Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 7 days ending Sep 8, 2012:

activity

time

miles

Running

5:50:41

45.25

(7:45)

72.83

(4:49)

757

Orienteering

1:21:10

7.21

(11:16)

11.6

(7:00)

217

10 /

10c

100%

Yoga

1:15:00

Strength & Conditioning

1:10:00

Gym

53:00

19.57

(2:42)

31.5

(1:41)

Circuits

15:00

Core

15:00

Total

10:59:51

72.04

115.93

974

10 /

10c

100%

2:12

0:00

» now

Saturday Sep 8, 2012 #

10 AM

Orienteering (Phoenix Park Time Trial) 19:10 [1] ** 1.37 km (13:59 / km) +47m 11:57 / km
shoes: Mudclaw 272

walk around the course - very dry.

12 PM

Orienteering (Phoenix Park) 22:48 [2] ** 2.61 km (8:44 / km) +20m 8:25 / km
spiked:5/5c shoes: Mudclaw 272

putting out control flags

Orienteering race (Phoenix Park Time Trial) 24:17 [4] ** 5.15 km (4:43 / km) +121m 4:13 / km
shoes: Mudclaw 272

non punching so could add 30sec.
1st two laps just over 6mins
2nd two laps around 6min 7secs

2 PM

Orienteering (Phoenix Park) 1:00 [2] 0.2 km (5:00 / km)
shoes: Mudclaw 272

part of a pacing/bearing exercise with M/W 12/14s

3 PM

Orienteering (Phoenix Park) 13:55 [2] ** 2.27 km (6:08 / km) +29m 5:46 / km
spiked:5/5c shoes: Mudclaw 272

collecting control flags

Friday Sep 7, 2012 #

1 PM

Running (Lunchtime Loop & Steps) 24:42 [3] 5.4 km (4:34 / km) +90m 4:13 / km
shoes: Asics 2160 A/W11

5 PM

Running warm up/down (To Gym) 10:00 [3] 2.2 km (4:33 / km) +10m 4:27 / km
shoes: Saucony Progrid Omni 10

6 PM

Yoga (Gym session) 45:00 [1] ***

7 PM

Gym (Spin Bike) 31:00 [2] 19.5 km (1:35 / km)

Running (From Gym) 21:39 [3] 4.5 km (4:49 / km) +10m 4:45 / km
shoes: Saucony Progrid Omni 10

went to airport to pick up car for weekend

Thursday Sep 6, 2012 #

1 PM

Running (Lunchtime Loop) 24:10 [3] 5.4 km (4:29 / km) +90m 4:08 / km
shoes: Asics 2160 A/W11

5 PM

Strength & Conditioning (Gym session) 45:00 [2]

new session good mix of exercises - some high intensity others less, focus on quality

6 PM

Running tempo (NBH Track Session) 55:00 [3] 12.0 km (4:35 / km)
shoes: Saucony Progrid Omni 10

4 x 10mins at tempo pace. 2 mins recovery between each.
settled into just under 90sec laps
5mins warm up 5mins warm down

Wednesday Sep 5, 2012 #

9 AM

Running long (Waterworks laps & 30 Loop) 1:26:01 [3] 18.6 km (4:37 / km) +140m 4:27 / km
shoes: Saucony Progrid Omni 10

realised an antrim road run would've been amongst the school rush so stayed in the park - enough going on to keep the mind occupied

Tuesday Sep 4, 2012 #

1 PM

Note

no lunchtime loop due to work commitments.
will proabably have to miss the Leinster Champs as well.
would have tried to get to Knockbarron - but don't really want to return to Portumna.

5 PM

Circuits (Gym session) 15:00 [3]

tabbatta sessions

Core (Gym session) 15:00 [2]

dynamic

6 PM

Yoga (Gym session) 30:00 [1]

Strength & Conditioning (Gym session) 15:00 [3]

step class

tonight was a series of high intensity taster sessions - full yoga class on Friday

7 PM

Gym intervals (Spin Bike) 22:00 [3] 12.0 km (1:50 / km)

Note

O - Meeting
great coffee
good chat
need fundraising, sponsorship?!?!

Monday Sep 3, 2012 #

8 AM

Running (Lagan Towpath) 44:52 [3] 9.3 km (4:49 / km) +50m 4:42 / km
shoes: Saucony Progrid Omni 10

actually not too far along towpath in the end but the route down to it has too many long waits and stops for traffic - needs a rethink.
legs ok back on the firmer stuff after a weeks break

9 AM

Strength & Conditioning (Circuits (Trail Guide)) 10:00 [2]

need to get back in the habit of even doing just a ten minute session of this and core work

1 PM

Running (Lunchtime New Loop) 19:44 [3] 4.2 km (4:42 / km) +90m 4:15 / km
shoes: Asics 2160 A/W11

Sunday Sep 2, 2012 #

10 AM

Running long (Pubble Forest) 1:04:33 [3] 11.23 km (5:45 / km) +277m 5:07 / km
shoes: Saucony Progrid Jazz 14

had intended a much longer trail run looping around & through the forest but got cut short by a dog walker with uncontrollable dogs. with no leads or collars the dogs were fine the first time i passed but the second time they wanted to run with me & would not go back to their owner unless i ran back. the owner was getting more annoyed at me than the dogs. i really should've stayed and run on but as it was inevitable that our paths would cross again and i couldn't be bothered with his attitude again.

8 PM

Note

would like to plan for a slow high mileage week ahead of the long runs next Thursday & Friday (then little to no running Sun - Wed before).

Sun - Trail Run - Pubble
Mon - Towpath & Lunchtime Loop
Tue - Spin? & Yoga
Wed - Antrim Road? & Lunchtime Loop
Thu - NBH Track Session
Fri - Spin? & Circuits?
Sat - IJS Time Trial & Training
Sun - IJS Training

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