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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: biddy

In the 7 days ending Jan 28:

activity # timemileskm+m
  run6 3:57:53 1.86 3.0
  orienteering4 1:51:41 6.15 9.89
  stretching1 25:00
  Total6 6:14:34 8.01 12.89

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MoTuWeThFrSaSu

Sunday Jan 28 #

run 15:00 [3]

Warm up and down

orienteering 19:52 [3] 3.6 km (5:31 / km)

Anu sprint. Goals for this one was to be more observant and to take better route choices.

I think my routes were good cause I actually took time to plan them which probably did slow me down but practising this was more important today.
I was trying to be more observant as well but didn’t do that so well because the higher hedges were hard to see the track entrances.
I will work on that next time.

Saturday Jan 27 #

run 12:53 [3] 3.0 km (4:18 / km)

Yah! Faster than the beginning of last year! By 20 seconds. Good start even with a sore back. Actually felt fine so should have gone for a 48/50 lap rate.

run 35:00 [3]

Warm up and down

Note

Mental note did recovery today
1min hot
4min cold
2min jogging normal heat

Repeat x 2

Then did stretches.

I am doing my physio stretches religiously and I am feeling better already.
10x push-ups three times a day
Hamstring raises flexed and I flexed x10 three times a day

orienteering 15:50 [3] 2.99 km (5:18 / km)

Orana school sprint. Goals for today was plan ahead. WAs tricky to do because of the short little controls and the one I stuffed up was 10 because I couldn’t find the little corridor and ran into the wrong spot. So next time I need to be more obersvant.

I think my goal was 90% successful but I did get a bit rushed in the head with the short controls.
Tomorrow’s goals in observation and best routes.

run 10:00 [3]

Friday Jan 26 #

orienteering 19:52 [3]

Ooooook a lot to work on.
Positives- I got around the course with out much back pain or bum pain.
I wasn’t that fatigued but was probably from not running hard.
Things to work on (remember how to do)-
How to push myself
How to plan ahead
How to flow through a control.
How to speed up again out of a control.

run 25:00 [3]

Warm up

run 10:00 [3]

Warm down

run 20:00 [3]

Warm up and down

orienteering 19:07 [3] 3.3 km (5:48 / km)

At Bruce ridge. Felt much better physically than this morning so that’s a plus.
Goal for this session was to just to increase my speed to full speed after each control.
That was it... simple and I manage to achieve that pretty well. Feels good to achieve goals.

Wednesday Jan 24 #

run 10:00 [3]

Warm up

orienteering 37:00 [3]

This was a night Orienteering course at North Adelaide. Back was a bit twingy and had to stretch it.

Tuesday Jan 23 #

run 55:00 [3]

Ez at morialta

Monday Jan 22 #

run 45:00 [3]

16x100m

stretching 25:00 [3]

Hamstrings, glutes, back. Then some ab work

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