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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ToddO

In the 7 days ending Jul 2, 2012:

activity # timemileskm+m
  Orienteering2 2:11:039 /12c75%
  Running8 1:49:04 4.42 7.11
  Zumba1 45:00
  General Strengthening4 24:00
  Cycling2 20:00
  Total12 5:29:07 4.42 7.119 /12c75%

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Monday Jul 2, 2012 #

7 PM

Zumba 45:00 [1]

Challenged to do it by a Speech Therapist. Didn't struggle as much as I thought I would. Did have several spells of standing there confused though.
Sore calves on the bouncing.

Cycling (Stationary) 10:00 [3]

8 PM

Running (Treadmill) 15:00 [3] 3.56 km (4:13 / km)
shoes: Asics DS Racer 8

2% grade. L) calf a bit sore.
Good stretch out afterwards.
9 PM

General Strengthening 1:30 [2]

30x eccentric Achilles

Sunday Jul 1, 2012 #

Event: Harvester 2012
 
6 AM

Orienteering race (Relay) 1:32:03 [4] ***
shoes: Inov8 X-Talon 212 (old)

Nailed 1 and 2. Then got too confident, missed a track junction on the way to 3. 4's path was obscured by the line. Fluffed 5 and 6 too. Ok until 11 then, small miss.
Trouble at 33 and 34 when I stopped concentrating.
Not great.

Saturday Jun 30, 2012 #

11 AM

Running (Road) 17:32 [3]
shoes: New Balance 1080 v.2 (Orange)

Up and along Sneckyeat to the Keekle road at Galemire, then back.
This whilst wondering if Carl Edmonds could be replaced for the Harvester with 2 hours' notice!

General Strengthening 1:30 [2]

30x eccentric Achilles
Couple of leg stretches afterwards.

Friday Jun 29, 2012 #

11 AM

Running (Road) 16:22 [3]
shoes: New Balance Minimus

From Tesco, along the cycle-way towards Parton. Turned at the barrier before Parton. Nice and flat, windy though.

Thursday Jun 28, 2012 #

6 PM

Running warm up/down (Trail) 6:30 [3]
shoes: Inov8 Oroc 340

Up the hill to the start. Sore L) calf.

Orienteering race 39:00 [4] ***
spiked:9/12c shoes: Inov8 Oroc 340

Lost plenty on number 1. Charged into an area 2 people were already at... didn't get the mapping.
Physical work from 5, uphill and marshy all the way to 9. Happily able to chug along up the hills.
6 seemed to have the boulder in the wrong place on the map.
Path to the finish was actually just some tapes on a bracken covered trod.
Map a bit dodgy.
7 PM

Running warm up/down (Fell) 5:30 [2]
shoes: Inov8 Oroc 340

Down to the carpark and up the road to my car.
11 PM

General Strengthening 1:30 [2]

30x eccentric Achilles

Wednesday Jun 27, 2012 #

7 PM

Cycling (Stationary) 10:00 [3]

General Strengthening 18:00 [2]

40s planks to start and finish.
Mrtyl protocol with reps of 15.

Running (Treadmill) 15:00 [3] 3.56 km (4:13 / km)
shoes: New Balance 1080 v.2 (Orange)

General Strengthening 1:30 [2]

30x eccentric Achilles

Tuesday Jun 26, 2012 #

8 PM

Running warm up/down (Trail) 12:00 [3]
shoes: Inov8 X-Talon 212 (old)

From Sea Mill car park, past St Bees and up the hill a bit.

Running (Drills, grass) 8:00 [3]
shoes: Inov8 X-Talon 212 (old)

Drill, jog, stride, walk.
Carioca, high knees, butt kicks, high skipping & long skipping.

Running hills (Sprints, grass) 2:10 [5]
shoes: Inov8 X-Talon 212 (old)

Steep grassy hill sprints x12. Under 12 seconds each.
L) med hamstring, right in behind the knee, a bit sore on the last two.
9 PM

Running warm up/down (Trail) 11:00 [3]
shoes: Inov8 X-Talon 212 (old)

Back to the car with a fair bit of spring in my step.
L) lat hamstring twinging on the final run.

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