Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jet

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+m
Running	19	16:24:00	51.01		82.1
s+c	9	9:00:00
Orienteering	6	6:55:00	31.13	(13:20)	50.1	(8:17)
Palates	3	2:25:00
Cycling	3	2:20:00	12.43		20.0
rowing	1	10:00	1.37	(7:19)	2.2	(4:33)
Total	28	37:14:00	95.94		154.4

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Tuesday Nov 30, 2010 #

Running intervals 28:00 [4] 6.0 km (4:40 / km)

down in the tunnel out of the snow
8x 500m 30 sec rest
1 min rest
2x 500m

didn't have time to complete the second half as work to do.

Running warm up/down 35:00 [3]

didn't check my emails before i went out so headed over to the meadows and did a warm up there then met dan and realise i was in the wrong place so headed to the right place.

Monday Nov 29, 2010 #

Running 40:00 [3]

run with bex hollie and chloe, across to the center, ran along rose street under the lights and then up on the calton hill to view the city, very pretty but cold.

then xmas meal :)

s+c (weights) 1:00:00 [3]

same as friday, working on technique, same weights used

Saturday Nov 27, 2010 #

Running 1:05:00 [3]

running in the snow on arthurs seat, was lovely but freezing when in the shadows.

Friday Nov 26, 2010 #

s+c 1:00:00 [3]

different session,
full pick up 30kg 3x8
bb rows 20-30kg 3x8

then 8,5,3,3,3
squat 40, 50, 55,60,65
bb push press, 20,25, 27.5, 30,32.5
pull ups 3x 5

Cycling 20:00 [2]

rowing 10:00 [3] 2.2 km (4:33 / km)

Thursday Nov 25, 2010 #

Running 38:00 [3] 5.0 km (7:36 / km)

Wednesday Nov 24, 2010 #

Cycling 1:20:00 [3] 20.0 km (4:00 / km)

with chloe, time passed quickly :)

Palates 45:00 [1]

Tuesday Nov 23, 2010 #

Cycling 40:00 [2]

leg still sore but it doesn't hurt to cycle :) then did some stretching major sore

Monday Nov 22, 2010 #

s+c 1:00:00 [3]

Note

was sore to walk this morning when ever i put my left foot down and has just got worse all day, trying to stretch and stuff and got physio appointment for wed

Sunday Nov 21, 2010 #

Orienteering 1:20:00 [3] 9.0 km (8:53 / km)

EUOC training on great tower. 2 exercises then trains.

Saturday Nov 20, 2010 #

Orienteering 46:00 [3] 6.0 km (7:40 / km)

haverigg, loving it, just all happening :) 2 courses, one simplification other visualisation

Orienteering 37:00 [3] 3.0 km (12:20 / km)

eggerslack wood, hard to see the controls, messed around at one looking although in the right place, got better flow towards the ends, start a bit slow

Running 20:00 [2]

warming up to the start and then went back to 1 when finish to actually find it, then home

Thursday Nov 18, 2010 #

Running 10:00 [2]

started running but then realised i actually was feeling a bit ill, s came home and slept.

Wednesday Nov 17, 2010 #

Palates 50:00 [1]

found it pretty tough

Running (drills) 25:00 [2]

and some stretching

Tuesday Nov 16, 2010 #

Running 33:00 [3] 5.0 km (6:36 / km)

morning run with chloe :)

Running intervals 38:00 [4] 7.4 km (5:08 / km)

same old same old with some sprints at the end.

Monday Nov 15, 2010 #

s+c 1:00:00 [2]

same as friday

Running 35:00 [3] 6.2 km (5:39 / km)

run with Gitte

Sunday Nov 14, 2010 #

Orienteering long 1:43:00 [3] 12.0 km (8:35 / km)

long o, with hazel and then jo at start then just on my own, was lovely.

Saturday Nov 13, 2010 #

Running 45:00 [3] 5.3 km (8:29 / km)

run with haze and charlotte

Running intervals 35:00 [4] 6.4 km (5:28 / km)

1.6km * 4 with 2 mins rest.

Running warm up/down 20:00 [2]

run then drills and then jog back

Friday Nov 12, 2010 #

s+c 1:00:00 [3]

5,5,5,3

50 -55kg squat
10 -12.5kg puss up
30 - 40 bb step up
trx rows

circuit
4 kg turkish get up
5 kg db lat raise
4 kg med throw
v sits

Thursday Nov 11, 2010 #

Running 40:00 [3]

morning run, lovely weather...

Wednesday Nov 10, 2010 #

Palates 50:00 [3]

Running 1:55:00 [3]

pentlands run with hollie and chloe,
feeling tired and was cold for pretty much the whole tthing, don't think i ate enough before hand as came straight from studio. any longer and would have finished in the dark

Tuesday Nov 9, 2010 #

Running 35:00 [3] 5.0 km (7:00 / km)

morning run

Running warm up/down 25:00 [2]

drills before and then warm down with kirstin and chloe

Running intervals 38:00 [4] 7.4 km (5:08 / km)

2*2.2km - 9.30 - 9.36
3*1km - 4.15 - 4.16 - 4.13

Running 15:00 [1]

running to and froom the gym

Monday Nov 8, 2010 #

s+c 1:00:00 [3]

50kg squat
10kg wighted push up
45kg SLDL
trx rows
5kg turkish get ups
3 kg med throws
4kg bent lat raise
roll out

Running 55:00 [3]

hollie gitte and i, out throught he city,over to new town, down and along to the mahusssive houses on regent terrace, then home

Sunday Nov 7, 2010 #

Orienteering race 1:15:00 [4] 9.9 km (7:35 / km)

SHI individual, feeling strong running but major navigational error on 5, just lack of attack point and then got myself confused, kinda lost it there, rest was pretty clean... things to learn

Running warm up/down 20:00 [2]

much needed warm up as was freezing, felt fine after yest

Saturday Nov 6, 2010 #

Orienteering race 42:00 [4] 5.7 km (7:22 / km)

SHI relay, happyish , not very fast, ran by myself, 2 misses, kept going, cool

Running warm up/down 15:00 [3]

Friday Nov 5, 2010 #

s+c (weights) 1:00:00 [3]

45kg squat
7.5 and 10kg push up, deff all 10 next week
40kg sldl

all blacks are in after us next week :)

Thursday Nov 4, 2010 #

Running 40:00 [2] 6.0 km (6:40 / km)

morning run

Orienteering 32:00 [3] 4.5 km (7:07 / km)

FWTN city centre, was good, think i went out of bounds though even thought a perfectly good route choice in real life.

Running warm up/down 10:00 [2]

runnning to appleton and back

Tuesday Nov 2, 2010 #

Running warm up/down 20:00 [2] 6.0 km (3:20 / km)

Running intervals 39:00 [4] 7.4 km (5:16 / km)

2*2.2km - 9.45 - 9.20
3*1km - 4.23 - 4.21 - 4.16

Monday Nov 1, 2010 #

Running 50:00 [3] 9.0 km (5:33 / km)

not terribly motivated to go out, but love it once i was there. was very windy and lots of rain but we were going at a good pace.

s+c 1:00:00 [2]

same same, up the weights,
45kg squat
10kg weighted push up
40kg sldl, could do more but my hands can't take it, gonna use some straps next time
then rest he same

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