Training Archive: churchillIn the 7 days ending 2008-06-21:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Jun 21 | ||
| orienteering race (Dids cty cup - prologue) 3:16 [4] | |
| Sprint training plnned by Dids on Pavelund, the area next to JWOC sprint. ran a really short prologue to sort out start order.
I won by two seconds from rhodri and 5 from dave. | ||
| orienteering race (Dids city cup - final) 21:05 [4] | |
| ran really poorly, made a big mstake at the 3rd control in a bit of forest, lost almost mins i reckon. after that really messy but flt quite good.
Rhodri took the tital with Dave 25s down and hector abit further back. | ||
| C • Good practice 6 | ||
Friday Jun 20 | ||
| Note | |
| (rest day) | ||
| well earned rest day.
going to see how little i can move in 24 hrs i think. | ||
| C • Sloth! 3 | ||
Thursday Jun 19 | ||
| Gym 1:10:00 [2] | |
| went up to the gym at Skatas with Dave.
Did some strength work then some easy core exercises then loads of stretching. suana, cold shower and rego afterwards.perfect recovery? i think so. | ||
| orienteering 35:00 [4] | |
| GMOK training on Rannebergen
course was a series of long legs with two short controls after, so me and hector ran it as first leg relay practice. first loop, hector got a couple of seconds gap on me and i tried to take a different route on the last short control but he still beat me in by about 3secs.Dave was 1min back on us. Next loop we took different routes on the long leg, i got ahead slightly but made a parallel error and he got me by 30s. Last loop running hard with Andreas, him and hector stayed higher on the slope while i dropped and then climbed,which had a better approach to the control. Proved to be abit better as hector lost a couple of minutes on it. pishing it down. | ||
| Running warm up/down 12:00 [1] | |
| warm down afterwards | ||
Wednesday Jun 18 | ||
| orienteering 57:40 [4] | |
| ahr:160 max:178 | ||
| Ran the Swedish Junior Long test.
Went at a good pace, and felt really good all the way round. Stopped at number 17 as i didn't want to do more than 60mins. messed up number 1, the map was pretty shit there, and was really scrappy in the butterfly loop which was made worse without kites since a couple of the controls were pretty vague. Found 17 fine, think John needs to have a trip back there, map was fine mate i didn't lose any time. | ||
| C • whatever DougDoug 6 | ||
| Running warm up/down 19:00 [1] | |
| Jog back to the finish after stopping at 17. | ||
Tuesday Jun 17 | ||
| Running (Easy) 35:00 [1] | |
| (rest day) | ||
| Jog out to a lake on Getryggen with Hector and Rachel, and me and hector went for a swim.
Went round to Dids' to watch the game, have a beer and chat about orienteering. good rest day | ||
Monday Jun 16 | ||
| orienteering 1:30:00 [3] | |
| ahr:134 max:182 | ||
| Trains on Delsjoomradet, in some technical terrain around the golf course, with Rhodri and Dave.
short loops of 3-4controls chasing 1min. orienteered pretty well apart from a couple of loops where my technique got abit shit and i wasn't slowing down enough into the control circle and having a good AP. Pishing it down. roughly 50% orienteering 50% recovery. | ||
| C • France V Italy 11 | ||
| orienteering 32:00 [4] | |
| ahr:150 max:192 | ||
| afternoon session with hector.
5 really short loops in some nice technical terrain. lost a bit of time due to hesitation and 2 ~30sec mistakes. loop times: 3.31, 3.06, 3.48, 3.32, 2.44 | ||
Sunday Jun 15 | ||
| Gym warm up/down 34:00 [2] | |
| warm up spin on bike and olympic moves
stretching after | ||
| Gym 1:30:00 [3] | |
| went into the gym at Skatas with hector,rhodri,racehl and julia.
was abit expensive to get in so we made the most of it and dis a pretty long session. started of doing some strenght work, single leg squats,push press,squats,bent over rows etc. then did some core work after with rhodri, by the end i was knackered. hit the suana with hector afterwards. gym was definetly not up to CSE standard but better than on the playing field with a log again. | ||
| C • Logs 7 | ||
| Running (easy) 20:00 [1] | |
| Easy pre dinner jog to work up an appetite and loosen the legs off. | ||