Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Dec 8, 2013:

activity	#	time	miles		km		+m
Running	2	1:52:59	11.66	(9:41)	18.77	(6:01)	454
Orienteering	2	1:40:00	8.7	(11:30)	14.0	(7:09)	65
Weights	1	45:00
Core	1	35:00
Total	6	4:52:59	20.36		32.77		519

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Sunday Dec 8, 2013 #

10 AM

Running long 1:22:14 [3] 12.19 km (6:45 / km) +447m 5:42 / km
ahr:136 max:161 shoes: Inov-8 x-talons

Steady run up Cave Dale, round to Mam Tor and along the Great Ridge before descent to Castleton - I love that loop!

Friday Dec 6, 2013 #

8 AM

Running 30:45 [3] 6.58 km (4:40 / km) +7m 4:39 / km
shoes: Adidas Adizero

Warm up, then steady run around Scothern/Sudbrooke loop.

Thursday Dec 5, 2013 #

7 PM

Orienteering 40:00 [2] 6.0 km (6:40 / km) +25m 6:32 / km
shoes: Inov-8 x-talons

Club training including warm up & pacing count, plus kite hanging, star and loop exercises, followed by kite collection and warm down

Warm up and drills, then 2 sets of 8 exercises (sit up with med ball, one leg supported squat with hop, one legged calf raises, 6 direction lunge, one legged press-up, one legged squats, one legged bent over row, one legged overhead press) with 4x600m runs at 3k pace in between every 4 exercises and warm down.

Tuesday Dec 3, 2013 #

3 PM

Orienteering 1:00:00 [3] 8.0 km (7:30 / km) +40m 7:19 / km
shoes: Inov-8 x-talons

Session with the students at Riseholme, including kite hanging, warm-up and three exercises, followed by kite collection and a circuit around the park.

Monday Dec 2, 2013 #

6 PM

Core 35:00 [3]

Warm up then mix of core exercises with BOSU, weights and med ball, then warm down.