]

An hour of bike & cross training

Monday Oct 25, 2010 #

Note

meh..leg quite sore :/
7 AM

Bike warm up/down 15:00 [1]

S&C 1:00:00 [2]

Increasing the weight, lowering the reps this week:
Usual october w/u
BB squats (5x20kg, 3x5x27.5kg)
Pressups (hopeless as ever...)
SLDL (3x5x30kg)
DB rows (3x10x9kg)
Some very confusing coordination exercise (3x6x2kg)
Weights machine (3x10x3block weights)
Deadbugs (3x12)
Rolling out

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