Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tullster

In the 7 days ending Sep 23, 2007:

activity

time

miles

Running

4:21:54

15.78

25.4

Cycling

2:15:00

42.38

(3:11)

68.2

(1:59)

Free Weights

1:50:00

runners circuits

45:00

core/balance gym work

35:00

Total

9:46:54

58.16

93.6

2:15

0:00

» now

Sunday Sep 23, 2007 #

Running long 1:45:00 [3] 18.0 km (5:50 / km)
shoes: Walsh pb trainer

Run from Red Moss west low down into the rain and wind then back east along the pentlands north ridge. Ran with Hector and Ackers. Pace steady but felt fine. Twisted ankle near the end which was really shit. Need to strengthen it badly.

Saturday Sep 22, 2007 #

Cycling long 2:15:00 [3] 68.2 km (1:59 / km)
shoes: Shimano clip-on cycling shoes

Road club saturday morning run with the 9.40 group. Pace was a bit faster than last week but a bit up and down which was a little annoying. Was a crash in the group and a guy broke his carbon frame, bummer. I was at the front at the time which was lucky. Got a puncture near the end. Managed to pump it up a coule of times and get home.

Friday Sep 21, 2007 #

Running (steady) 28:00 [2]
shoes: Brooks Adrenilne nightlife

Steady run from flat around bit of pefermill and up onto craigmiller castle. Around edges of the open there down to the NRIE and back to the flat. First substiution of Friday rest day for a steady run. Felt ok.

Thursday Sep 20, 2007 #

Free Weights 50:00 [4]
shoes: Brooks adrenaline

Free weights first thing in the morning. Gym nic and quiet. Stepped a few of the weights up so was pretty tough.
Hang clean - 4x5 - 55kg
Split jerk - 3x6 - 35kg
Lunges - 3x10 - 50kg
oh pull - 15kg - 3x8
leg raise - 3x3 (first one good, second ok, third shite)

core/balance gym work warm up/down 15:00 [1]
shoes: Brooks adrenaline

Running hills 16:00 [3]
shoes: Puma Trailfox

Hill intervals set on the "Hills Hill"
ist session, quite a few there. mostly haries but a few orienteers. Scotia leading the way. Just did 8x1min with jog back down. Felt ok, not too bad after weights in the morning which was pleasing. i think I can combine these ok. Ended up leading the session and it went ok which was grand.

Running warm up/down 30:00 [1]
shoes: Puma Trailfox

Mixture of warming up and down and collecting in controls from succesful beginners event. New shoes felt ok which was nice.

Wednesday Sep 19, 2007 #

runners circuits 45:00 [2]
shoes: Brooks adrenaline

First runners circuits of the year so mostly very easy. But painful supermans to end and some olymic moves.

C • Ow! 1

Running tempo 16:54 [4] 5.0 km (3:23 / km)
shoes: Brooks Adrenilne nightlife

Haries handicap route starting from Haggis knowe after circuits. Had Clarky for company which was good. Just took it fairly steady but legs felt ok which was nice. Took the hill steady but sarted pulling away from Clarky a bit so slowed a little to let him catch up. Strode out more along the road past the top loch and pulled away from Clarky by about 30s by the end. Nice run

Running warm up/down 16:00 [1]
shoes: Brooks Adrenilne nightlife

Tuesday Sep 18, 2007 #

Running intervals 10:00 [4] 2.4 km (4:10 / km)
shoes: Brooks Adrenilne nightlife

so it begins. First interval session of the year. Joint with the haries, lots of people to run withwhich is niice. Still found myself between two groups! Was good though. Just 3x800 (actually bout 750 or something) with 90s rest so easy for the first one. Were still a fast pace though.
Times:
2.10
2.13
2.14

Legs very tight from weights and not feeling fast but didn't expect to.

Running warm up/down 20:00 [1]
shoes: Brooks Adrenilne nightlife

Monday Sep 17, 2007 #

Free Weights 1:00:00 [4]
shoes: Brooks adrenaline

Free weights session. Scotia came along too.

Single leg squat - 40kg - 3x10
SLDL - 55kg - 3x10
l&r DB shoulder press - 15kg - 3x10 (tough)
db row - 22.5kg - 3x10
russian twists - 7.5kg - 3x8
bird dogs
side planks - 35s - 3x2

core/balance gym work warm up/down 20:00 [1]
shoes: Brooks adrenaline

Running tempo 10:00 [3]
shoes: Brooks Adrenilne nightlife

Ten minutes tempo stretch out in inch park.

Running warm up/down 10:00 [1]
shoes: Brooks Adrenilne nightlife

« Earlier | Later »