Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Nov 4, 2013:

activity

time

miles

Running

4:27:55

35.05

(7:39)

56.41

(4:45)

237

Orienteering

2:13:51

16.74

(8:00)

26.94

(4:58)

198

73c

Core/ Strength

55:00

Stretching/Rolling/Yoga

6:00

Drills

3:30

0.25

(14:05)

0.4

(8:45)

Total

7:46:16

52.04

83.75

435

73c

[1-5]

7:40:16

averages - weight:82kg

1:28

0:00

» now

Monday Nov 4, 2013 #

Note

For some reason my mum has decided that our house is going veggie for the month of November. So for the next month i shall not be eating meat (well for most of the month) guess it will be interesting to see how it affects the training and the weight loss. It will either make me as quick as Peter and Ralph or my body shall become as weak as their's and i will be broken or ill by the end of the month.

C • Wierd 6

10 AM

Running 40:01 [3] 8.05 km (4:58 / km) +97m 4:41 / km
shoes: Inov8 x-talon

Started work late today so decided to take advantage of the good weather and go for a prebreakfast run in Harlstone firs. Went around the outside and over the golf course, and then a little more in the woods. Legs felt gradually better as the run went on. I was also running in inov8's for the first time (they were reduced) and they seemed good although will need wearing in a little before the fit my overly wide feet completely comfortably.

7 PM

Core/ Strength 15:00 [3]

Bit of evening core.
7x 20 pres-ups and 30 sit-ups

Sunday Nov 3, 2013 #

Event: SOC November Classic (UKOL19)

12 PM

Running warm up/down 10:06 [1] 1.07 km (9:26 / km)
shoes: Supra

Orienteering race 1:16:53 [4] *** 14.08 km (5:28 / km) +126m 5:14 / km
34c shoes: Supra

November Classic. Not trying to push to hard and make sure the navigation was going ok, which didn't work as affectively as i had hoped. Had a few little errors where i didn't manage to stick to a straight line as well i could have.
Definitely need to work on my planning ahead and control flow this has been a bit poor today and yesterday, also seem to be out of practise at reading the map on the run.

7 PM

Note

Think I should have done a warm down, legs were seizing up all the way home.

Saturday Nov 2, 2013 #

12 PM

Running warm up/down 9:13 [1] 0.33 km (27:56 / km)
shoes: White, shoes 2

Ended up doing very little for the warm up as managed to get my start time moved forward an hour.

Orienteering race 56:58 [5] *** 12.86 km (4:26 / km) +72m 4:19 / km
39c shoes: White, shoes 2

Salisbury Street race, a good course that was more technical than i thought it would be and longer as well the descriptions said 7 something. Felt like i was running quite well just being let down by some poor navigation and foolish mistakes being a little to hesitant in the more detailed places as well. I also nearly missed punched as ran 26 to 28 then 27 28. Not sure how but lost a minute to Spurtworstle on one of the long legs. Was a good course a little dead running but some really technical bits around the schools.

Running warm up/down 15:16 [1] 1.89 km (8:05 / km)
shoes: White, shoes 2

Little warm down around the cathedral

Friday Nov 1, 2013 #

4 PM

Running 35:14 [3] 6.5 km (5:25 / km)
shoes: White, shoes 2

Loop with Ali, everything was pretty wet and slippy.

Thursday Oct 31, 2013 #

5 PM

Running 38:04 [3] 7.96 km (4:47 / km) +57m 4:37 / km
shoes: White, shoes 2

Run from work to training. Normal route the underpass in Briar hill is considerably more intimidating in the dark managed to avoid getting knifed though which is always a win.

6 PM

Drills warm up/down 3:30 [1] 0.4 km (8:45 / km)
shoes: White, shoes 2

Running intervals 26:19 [4] 7.54 km (3:29 / km)
shoes: White, shoes 2

24x 200, with 100m jog recovery. Session was originally 20 but was feeling good and decided to do some extra. Running consistently and doing a good passed jog started dropping people at arounf the 10th one.
35.9, 36.6, 36.8, 36.1, 35.5, 35.9, 35.6, 35.4, 35.8, 35.2, 35.8, 35.3, 35.8, 36.6, 36.1.
All the recoveries were between 28 and 32 really started to have to push to keep the same pace for the last couple.

Running warm up/down 11:08 [1] 7.24 km (1:32 / km)
shoes: White, shoes 2

Few laps with Guy and the bloke that organises the cross country teams.

8 PM

Note
weight:82kg

Weekly weigh in. Seem to have gained a little this week.

Wednesday Oct 30, 2013 #

7 PM

Core/ Strength 40:00 [3]

Got back late from work and didn't have a charged head torch and living in the country side has a disadvantage in the fact that there aren't street lights in the fields so couldn't really go for a run. So did a heavy core session.

Tuesday Oct 29, 2013 #

5 PM

Running 29:06 [3] 6.05 km (4:49 / km) +52m 4:37 / km
shoes: White, shoes 2

The normal run to Abington park on a tuesday. Nearly got run over by some twat that went straight through a red light on a pedestrian crossing.

Stretching/Rolling/Yoga 6:00 [0]

Arrived a little early and got bored so did a little stretching.

6 PM

Running warm up/down 8:20 [2] 1.34 km (6:13 / km)
shoes: White, shoes 2

Jog back the way i had just come for the start of this weeks training.

Running intervals 31:58 [4] 7.06 km (4:32 / km)
shoes: White, shoes 2

4x 1mile with 3mins along the river path, were told we had to get quicker as it went, but definitely did the first one a little too slow. The way back seemed a lot tougher than the way out.
6:08, 5:34, 5:22, 5:24

Running warm up/down 13:10 [1] 1.38 km (9:32 / km) +31m 8:35 / km
shoes: White, shoes 2

Jog back to the cars

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