Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Chepls

In the 7 days ending Dec 13, 2009:

activity

time

miles

Road

7:17:00

56.86

(7:41)

91.5

(4:47)

670

Orienteering

1:14:54

7.52

(9:58)

12.1

(6:11)

Total

8:31:54

64.37

(7:57)

103.6

(4:56)

670

2:13

0:00

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Sunday Dec 13, 2009 #

Orienteering warm up/down (Blackford) 25:00 [2] 4.0 km (6:15 / km)
shoes: Innov8-mudclaws 270

warm up + hanging controls

Orienteering tempo (craigmiller castle) 49:54 [4] 8.1 km (6:10 / km)
shoes: Innov8-mudclaws 270

forest mixed with urban orienteering. great course and a tricky few legs/controls. Planner did well to confuse some of the older gits. good job.

Saturday Dec 12, 2009 #

Road long (5 Hills) 2:13:00 [3] 28.2 km (4:43 / km)
shoes: Mizuno wave rider 12s

Long run with Hector spector taking in the 5 hills, Arthurs seat, blackford, braids, craiglockhart and carstophine where we did a loop of the area . Good pace and legs feeling way better then last wednesday.

Friday Dec 11, 2009 #

Road warm up/down 25:00 [2] 4.6 km (5:26 / km)
shoes: Mizuno wave rider 12s

Note

Free Weights- DB pushing and rowing, OH squats, full back squats (arse almost on the ground), SL deadlifts, pull ups, BB situps + usual plyo.

Note

Being lazy in the afternoon. feeling cold the whole day so decided to warm myself up with a german sausage down at the christmas market instead of a run. save the running for the weekend.

Thursday Dec 10, 2009 #

Note

working 7 till 7 then out for work Christmas meal. no time for training..

Wednesday Dec 9, 2009 #

Road long (7 Hills) 2:06:00 [3] 26.8 km (4:42 / km) +670m 4:11 / km
shoes: Mizuno wave rider 12s

Steady run taking in the 7 Hills. Starting from KB and running in reverse the wet weather route. Blackford, Braids, Craiglockhart, carstophine, castle hill, carlten, and the seat and back to KB. legs felt heavy and pace not overly fast.

C • tennents 1

Tuesday Dec 8, 2009 #

Road warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Mizuno wave rider 12s

Run to uni and intervals

Road (2,4,4,4x 1km,4,4,2) 26:30 [4] 6.0 km (4:25 / km)
shoes: Mizuno wave rider 12s

200, 2x 400, 4x 1km, 2x 400, 200. ~45s rec between 2s and 4s and 90s between 1km. Good tough session with Coombs, pushing each other hard. Times for km were: 3.01, 3.02, 3.03, 3.02 ish.

Monday Dec 7, 2009 #

Road warm up/down 25:00 [2] 4.6 km (5:26 / km)
shoes: Mizuno wave rider 12s

Note

Free Weights - back to basics - press and row, shurgs off blocks, cleans of blocks, full cleans, front squats, back squats and SL deadlifts to finish me off.

Road warm up/down 38:00 [3] 8.0 km (4:45 / km)
shoes: Mizuno wave rider 12s

Cross meadows, through marchmont to hermitage hill reps. Back through morningside.

Road hills (10x 1 min) 23:30 [4] 5.3 km (4:26 / km)
shoes: Mizuno wave rider 12s

10x 1 min hill reps. 1 every 2.30 min. got easier as the session progressed.

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