Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jet

In the 31 days ending Jan 31, 2011:

activity

time

miles

Running

18:46:53

82.77

133.2

Orienteering

9:53:01

42.13

(14:05)

67.8

(8:45)

s+c

8:20:00

walk

3:30:00

7.95

(26:24)

12.8

(16:24)

Cycling

40:00

6.84

(5:51)

11.0

(3:38)

gym

15:00

rowing

12:00

Total

41:36:54

139.68

224.8

3:30

0:00

» now

Monday Jan 31, 2011 #

Orienteering 44:00 [3] 4.0 km (11:00 / km)

morning middle.
1-7 were as could as has been, still not spiking, but using compass well so always within 20ish metres .
after 7 i have no idea where i went, all i know is i ended up on the path trying to find10 after i think finding an 8 and 9, and managing to make them fit, to be honest have no clue. so just went o finish back along path.
then went out and did the rest after and got them fine, really not sure, severe laps of concentrion or mental ability, not sure.

Orienteering 1:30:00 [3] 11.0 km (8:11 / km)

48/100 controls + ultra sprint.
contour only map took a while to get in to. just mentally so demanding, constantly planning all the time, no rest, brain was a bit frazzled. ultra sprint was just weird, could not make sense really at all, then just jogged back with the girls with some chat.

Sunday Jan 30, 2011 #

Orienteering 1:30:00 [3] 5.0 km (18:00 / km)

morning in the moutains, after we finally got there!
slow is the only word, flukes the first one which lulled me in to false sense of ease. it wasn't really, but did it all mostly with bex and kirstin just taking through everything. traiing wihtout controls, not even toilet roll out here is touhg and annoying at times but soo good.

Orienteering 1:20:00 [3] 10.0 km (8:00 / km)

after another eventful journey to Sax, what looked like a rubbish area turned out to be very very nice. did up to 28 then 42-end. think it helped that this morning was tough as this seemed easy. good visualization, compass and attackpoint. 2 mistakes due to poor ap.

Saturday Jan 29, 2011 #

Orienteering 9:05 [3] 1.3 km (6:59 / km)

Alicante!!
cutillas race.
pretty pleased for first session, scale def helped map reading

Orienteering 46:00 [3] 3.7 km (12:26 / km)

JWOC middle 2002,
learnt attackpoints are vital and they need to be goood.
still confused by contours, ended up relocating at 1, after that got much better but little or no flow. pretty uninspiring stuff but it will get better..

Orienteering 45:00 [3] 4.0 km (11:15 / km)

first night-o, trains
def not got to grips with the map enough yet for this, def there or there abouts but just messing around, being stupid
frst 1 was shocking getting better, last was acceptable, need to work on the night skills if ever they are needed.

Thursday Jan 27, 2011 #

Running 25:00 [3] 3.5 km (7:09 / km)

morning run in before su ball!!!!

Wednesday Jan 26, 2011 #

Running 1:30:00 [3]

running around in the pentland with bex and chloe

s+c 50:00 [2]

usuall wed session,
execpt sets of 5 instead of 8 so upping the weight.

Tuesday Jan 25, 2011 #

Running 28:00 [3] 3.7 km (7:34 / km)

morn run and drills

Running intervals 35:00 [4] 7.4 km (4:44 / km)

guess what we did this week..
2.2*2
1*3

60 secs rest
all of my watches have either stopped or are low on battery!!!

Monday Jan 24, 2011 #

Running 1:10:00 [3] 12.0 km (5:50 / km)

easy run with bex and rachael

s+c 1:00:00 [1]

change down to sets of 5 for first two

front squats
oh press

bb lunge
trx fly
db row

side planck

Sunday Jan 23, 2011 #

Orienteering 1:04:00 [3] 8.0 km (8:00 / km)

brown course on sosol, missed out on 3 and 4 cause generally not feelin it

Saturday Jan 22, 2011 #

Orienteering 1:04:56 [4] 11.0 km (5:54 / km)

EUOC big weekend, long,

Friday Jan 21, 2011 #

s+c 1:00:00 [2]

rowers in so no rowing

black warm up

3*8
dead lift 35kg
weighted press up me +10kg

oh squat 17.5kg
db row 8kg
db fly 6kg

SA pavlov press
keiser p/p
side plank pulse 30/30

stretch and roll

Running 30:00 [3]

Running hills 10:00 [4]

4* 60 secs
4* 30 secs

Thursday Jan 20, 2011 #

Running 35:00 [3] 5.0 km (7:00 / km)

round la meadows, with some strides too, frosty !!!

