Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Culbin

In the 7 days ending Mar 14, 2009:

activity	#	time	miles		km		+m
Cycle to work & back	2	2:24:00	24.0	(6:00)	38.62	(3:44)	200
Orienteering	1	1:11:32	6.09	(11:45)	9.8	(7:18)	230
X Country	2	1:02:30	6.34	(9:52)	10.2	(6:08)	65
Circuit training	1	50:00
Road run	1	43:33	5.1	(8:33)	8.2	(5:19)	60
stretches	1	10:00
Total	7	6:21:35	41.52		66.82		555

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Saturday Mar 14, 2009 #

X Country 38:05 [4] 6.5 km (5:52 / km) +25m 5:45 / km
ahr:153 max:195 shoes: V-J Falcon

Nice day for a run apart from being very windy! Half way around sprinted up hill twice!!

Friday Mar 13, 2009 #

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

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

stretches 10:00 [1]

Warm down

Wednesday Mar 11, 2009 #

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

Tuesday Mar 10, 2009 #

Road run 30:07 [3] 5.4 km (5:35 / km) +45m 5:21 / km
shoes: Asics

Warm up with C 11.49 160/141
rest before run 1.30 140/123
rest after run 2.30 171/134
Warm down without C! 18.18 159/143

Road run 13:26 [5] 2.8 km (4:48 / km) +15m 4:40 / km
ahr:165 max:177 shoes: Asics

Pushed hard as C was starting 1.30 behind me and I wanted to get to the Trent building before he caught me. 10m from the building C passed me but I upped the pace and passed him before we left the building.....

....but that extra spurt, up hill, killed me and he just pulled away on the down hill. Only 1 second behind my best time! Maybe if I had kept a steady pace I would have beaten it!

Monday Mar 9, 2009 #

X Country 24:25 [4] 3.7 km (6:36 / km) +40m 6:16 / km
shoes: V-J Falcon

Warm up 9.45 150/137

4 x 130m uphill (10m climb!) followed by jog back down

1st rep 35 secs 161/142
jog down 1.15 162/142
2nd rep 34 secs 166/153
jog down 1.15 168/156
3rd rep 36 secs 166/150
jog down 1.15 167/152
4th rep 35 secs 162/146

Warm down 9.15 164/145

Sunday Mar 8, 2009 #

Orienteering race 56:32 [5] 8.1 km (6:59 / km) +205m 6:12 / km
ahr:159 max:170 shoes: Jalas

Fantastic little area and very runnable beech wood. Caught by S at 5 and C at the road crossing soon after. Kept up with C until just before 6! Found it tough towards the end as it was a tough course yesterday.

http://3.bp.blogspot.com/_pSlrDkrBNXI/SbPV7k7nMeI/...

http://3.bp.blogspot.com/_pSlrDkrBNXI/SbPX6MsxX_I/...

Orienteering 15:00 [2] 1.7 km (8:49 / km) +25m 8:13 / km
shoes: Jalas

warm up 148/130
warm down 166/124

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