Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: clairel1980

In the 7 days ending Apr 24, 2016:

activity	#	time	miles		km		+m
Running	4	6:06:25	36.62	(10:00)	58.93	(6:13)	452
Body Attack	2	1:30:00
Metafit	3	1:30:00
Orienteering	1	1:15:46	5.28	(14:21)	8.5	(8:55)	150	18 /	28c	64%
Body Balance	1	1:00:00
Cycling	3	38:12	9.24	(14.5/h)	14.88	(23.4/h)	31
Total	14	12:00:23	51.15		82.31		633	18 /	28c	64%

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Saturday Apr 23, 2016 #

1 PM

Running 1:19:04 [3] 7.05 mi (11:13 / mi) +250m 10:06 / mi
shoes: Asics Nimbus 14 Road Shoe

Easy run around Lanark along Clydeside with Niall.
Lovely run on a nice day.

Friday Apr 22, 2016 #

9 AM

Cycling 6:47 [1] 1.3 mi (11.5 mph) +4m

Cycle to Emirates

10 AM

Metafit 30:00 [5]
shoes: Asics Nimbus 14 Road Shoe

MATRIX 1
Plyo lunges
Press ups
Burpees
Mountain climbers

MATRIX 2
Frog jumps
??
Plank
Take downs

All 25s on 15s off

THEN
x4 OVER
Reverse plank
Reverse robo crawl
Commando crawl
25s on each
Spiderman plank

Cool down

11 AM

Body Balance 1:00:00 [3]

12 PM

Cycling 6:25 [1] 1.11 mi (10.4 mph) +27m

Cycle home from Emirates

Thursday Apr 21, 2016 #

10 AM

Metafit 30:00 [5]
shoes: Asics Nimbus 14 Road Shoe

ROUND 1-MATRIX
2 step dash
Press ups
Burpees
Mountain climbers
In out sprints
Plank
Ski jumper

20s on each - 15s off after each round

25s off after MATRIX 1

MATRIX 2
Alternately back down as above

Cool down

12 PM

Running intervals 1:00:53 [4] 6.04 mi (10:05 / mi) +61m 9:46 / mi
shoes: Asics Nimbus 14 Road Shoe

Jog down to Green

6 x 2mins fast 1 min faster 2 min recovery

Jog back home

6 PM

Orienteering 1:15:46 [2] ** 8.5 km (8:55 / km) +150m 8:11 / km
spiked:18/28c shoes: Asics Nimbus 14 Road Shoe

Little bit of fun on a gorgeous evening with some orienteering with Niall around Garscube Estate. Good fun.

Wednesday Apr 20, 2016 #

1 PM

Running long 2:06:58 [3] 13.1 mi (9:42 / mi) +76m 9:31 / mi
shoes: Asics Nimbus 14 Road Shoe

Lovely run, much more comfortable along River Clyde and around Glasgow Green in beautiful weather. Better pace than yesterday and slightly longer distance. Comfortable. Enjoyable.

7 PM

Body Attack 45:00 [5]
shoes: Asics Nimbus 14 Road Shoe

Tuesday Apr 19, 2016 #

12 PM

Running long 1:39:30 [3] 10.43 mi (9:32 / mi) +65m 9:22 / mi
shoes: Asics Nimbus 14 Road Shoe

Mid long run along river to Tall ship and back around the Green before home. Didn't fuel well beforehand so long run shortened but still ok run on a lovely day.

6 PM

Body Attack 45:00 [5]
shoes: Asics Nimbus 14 Road Shoe

Monday Apr 18, 2016 #

10 AM

Metafit 30:00 [5]
shoes: Asics Nimbus 14 Road Shoe

ROUND 1
Long jump 20s
10s off
Plank variation 20s
10s off
Burpees 20s
10s off

THREE TIMES ROUND

ROUND 2
Squat jumps 20s
10s off
Hot hands 20s
10s off
Squat thrusts
10s off

THREE TIMES ROUND

ROUND 3
Explosive jacks 20s
10s off
Wood chop 20s
10s off
Side dash 20s
10s off

THREE TIMES ROUND

THEN
EVERY EXERCISE 20s on 5s off

Cool down

4 PM

Cycling (Turbo) 25:00 [2] 11.0 km (26.4 kph)

Easy turbo spin - no programme attached.

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