Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Nov 17, 2013:

activity # timemileskm+m
  Cross Trainer4 3:00:00 16.5(10:54) 26.56(6:47)
  Cycling5 2:00:00 24.23(4:57) 39.0(3:05)
  Strength and Conditioning2 2:00:00
  Orienteering1 1:25:07 5.44(15:39) 8.75(9:44) 233
  Stretching/Physio4 1:05:00
  Running1 5:00
  Total6 9:35:07 46.17 74.31 233
  [1-5]6 8:30:07

«»
2:30
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 17, 2013 #

Orienteering 1:25:07 [3] 8.75 km (9:44 / km) +233m 8:35 / km
ahr:149 max:176 shoes: Blue swoops (new)

ESOA champs, Duns. Blue.
Planned to only run on the paths and then mostly walk in terrain, depending on how rough it was. Got a bit lazy with my compass at times and drifted from where i'd planned to go. I also doubted where I had hit the track on no 5, i had reached it exactly where planned and just needed to go straight over and in to the control but instead I ran along the track a bit and had to come back again. Enjoyed it and my knee seemed ok. Definitely think the tape has helped.
Found running a bit tough at times even though I know i'm fitter. Feeling a bit run down, have had an almost cold for a few weeks and it seems to be getting a bit worse.

Running warm up/down 5:00 [1]

Tiny WU. Also walked about 2km to and from the start/finish.

Saturday Nov 16, 2013 #

Cycling warm up/down 20:00 [1] 5.6 km (3:34 / km)

Cross Trainer 45:00 [3] 6.7 km (6:43 / km)
ahr:148 max:165

5mins easy at start and end. 4:1 intervals in-between (7).

Stretching/Physio 20:00 [0]

Leg press again. (50, 50, 54)
Then stretching and rolling.

Friday Nov 15, 2013 #

Note
(rest day)

Thursday Nov 14, 2013 #

Cycling (Spinning) 5:00 [1] 2.1 km (2:23 / km)

Strength and Conditioning 1:00:00 [3]

WU, then SL KB lower thing (12kg), Single arm DB row (10kg each), Bulgarian squat with weight (10kg each), Side lift thing off the bench.
Then a circuit 3x 30:15, 1min 20s between sets. Windscreens, MB floor slam, SL squat (trx), DB walk, lunges, weighted sit up, battlerope.

Cross Trainer 45:00 [3] 6.66 km (6:45 / km)

5mins easy at start and end. "Aerobic workout" in-between.

Cycling warm up/down 20:00 [1] 6.0 km (3:20 / km)

Stretching/Physio 20:00 [0]

Lots of stretching and rolling. And also did 3x10, single leg on the leg press 50kg.

Wednesday Nov 13, 2013 #

Cycling 45:00 [1] 15.0 km (3:00 / km)

Cross Trainer 45:00 [3] 6.7 km (6:43 / km)

5 mins easy at start and end. 2:1 intervals in-between.

Stretching/Physio 10:00 [0]

Note

Saw Keri again about my knee. Checked to see if my muscles were still too tight and gave my knee a bit of a massage. Everything was a bit better. Need to strengthen my quads to take the pressure off my knee. All taped up now.

Tuesday Nov 12, 2013 #

Cycling warm up/down (Spinning) 10:00 [1] 4.3 km (2:20 / km)

Easy warm up instead of agility.

Strength and Conditioning 1:00:00 [3]

WU then, Bulgarian squat, Benchpress (36kg), Back squat (35kg), Barbell bent over row (25kg), Nordics, Side lift off bench.
Circuit: 3x 30:10, 1min between. weighted sit up, plank, shoulder touch, windscreen, opposites v sit.

Monday Nov 11, 2013 #

Cross Trainer 45:00 [3] 6.5 km (6:55 / km)

5 mins easy at start and end. Rolling hills in between, fairly easy.

Stretching/Physio 15:00 [0]

Cycling warm up/down 20:00 [1] 6.0 km (3:20 / km)

« Earlier | Later »