Wednesday Jan 19, 2011 #

s+c 50:00 [3]

back quats 45kg
box jumps second box with 3 on top

weighted push up me + 10kg
med ball puts 4kg

nordic hamstrings
sl drive

Running tempo 16:00 [4]

4*4 mins working up from 10.5 km/h to about 13.5 maybe

Tuesday Jan 18, 2011 #

Running 35:00 [3] 5.0 km (7:00 / km)

morning run, frosty

Running warm up/down 20:00 [2]

drills and stride

Running intervals 35:00 [4] 7.4 km (4:44 / km)

same old same old
2*2.2km - 9.21 -9.40
3*1km - 4.18 - 4.22 - 4.22
70secs rest

then 4 15sec sprints at the end

Monday Jan 17, 2011 #

s+c 1:00:00 [3]

sessions now on computer, Steve clearly rather excited about this.

3*8
front squat 25kg - arms still not right
bb lunge 20kg
db press 8kg
trx fly/row
v sits
side plank pulse 3*1mins

stretching and rolling

Cycling 40:00 [3] 11.0 km (3:38 / km)

spinning in the gym with heather

gym 15:00 [3]

cross trainer, really wasn't liking it, like running but really really slowely

Sunday Jan 16, 2011 #

Orienteering 1:00:00 [4] 9.8 km (6:07 / km)

Glasgow parks 3 races
felling it a bit from yesterday and late night before but kept going
19 mins
15 mins
29 mins

Running warm up/down 40:00 [2]

quite a bit throughout the day

Saturday Jan 15, 2011 #

Running 31:53 [5] 6.4 km (4:59 / km)

livingston xc, can't say i enjoyed it at the time but glad i did it!

Running warm up/down 25:00 [2]

warming up round the course, then warm down watching the boys race, got cold tho and had tho catch train!

Friday Jan 14, 2011 #

rowing 12:00 [3]

before s+c, 30/30 hard/easy,

s+c 1:00:00 [2]

short warm up,

all 3*8

bb deadlifts 40kg
bw+ press ups, me + 10kg
oh quats 15kg

db rows 8kg
db fly 6kg

keiser pp 3*8
pavov press 3*8
slide plank dips 3*(30/30)

rolling and stretching

Thursday Jan 13, 2011 #

Running 1:00:00 [3]

ran down to kb then drills and stuff.
meant to be doing toni's course but only had about 30 mins so cut it mega short and ran back for some food before meeting.

Wednesday Jan 12, 2011 #

Running 1:28:00 [3] 13.0 km (6:46 / km)

along the canal, through craiglockhart, then to blackford and home

Running 16:00 [4]

4 x 4mins treadmill, rfrom about 5.50m/km to 5

s+c 1:00:00 [3]

good session
bb quats 45kg
box jumps
bw+ push ups me +7.5kg
med ball puts
db step up 8kg
sl drives
pull ups
med ball slams

kiser?? pp
slide plank pulse
pavlov press

Tuesday Jan 11, 2011 #

Running 40:00 [3] 6.1 km (6:33 / km)

morning run!

Running warm up/down 20:00 [2]

warm up there, some drills with bex, could feel the porridge :(

Running 28:00 [4] 6.4 km (4:22 / km)

can't work the stupid suunto watch so have not a clue what lap times were, but slow i predict,

2 x 2.2 km
2x 1km

ate my food to late and paid the price, def not doing this again,

Monday Jan 10, 2011 #

s+c 1:10:00 [2]

Back into the routine!

3*8
back squat 40,40,45kg
bench press 20,20,23kg
lunge + press 15kg

broom handle v-sits
db row 8kg
slide plank pulse 30/30 secs

Running 56:00 [3] 9.5 km (5:54 / km)

nice run with Bex and Gitte along the canal, it wasn't icy so rather enjoyable! chat chat chat

Saturday Jan 8, 2011 #

Running 36:00 [3] 5.0 km (7:12 / km)

morning run, drills and strides

s+c 30:00 [1]

plank, side plank, squats session then some stretching

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