Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tullster

In the 7 days ending Sep 30, 2007:

activity	#	time	miles	km	+m
Running	4	2:23:30	9.32	15.0
Orienteering	3	2:04:03	8.26	13.3	525	26 /	36c	72%
Free Weights	2	1:45:00
runners circuits	1	1:00:00
core/balance gym work	1	10:00
Total	7	7:22:33	17.58	28.3	525	26 /	36c	72%

2:00

0:00

» now

Sunday Sep 30, 2007 #

Orienteering race 1:14:35 [5] **** 10.1 km (7:23 / km) +385m 6:12 / km
spiked:20/25c shoes: Walsh pb trainer

SOL at Dumyat. Felt ok. Ran quite hard. Really stupid mistake at no. 5. big overshoot. All the warning signs of a mistkae were there, so was pissed off about that. Lost about 3min there. Few other small mistakes. Both feet got blistered which was a bit shit and will have to be prevented for the OMM.

Running warm up/down 30:00 [1]
shoes: Walsh pb trainer

Saturday Sep 29, 2007 #

Orienteering race 19:28 [5] **** 3.2 km (6:05 / km) +140m 4:59 / km
spiked:6/11c shoes: Walsh pb trainer

11 person relay at Kinnoul Hill. 1st leg tartan. Started quite hard. on my own at number one and for the rest. Was quite hilly so tough that way. O was scrappy, but map out of date which made it hard. Pleased with the run overall. Got a five minute lead and we won by 27. First trophy, get in!

Running warm up/down 10:00 [1]
shoes: Walsh pb trainer

Friday Sep 28, 2007 #

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

Free weights at the CSE. 7.45 in the morning. Felt ok.
Single leg squat - 3x10 - 40kg
SLDL - 3x10 - 60kg (need to get some ties, grip was at max)
DB push press - 3x10 - 15kg (tough)
DB row - 3x10 - 22.5kg
russian twists - 3x8- 8kg
side planks - 3x40s

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Brooks Adrenilne nightlife

Steady run around the meadows and blackford with CK, Clarky and Bilson.

Thursday Sep 27, 2007 #

Orienteering intervals 30:00 [3] ***
shoes: Olway Tigers

Orienteering intervals on Blackford hill. Ran four loops. Felt really slow to be honest and was mincing about a fair bit. Was good to be out though. Tried to take a straight route up some crags. Mistake! Almost died, so thought I should turn back. Running with olways, insoles and ankle brace hurt my foot. Think this combination will not be used again.

Wednesday Sep 26, 2007 #

runners circuits 1:00:00 [3]
shoes: Brooks adrenaline

Tuesday Sep 25, 2007 #

Running intervals 13:30 [4] 3.0 km (4:30 / km)
shoes: Brooks Adrenilne nightlife

Intervals with the Haries. 3x1km with 90s rest. Felt tried all day, but better once I'd ran. Legs tight. Slightly shorter loop as used to go along the pavement but now the path. Path is better though.
Times:
3.01
3.09
3.07

Running warm up/down 30:00 [1]

Monday Sep 24, 2007 #

Free Weights 45:00 [4]
shoes: Brooks adrenaline

Free weights session early on Monday morning. Feeling knackered.
Hang jump shrug - 3x10 - 55kg
squat - 3x10 - 70kg
oh split bb push press - 3x6 - 35kg
bent over row - 3x10 - 45kg

Just finished there because Steve reckoned I had done enough volume. Moving onto less volume now which is nice.

core/balance gym work warm up/down 10:00 [1]

« Earlier | Later »