Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jet

In the 31 days ending Oct 31, 2011:

activity	#	time	miles	km	+m
Running	17	16:37:00	39.52	63.6
s+c	9	9:20:00
Orienteering	6	5:58:33	21.44	34.5	880
Palates	3	2:20:00
Cycling	2	1:15:00	7.46	12.0
x trainer	1	25:00
Total	26	35:55:33	68.41	110.1	880

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Monday Oct 31, 2011 #

s+c 1:00:00 [2]

strength maintenance, good warm up and down

Running 1:05:00 [3]

running with hollie dodging the bikes along the canal, happy halloween :)

Sunday Oct 30, 2011 #

Orienteering race 1:14:00 [4] 6.7 km (11:03 / km) +280m 9:08 / km

day event, ok tired and clumsy route choices, messed 2 , area generally less enjoyable than at night

Saturday Oct 29, 2011 #

Orienteering race 55:00 [4] 5.4 km (10:11 / km) +200m 8:36 / km

tinto night o, very enjoyable, map some what dodge but good fun, always pushing to catch next train. 1 min on last contol which is annoying but otherwise positive, night o makes me concentrate and confident

Friday Oct 28, 2011 #

Running warm up/down 35:00 [3]

to the gym and then back to hollies

Palates 45:00 [3]

abs and glutes = pain

Thursday Oct 27, 2011 #

Running warm up/down 20:00 [3]

Orienteering race 31:00 [4]

FTWN 3 dean village, mass start, very good.

Wednesday Oct 26, 2011 #

s+c 1:00:00 [3]

pylo warm up
strength maintenance,
pull ups/downs
sldl

Running long 1:15:00 [3] 10.6 km (7:05 / km)

with hazel round blackford and braids

Tuesday Oct 25, 2011 #

Running 37:00 [3] 5.4 km (6:51 / km)

morning run, legs feeling heavy.

Running warm up/down 30:00 [3]

Running intervals 25:00 [4]

really not enjoying it at all, did 2 2km the 1km, just jogged the rest. legs felt heavy and i think just generally annoyed at things which was outting me off

Monday Oct 24, 2011 #

s+c 1:00:00 [3]

more dynamic plyo warm up,

then 2 rounds of a basic nuro circuit
then new strength maintenance based on our testing data
bb bck squat 61,61,65kg
bench press 23, 25, 27

Sunday Oct 23, 2011 #

Orienteering race 53:00 [5] 6.4 km (8:17 / km)

relays, 2nd, jess me hollie
really good day for scotland 1,2,3
went out in the lead, just pure nav all the way round after yest i was not making any mistakes, heather caught me at 3 put me off slightly but fine, then i was on my own again, a few controls with kirstin, working really well, then last on my own as kirstin make a little error.

Running warm up/down 20:00 [3]

was cold an felt had to do it wellish as long jounrney back

Saturday Oct 22, 2011 #

Orienteering race 1:23:00 [4] 9.0 km (9:13 / km) +200m 8:18 / km

Pretty shocking really, didn't get into the map got myself confused wasted 10 mins, then did exactly the same, just lack of concentration actually njoying the running for once but then my nav was seriously lacking, a bit disappointing

Friday Oct 21, 2011 #

Palates 50:00 [3]

kind of yoga and pilates mix, comedy provided by hollie

Running 50:00 [3]

steady run with 5 mins on 20/20s and then 4x15sec hill strength

Wednesday Oct 19, 2011 #

s+c 50:00 [3]

second session of max testing,

bb military press,
3x3 build up 20. 20, 22.5
3x3 to max 25, 26, 27.5

5 step bound, 10m70cm furthest jump

Tuesday Oct 18, 2011 #

Running 50:00 [3] 6.7 km (7:28 / km)

morning with hollie as not sure if i would get out later,

Running warm up/down 20:00 [3] 2.8 km (7:09 / km)

Running intervals 35:00 [3] 6.4 km (5:28 / km)

2x2.2km 90 sec rest
2x1km 90 secs rest

not sure on times as just simple watch but roughly 9.30 for 2.2 and 4.15 for 1

Monday Oct 17, 2011 #

Cycling 35:00 [2] 12.0 km (2:55 / km)

just spinning, pretty horrid outside and my i sound like i am being strangled so just keeping warm inside

s+c 50:00 [3]

warm up,
then max testing
3x3 warm up sets to 8 rep max 45, 50, 57.5
3x3 build up to max 72.5

pull ups,
well interesting, bw with red band of 1 full weight,

Sunday Oct 16, 2011 #

Orienteering 1:02:33 [3] 7.0 km (8:56 / km) +200m 7:49 / km

CSC final, wasn't hard but i was being a major idiot, just not concentrating, annoying but nice run anyways

Running warm up/down 30:00 [3]

to the start and then a few laps of the feild

Saturday Oct 15, 2011 #

Running 1:00:00 [3] 8.8 km (6:49 / km)

With KIRSTY :) in sheffield... nah was actually very nice and sunny, little loop round the botanical gardens then out through endcliffe park and back along the streets

Friday Oct 14, 2011 #

Palates 45:00 [3]

back to some palates, feeling it a lot,
went down to the gym to do the basic strength stuff before

Thursday Oct 13, 2011 #

Running 40:00 [3] 6.4 km (6:15 / km)

morning run with hollie

Wednesday Oct 12, 2011 #

s+c 1:10:00 [1]

bb back squat
bb oh press
can't remember...

mini circuit

mb v sits
mb plyo throws
roll outs
wood chopper

Running intervals 20:00 [4] 4.2 km (4:46 / km)

1 x2.2 km
2 x 1 km
6 x 15 sec sprint

Running warm up/down 25:00 [3]

Tuesday Oct 11, 2011 #

Note

no time for life

Monday Oct 10, 2011 #

Running 55:00 [3]

around balckford with hol

s+c 1:10:00 [2]

warm up

db snatch 10kg
db pp 10kg

oh squat 25kg
5step bound
pull ups

mb rotational 9kg with hollie

boxing, tabata, agility

Sunday Oct 9, 2011 #

Running 49:00 [3]

Saturday Oct 8, 2011 #

Running 1:45:00 [3] 12.3 km (8:32 / km)

around Kerrera, had to go find the salmon farm on north island but didn't have a map of it, got there fine though but could hardly see it because of the mist, wet cold but not windy!

Thursday Oct 6, 2011 #

Note

on Kerrera for the next few days doing some fun architecture site surveying, was interesting to say the least.

C • You should've said!! We liv... 3

Wednesday Oct 5, 2011 #

s+c 1:10:00 [3]

warm up,

bb back squat
bb push press
db oh lunge
.
keiser reverse fly

mini circuit
mb v sits
roll outs
plyo throws
wood chopper

Tuesday Oct 4, 2011 #

Running 35:00 [3]

morning run with hollie

Running intervals 22:00 [4]

watches all out of bat so not very accurate timing
400x2
600x2
800x2
15 sec sprints x4

Running warm up/down 24:00 [3]

running up to meadows, quick drills, then running home

Monday Oct 3, 2011 #

s+c 1:10:00 [3]

warm up

db snatch
db pp
oh squat
5 step bound
pull ups
med ball rotational throws

mini circuit
rolling and stretching

Running 1:10:00 [3]

mostly running with a bit of football but i didn't really touch the ball that much,

Sunday Oct 2, 2011 #

Cycling 40:00 [3]

simple with chloe in mygym, was actually a bit cold i thought

x trainer 25:00 [3]

still don't like this thing too much, just a bit unnatural but i can feel my bum working
then stretching when i got home

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