Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Culbin

In the 7 days ending Jan 24, 2009:

activity	#	time	miles		km		+m
Orienteering	2	2:03:42	9.2	(13:27)	14.8	(8:21)	60
Pilates	4	1:40:00
Road run	2	1:35:45	10.19	(9:24)	16.4	(5:50)	130
Cycle to work & back	1	1:12:00	12.0	(6:00)	19.31	(3:44)	100
Circuit training	1	44:00
Cycle	1	40:00	7.0	(5:43)	11.27	(3:33)	30
stretches	1	10:00
Total	7	8:05:27	38.39		61.78		320

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Saturday Jan 24, 2009 #

Event: EUOC Burns Weekend

Orienteering race 1:00:05 [5] 6.3 km (9:32 / km)
ahr:165 max:176 shoes: Kalenji

Edinburgh city race 6.3km 140m Excellent course. I switched off running to 3 and overshot also small miss at 6 and went the wrong side of building going to 26 and had to turn back. C caught me at 10 but I was in front of him at 21 so not sure what he did! S caught me at 28 followed by HB but I didn't have anything left by then to chase them.

Total distance run 9.5km

http://4.bp.blogspot.com/_pSlrDkrBNXI/SXzEXyAqgSI/...

http://1.bp.blogspot.com/_pSlrDkrBNXI/SXzF6MLCoDI/...

Friday Jan 23, 2009 #

Cycle 40:00 [3] 7.0 mi (5:43 / mi) +30m 5:38 / mi

Thursday Jan 22, 2009 #

Circuit training 44:00 [5]
shoes: Kalenji

45 seconds x 13 circuits x 3, 3 minute rest between each circuit. Each circuit consists of Dips, Step ups, Back extension, Skipping, Side plank, Sit ups, Fast foot ladder, Plank, 4 x weights and step over. After each exercise jog around the hall to the next station!

5 mins warm up

1st circuit 13 mins
2nd circuit 13 mins
3rd circuit 13 mins

stretches 10:00 [1]
shoes: Kalenji

10 mins stretching after circuits

Pilates 30:00 [1]

Pilates & yoga session.

Wednesday Jan 21, 2009 #

Cycle to work & back 1:12:00 [3] 12.0 mi (6:00 / mi) +100m 5:51 / mi

Pilates 30:00 [2]

Pilates & yoga session.

Tuesday Jan 20, 2009 #

Road run 1:06:19 [3] 11.4 km (5:49 / km) +90m 5:36 / km
ahr:145 max:165 shoes: Asics

Warm up / down 2.4 km 13.44

3 x 3Km reps

1st 17.22 158/148
2nd 17.23 145/145
3rd 17.50 165/152

Pilates 20:00 [2]

oooooohhh it hurts even more tonight. I started with the corpse, fell asleep, woke up 20 minutes later and started my session. That women in the book must be double jointed!! One exercise said stand against the wall with your arms also against the wall at 90 degrees. I couldn't even get my arms against the wall with my back against it. Teacher says I must try harder, it's alright for her sitting there laughing at my painful, stiff legs!

Monday Jan 19, 2009 #

Road run 29:26 [3] 5.0 km (5:53 / km) +40m 5:40 / km
ahr:147 max:165 shoes: Asics

Gentle jog with S but my legs felt heavy and tired.

Pilates 20:00 [2]

oooooohhh it hurts, how do they bend like that? I did ok at the corpse!! but struggled on the rest. The crow is impossible!

C • Have you got yourself a new... 8

Sunday Jan 18, 2009 #

Orienteering race 1:03:37 [5] 8.5 km (7:29 / km) +60m 7:14 / km
shoes: Adidas Swoop2

Warwick University Cannon Park Millennium Wood

Very wet underfoot and muddy in places. It would have been quicker to run up the stream from 15 - 16 as the path was just one big, deep, muddy puddle. I did punch no 7 about 20m behind S, he led me into it, but my splits say I didn't. Don't you just love emit? Total distance run is 10.2km.

http://2.bp.blogspot.com/_pSlrDkrBNXI/SXOJ3kfaEyI/...

http://1.bp.blogspot.com/_pSlrDkrBNXI/SXOOef_KOiI/...

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