Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Dec 1, 2013:

activity

time

miles

Cross Trainer

3:05:00

16.4

(11:17)

26.4

(7:00)

Cycling

2:24:00

28.77

(5:00)

46.3

(3:07)

Strength and Conditioning

2:00:00

Stretching/Physio

1:15:00

Orienteering

1:13:27

6.97

(10:33)

11.21

(6:33)

Running

20:00

Total

10:17:27

52.14

83.91

[1-5]

9:02:27

2:34

0:00

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Sunday Dec 1, 2013 #

Event: STAG 15th Glasgow Parks Championships

Running warm up/down 20:00 [1]

Orienteering 19:51 [3] 2.95 km (6:44 / km)
shoes: Blue asics

Glasgow Parks, Park 1: Garscube.
Not too difficult, lost time when i had to stop and point an FVO child in the right direction (even though he was standing right next to his 7th control) and when i couldn't get up the bank/didn't even attempt because i was wearing trainers, so had to go round. Apart from that good fun.

Orienteering 15:11 [4] 2.54 km (5:59 / km) +41m 5:32 / km
shoes: Blue asics

Glasgow Parks, Park 2: Kelvingrove.
No problems this time. Struggled a bit on the hills but was probably my favourite of the day.

Orienteering 38:25 [3] 5.72 km (6:43 / km) +30m 6:33 / km
shoes: Blue swoops (new)

Glasgow Parks, Park 3: Dawsholm.
Out on my own in terms of the girls but the courses were similar so there were people around the whole way. Was quite useful to have a train coming in the opposite direction when I was trying to find the gap through the gorse on 4. Took a dodgy route on 7, went round to avoid the terrain but apparently it was fine and i was definitely slower. Almost caught up the woman who started 2 mins in front of me, was right next to her at 11, but I was too slow on the flat at the end.

Saturday Nov 30, 2013 #

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

5mins easy at start and end, 4:1 intervals in-between.

Stretching/Physio 15:00 [0]

Cycling warm up/down 15:00 [1] 4.5 km (3:20 / km)

Friday Nov 29, 2013 #

Note
(rest day)

Thursday Nov 28, 2013 #

Cycling warm up/down (Spinning) 4:00 [1] 1.7 km (2:21 / km)

Strength and Conditioning 1:00:00 [3]

Bench Press (37.5kg), Back squat (47.5kg), DB SA row (12-16kg), DB step up and drive (10kg each hand).
3 x 8 exercises 30:15, 1min between.

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

Cross Trainer 50:00 [3] 7.2 km (6:57 / km)

5mins easy at start and 10mins at the end because i wanted to see the end of my tv programme... 4:1 intervals inbetween.

Stretching/Physio 20:00 [0]

Wednesday Nov 27, 2013 #

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

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

5mins easy at start and end. 2:1 intervals inbetween.

Stretching/Physio 20:00 [0]

10mins before (i am soooo tight) and 10 after.

Note

Physio appointment. Massaged my quad and loosened it off a bit, quite sore but better after! Knee doing ok but taped up again after.

Tuesday Nov 26, 2013 #

Strength and Conditioning 1:00:00 [3]

Did the leg press upstairs before the session. Weighted Bulgarian Squat, KB SL Deadlift, SA DB benchpress, Bench side bend.
3x8 exercises 30:15 1min rest
Very quick stretch at end.

Cycling 1:00:00 [1] 20.0 km (3:00 / km)

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

Monday Nov 25, 2013 #

Cross Trainer 45:00 [3] 6.2 km (7:15 / km)

5mins easy at start and end. 4:3 intervals in the middle. Not sure i'd do the 4:3 intervals again. Wanted something easy but with a bit of HR increase, felt like there was too much easy, but you don't know if you don't try.

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

Stretching/Physio 20:00 [0]

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