Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jet

In the 30 days ending Sep 30, 2010:

activity	#	time	miles		km		+m
Running	13	10:58:16	48.16		77.5		220
Cycling	3	3:05:00	23.61		38.0
s+c	1	1:00:00
Circuits	1	45:00
football	1	40:00
Stretching	1	30:00
Orienteering	1	22:00	2.17	(10:07)	3.5	(6:17)
Total	15	17:20:16	73.94		119.0		220
[1-5]	15	16:50:16

2:40

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» now

Thursday Sep 30, 2010 #

Running 40:00 [3] 5.2 km (7:42 / km)

running to kb and back

Orienteering 22:00 [3] 3.5 km (6:17 / km)

kb course by jjjl, said 2.6km on map but not really sure of distance.

not very intense just gettin back into things.
4*8 back squat 35kg
4*5 weighted push ups 5kg
4*8 pull press things?
dead bugs with balls

can't rememebr which is really bad, will be fine when i get programme sorted

Note

feeling my throat sore for the past 2 days so just strenght 2day. so tooth infected again, really neded to sort it out and only real time was this aft so another reason no run :(

Tuesday Sep 28, 2010 #

Running intervals 30:00 [4] 7.5 km (4:00 / km)
ahr:174 max:176

same as last week
2*2.2km - 9.45 - 10.12
3*1km - 4.36 - 4.40 - 4.40

nice steady pace

Running warm up/down 20:00 [2]

Monday Sep 27, 2010 #

Circuits 45:00 [2]

Sunday Sep 26, 2010 #

Running race 1:10:56 [5] 8.8 km (8:04 / km)

jec long, tentsmuir

pretty clean, happy with technique, good base to start winter training on. just know i need the speed and to keep up the navigation :)

Running warm up/down 20:00 [2]

Saturday Sep 25, 2010 #

Running race 34:00 [5] 3.9 km (8:43 / km) +220m 6:48 / km

Jec relay -- Julia, me , Alice

good clean run again, felt i was running strongly but not particularly fast
again. followed my plan and stuck to my own race, went well not distracted at all.

Running warm up/down 25:00 [2]

was feeling very cold so lots of warm up and warm down after

Stretching 30:00 [0]

really tight legs so did a stretching session with elle and the girls + peter b. felt slightly better after

Friday Sep 24, 2010 #

Running race 15:00 [5] 2.2 km (6:49 / km)

Jec sprint, st andrews

well all i can say is i need to improve on my speed. technically it was fine, lost maybe 10-15 sec on slight hesitations but reading the map fine and good route choice. so yeh bring on the training.

Running warm up/down 25:00 [2]

Running 25:00 [2]

just a jog in the morning to loosen the legs then some stretching with elle