Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Chepls

In the 7 days ending Dec 20, 2009:

activity

time

miles

Road

4:33:21

37.24

(7:20)

59.94

(4:34)

Path

2:04:00

12.49

(9:56)

20.1

(6:10)

Orienteering

1:21:21

7.83

(10:23)

12.6

(6:27)

Terrain

35:00

4.04

(8:40)

6.5

(5:23)

Total

8:33:42

61.6

(8:20)

99.14

(5:11)

2:34

0:00

» now

Sunday Dec 20, 2009 #

Path 42:00 [3] 8.6 km (4:53 / km)
shoes: Innov8-mudclaws 270

had to rush south before the closed the snow gates so only managed a short run up and down the valley from the hermitage outside Dunkeld.

Saturday Dec 19, 2009 #

Road warm up/down 38:00 [3] 8.2 km (4:38 / km)
shoes: Innov8-mudclaws 270

run from nethy bridge to loch vaa

Terrain 20:00 [2] 4.0 km (5:00 / km)
shoes: Innov8-mudclaws 270

warm up and down in the snow

Orienteering warm up/down 15:00 [3] 1.8 km (8:20 / km)
shoes: Innov8-mudclaws 270

control pick out to the start of the middle race

Orienteering tempo 36:21 [4] 5.8 km (6:16 / km)
shoes: Innov8-mudclaws 270

burn out in the snow round a middle race planned by Spongey. good course, tricky and tough underfoot in the heather and snow on Loch Vaa. Caught Scott by 2 min then lost him by over 2 min.

Terrain warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Innov8-mudclaws 270

warm up and down for the afternoon session

Orienteering tempo 30:00 [4] 5.0 km (6:00 / km)
shoes: Innov8-mudclaws 270

4 man relay round nethy bridge. Good fun, fast and furious. We, team international allstars, won. Get in!

Friday Dec 18, 2009 #

Path long (steady) 45:00 [3] 6.0 km (7:30 / km)
shoes: Innov8-mudclaws 270

up and down the bit of rock south of the lomonds.

Thursday Dec 17, 2009 #

Road warm up/down 32:00 [3] 5.9 km (5:25 / km)
shoes: Mizuno wave rider 12s

out to gym then kb

Note

Free Weights - DB push, press, row etc.., OH squat and back squats.

Road warm up/down 15:00 [2] 2.8 km (5:21 / km)
shoes: Mizuno wave rider 12s

Road tempo (KB handicap) 22:21 [4] 6.54 km (3:25 / km)
shoes: Mizuno wave rider 12s

KB handicap in the slush. considering the snowy weather today there was a nice pause in the snow clouds and the conditions during the race were not too bad. 12s of last months time. happy.

Wednesday Dec 16, 2009 #

Road warm up/down 36:00 [3] 8.2 km (4:23 / km)
shoes: Mizuno wave rider 12s

out to the foot of radical road and back to kb.

Path hills (Seat hills) 37:00 [4] 5.5 km (6:44 / km)
shoes: Mizuno wave rider 12s

6x reps on the seat up different hills. first rep up radical road, second up stairs to the top, third up from top loch, 4th up to whinny hill from the cole, 5th up from bottom loch to elongated nipple and 6th up from haggis know to the top of the crags. times: 4.21,4.55,3.00,1.23,3.22,6.00 DONE!

Tuesday Dec 15, 2009 #

Road (morning run) 20:00 [3] 4.1 km (4:53 / km)
shoes: Mizuno wave rider 12s

round meadows and bruns links

Road warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Mizuno wave rider 12s

round and round the meadows

Road intervals (7x 2 min) 26:00 [4] 7.0 km (3:43 / km)
shoes: Mizuno wave rider 12s

7x ~2 min (700 m) perfuafs with spongy and hector. ~ 2 min (300 m) jogging recovery.

Monday Dec 14, 2009 #

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

Note

Free Weights - Shrugs, cleans, front squats (right down), SL deadlifts, LCR leg raises, press ups + jumping onto and off blocks

Road warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Mizuno wave rider 12s

Road (8x 1 min hills) 19:00 [4] 4.6 km (4:08 / km)
shoes: Mizuno wave rider 12s

8x 1 min hills, 90s recovery down. Hill reps up from castle terrace so not s steep as usual. Was more of a speed session as I was "pure givin it some" as described by a NED with a bottle of bucky. Stopped at 8 as I needed the toilet and finished on a high. was planning on 10.

was getting up to the first parked car just after the gate in the right.

C • 8 x 10 mins! 3

« Earlier | Later »