Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tullster

In the 7 days ending Jan 18, 2009:

activity	#	time	miles		km		+m
Running	4	2:35:00	9.32		15.0		400
Orienteering	2	2:17:59	11.62	(11:53)	18.7	(7:23)
core/balance gym work	3	1:27:00	3.11		5.0
runners circuits	1	1:00:00
swimming	1	40:00
Total	7	7:59:59	24.05		38.7		400

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Sunday Jan 18, 2009 #

Running 50:00 [3] 8.0 km (6:15 / km) +400m 5:00 / km
shoes: olways

Run from the hostel in Ballater up through thte forest, onto the ridge and back down it. was sorting stuff out with hostel woman so got left behind. nailed it to catch up, saw them in the distance and eventually got near the group who were trotting along quite fast. last long climb was a tough pace and i felt knackered and not too strong. then heaeded down the ridge where the young boys kept the pace pretty high. i don't enjoy downhills as much as i used to.

Orienteering 33:59 [3] 5.1 km (6:40 / km)
shoes: olways

MAROC event at Inchmarnoch. crackin wee area. cocked up no.1 map was weird around there! but should have dealt with it a bit better. went ok for the next 5 but was feeling quite tired. then cocked up no.7 and doug passed me. i wasn't on the pace. made it to the end orienteering ok. tired

Running warm up/down 20:00 [1]

Saturday Jan 17, 2009 #

Orienteering 17:00 [2] 2.4 km (7:05 / km)
shoes: olways

Line course at Sluie. Good way to start the day

Orienteering 50:00 [3] 7.0 km (7:09 / km)
shoes: olways

Control picking type course at sluie with bits of line from time to time. Crackin bit of forest on a nice day. really enjoyed it. focussing on looking up and planning ahead. for the most it went really well. didn't feel to sharp physically. probably a combination of the terrain, some triedness and not being fit enough! got passed by scotia but passed him again when he went wayward on the line. then he shot away up a hill. I decided (haha) not to follow. good session

Orienteering 37:00 [3] 4.2 km (8:49 / km)
shoes: olways

tough contour only course on Dess. Didn't run so well:( several mistakes at the beginning, even though I felt ok tiredness wise. did a bit better in the second half. pretty tired by the end. lovely big climb near the end. could imagine jon chuckling to himself!

Running warm up/down 20:00 [1]
shoes: olways

Friday Jan 16, 2009 #

core/balance gym work 50:00 [2]
shoes: Brooks adrenaline

went to the gym after exam. did a variety of stuff. feeling quite sore and stiff. did some overhead squats

swimming 40:00 [2]

oh yeah. swimming. legs a bit sore and tight so thought a swim migth be sensible. arms were sore! feel better for it.

Thursday Jan 15, 2009 #

Running tempo 30:00 [4] 7.0 km (4:17 / km)
ahr:167 max:176 shoes: Brooks trance 7

15x90/30 in Inch park. Good session, really worked hard. Felt pretty good.

Running warm up/down 15:00 [1]
shoes: Brooks trance 7

Wednesday Jan 14, 2009 #

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

good turnout today. quite an easy session though.

Tuesday Jan 13, 2009 #

core/balance gym work 22:00 [3] 5.0 km (4:24 / km)
max:180 shoes: Brooks trance 7

EUOC/EUHH intervals. Most were doing 400s but did 5x1km with ck, gillespie, benny cole and spongey.
knew this wasn't going to be easy and it wasn't. took the cycle path each time to take a slight shortcut and stay in touch better. gillespie bailed after 2 and coombsy after 2 1/2.
we ground the rest out. ben going well.
rests roughly 90s.
times:
3.10
3.11
3.10
3.11
3.12

Running warm up/down 20:00 [1]
shoes: Brooks trance 7

Monday Jan 12, 2009 #

core/balance gym work 15:00 [1]

quite tried so had an easy day. meant to go for a run or swim but other stuff got in the way and I wasn't being very productive. got a bit annoyed and couldn't really be arsed to do any core stuff but did a little.

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