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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Marsela

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Running11 6:48:05 13.1 21.08
  Weights7 3:25:00
  Stretching9 3:20:00
  Turbo3 3:10:00
  Road Bike4 1:20:00
  Orienteering1 1:06:47 4.35(15:21) 7.0(9:32) 260
  Total17 19:09:52 17.45 28.08 260

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Saturday Nov 29, 2008 #

Stretching warm up/down 1:00:00 [3]

Keeping to my plan plenty stretching and core stuff.

Wednesday Nov 26, 2008 #

Running 34:55 [3]

Easy run with Ken who is recovering from a slipped disc. My calf was still tight so happy to trot along. Am going to rest it till next Monday and see if that helps.

Monday Nov 24, 2008 #

Running 33:39 [3]

Easy four without Mairi cold, dark, wet and miserable. By the end though felt much better.

Road Bike 30:00 [3]

Weights 30:00 [3]

weights circuit with added squats and lunges, weights steadily increasing.Core stuff too.

Sunday Nov 23, 2008 #

Note
(rest day)

INVOC event at Carse Wood. Really cold, snowy sleety day.Helping on the computer for the first couple of hours. By the end had a nasty headache probably due to the stress induced by the organisation (lack of ) on show. Could write a book, suffice to say, more than one control not out in the woods!! we decided to go home, me to sit in front of the fire with a coffee and paracetemol and Allan a spin on his mountain bike.

Saturday Nov 22, 2008 #

Running warm up/down 30:00 [2]

Warm up to hills and then an easy run back throught the woods, plenty snow

Running hills 20:00 [3]

7 x 70secs hills, concentrating on form rather than speed, a bit too cold and snowy to ran fast. Felt my calf tighten on the last one, was hoping to do 10. Not bad for my first interval session in ages.

Stretching warm up/down 30:00 [2]

Thursday Nov 20, 2008 #

Turbo tempo 1:10:00 [4]

Weights 25:00 [3]

Stretching warm up/down 10:00 [3]

Wednesday Nov 19, 2008 #

Note
(rest day)

Had hoped to be running at Invergordon. Parents' night instead. He's not as bad as we thought; just a bit lazy and talks too much! Must be making up for the rest of the family.

Tuesday Nov 18, 2008 #

Note
(rest day)

Monday Nov 17, 2008 #

Running 36:43 [3] 4.0 mi (9:11 / mi)

Easy run with Mairi, her fastest time yet

Road Bike warm up/down 20:00 [2]

Weights 30:00 [3]

Stretching warm up/down 10:00 [3]

Core and stuff

Sunday Nov 16, 2008 #

Orienteering race 1:06:47 [3] 7.0 km (9:32 / km) +260m 8:03 / km

Great to be back orienteering and able to see properly. Great course on a newly mapped area in Forres. A good mix of wood and street O with route choice all the way.

Saturday Nov 15, 2008 #

Running 26:37 [3]

Stretching warm up/down 30:00 [3]

Thursday Nov 13, 2008 #

Turbo tempo 1:00:00 [4]

Weights 30:00 [3]

Wednesday Nov 12, 2008 #

Running tempo 38:00 [3] 5.1 mi (7:27 / mi)

Invergordon run with Steve. Fairly steady but faster than if I'd run myself. Hamstring held up hurrah!

Monday Nov 10, 2008 #

Running 34:29 [3]

Easy run without Mairi tonight but with new torch so no running off the path tonight.

Road Bike warm up/down 15:00 [2]

Weights 30:00 [3]

Stretching warm up/down 15:00 [2]

Saturday Nov 8, 2008 #

Running 43:48 [3]

Very easy water station run. First run with uphill and downhill since tweaking hamstring. I was v careful coming down but felt quite strong going up. Really had to reign myself in. I am determined to have another easy running week before starting to build things up again.

Friday Nov 7, 2008 #

Stretching 15:00 [3]

Thursday Nov 6, 2008 #

Turbo tempo 1:00:00 [4]

Weights 30:00 [3]

Wednesday Nov 5, 2008 #

Running 45:57 [3]

Nice easy run after work in the dark, must get some new batteries for the head torch. Hamstring fine so quite pleased.

Monday Nov 3, 2008 #

Running 37:57 [3] 4.0 mi (9:29 / mi)

Easy run with Mairi. Headtorches and a lovely evening.

Weights 30:00 [3]

Weights session with Andrew advising on technique and laughing at how weak I am.
C • Ha Ha! 2

Stretching warm up/down 15:00 [3]

Stretching and core

Road Bike warm up/down 15:00 [2]

Sunday Nov 2, 2008 #

Running 26:00 [3]

Easy run to see what hamstring felt like. No pain but was v careful going down hill. A beautiful day here in Ross-shire. Will try not to over do the running this week.

Stretching 15:00 [3]

Some stretching and core

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