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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running5 2:07:30 15.29(8:20) 24.6(5:11) 445
  Strength & Conditioning3 1:50:00
  Orienteering1 35:00 3.11(11:16) 5.0(7:00) 155
  Total6 4:32:30 18.39 29.6 600

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Sunday Apr 14 #

5 PM

Running 44:30 [4] 9.0 km (4:57 / km) +195m 4:28 / km
ahr:156 max:175 shoes: Mizuno Wave Rider 22

Run from Casuarina Sands out and back along the track to Kambah. First time along this track and it was a bit mixed. A few nice sections of single track and a few good views but also a fair bit of running through blackberry thickets and other not pristine areas. Will be good to run through the whole way some day. Got rolling along a bit faster on the way home; felt good aerobically but knees feeling a bit uncomfortable.

When I got back to the car, I discovered I had lost my car keys out of my shorts pocket somewhere. Thankfully a helpful stranger turned up at the same time and he drove me up the hill so I could call Megan for a ride home.

Friday Apr 12 #

8 AM

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Asics DynaFlyte

Strength & Conditioning 30:00 [3]

Knee extension 3 x 8 @ 45kg (bilateral)
Military press 3 x 8 @ 15kg
Hanging knee raise 3 x 8
Standing calf raise 3 x 8 @ 45kg (bilateral, standing machine)
RDL 4 x 5 @ 40kg

Thursday Apr 11 #

6 AM

Running warm up/down 26:00 [3] 4.4 km (5:55 / km) +65m 5:30 / km
shoes: Salomon Sense Ride

Strength & Conditioning (Plyos) 20:00 [3]

Jogged down to the xc track for plyos. Gloves and tights weather.

Pogos, Hop-and-stick, Step-and-stick 3 x 6

Landing skill improving but still not great; probably land 50% well.
12 PM

Running 35:00 [4] 7.2 km (4:52 / km) +185m 4:18 / km
ahr:155 max:177 shoes: Salomon Sense Ride

Solo LBM loop. Feeling quite good and pushed prob a little too hard on the hills for what should have just been an easy run. Both knees feeling a bit dodge at the end (PFP) :(

Wednesday Apr 10 #

4 PM

Orienteering 35:00 [3] 5.0 km (7:00 / km) +155m 6:04 / km
shoes: Inov8 X-Claw 275

Did the attackpoint exercise I set for Blue Lightning as short intervals, standing rest at each control, take a few seconds to plan then go. Not hard controls but still pushed too fast at the end and missed one. The exercise went down very well, which was great. My first one for the squad so was pleased and relieved that it worked. Also includes control pick-up.

Tuesday Apr 9 #

12 PM

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: NB Fresh Foam Zante v4

Strength & Conditioning 1:00:00 [5]

Added knee raises and military press - looking pretty cool with the 10kg barbell :D Also decided to just start another cycle of 531 but again forgot to do just one big lift per session. Also moved calf raises to beginning hoping to squeeze out some more benefits.

Seated calf raise 4 x 6 @ 15kg
Low row 3 x 8 @ 40kg
Squats 5 @ 55, 65, 72.5kg (+2)
Parallel dips 3 x 6
Deadlift 5 @ 50, 57.5, 65kg (+1)
Military press 3 x 8 @ 10kg
Hanging knee raise 3 x 8
Suitcase carry 3 @ 20kg

Monday Apr 8 #

Note
(sick) (rest day)

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