Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
Running	14	9:45:27	60.42	(9:41)	97.23	(6:01)	692
Drills	7	2:13:58	4.06		6.54
Orienteering	3	1:04:54	7.08	(9:10)	11.4	(5:42)	40	69c
Core/ Strength	1	1:00:00
Stretching/Rolling/Yoga	1	10:00
Total	16	14:14:19	71.56		115.17		732	69c

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Friday Mar 30, 2012 #

6 PM

Running 53:23 [3] 9.64 km (5:32 / km) +231m 4:57 / km
shoes: Saucony Progrid Omni 8 (2)

friday run

Monday Mar 26, 2012 #

12 PM

Running warm up/down 15:00 [2] 0.8 km (18:45 / km)

Warm up before varsity athletics.

Drills warm up/down 10:00 [1]

Running race 4:15 [5] 1.5 km (2:50 / km)

Varsity Athletics, 1500m quite happy with the time as just off my PB, and think i could have gone a bit faster even after the weekend. Managed to win the race though.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

Warm down after the race

2 PM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)

Warm up before the 800m

Drills warm up/down 10:00 [2]

Running race 2:04 [5] 0.8 km (2:35 / km)

Athletics Varsity; 800m decided to run it when I was feeling good after the 15 but regretted it after the race. again happy with the time considering the weekend and having already raced.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

Running race 25 [5] 0.2 km (2:05 / km)

Got put in a relay team to make up numbers.

Sunday Mar 25, 2012 #

Event: British Middle Distance Championships

12 PM

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Supra

Jog to the start, with warm up map.

Orienteering race 36:22 [5] *** 6.5 km (5:36 / km)
27c shoes: Supra

British Middle champs. Made a large mistake at number 3 which was annoying and then another at 4.

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Supra

Jog with all the guys to warm down.

Course 1 - Splits

Saturday Mar 24, 2012 #

Event: British Sprint Championships

10 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Jog to start for the Qualifiers.

Drills warm up/down 5:00 [1] 0.5 km (10:00 / km)

Orienteering race 15:04 [5] *** 2.6 km (5:48 / km) +20m 5:35 / km
20c

Qualifiers for British Sprints. Running quite well for the first section and only one large mistake on the whole course but it put me out of the A final.

Running warm up/down 17:00 [2] 1.5 km (11:20 / km)

Jog to start to pick up jacket.

4 PM

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)

Jog to start.

Orienteering race 13:28 [5] *** 2.3 km (5:51 / km) +20m 5:37 / km
22c

B final of British sprints. Not to bad a few dodgy route choices though.

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Warm down with Peter around the campus and back to the car.

Quali - Course H1C - Splits

Final - Course FB1 - Splits

Tuesday Mar 20, 2012 #

6 PM

Running warm up/down 10:27 [2] 2.64 km (3:57 / km)
ahr:159 max:185 shoes: Supra

Drills warm up/down 7:50 [3] 0.8 km (9:47 / km)
ahr:139 max:161 shoes: Supra

Running intervals 30:17 [4] 6.24 km (4:51 / km)
ahr:169 max:195 shoes: Supra

ShUOC intervals.
4x 200m jog back recovery
3x 800m 2mins recovery
2x 400m jog back recovery

Running warm up/down 15:27 [2] 2.47 km (6:15 / km)
ahr:158 max:169 shoes: Saucony Progrid Omni 8 (2)

Monday Mar 19, 2012 #

6 PM

Running 5:16 [3] 1.5 km (3:31 / km)
shoes: Saucony Progrid Omni 8 (2)

Drills 45:19 [3] 2.0 km (22:40 / km)
shoes: Saucony Progrid Omni 8 (2)

Running 10:13 [3] 1.5 km (6:49 / km)
shoes: Saucony Progrid Omni 8 (2)

Friday Mar 16, 2012 #

Running 29:03 [3] 5.15 km (5:38 / km)
ahr:150 max:169 shoes: Saucony Progrid Omni 8 (2)

Wednesday Mar 14, 2012 #

5 PM

Running 49:02 [3] 9.1 km (5:23 / km)
ahr:144 max:162 shoes: Saucony Progrid Omni 8 (2)

Wednesday Mar 7, 2012 #

Note

No training today as was in uni from 9am until 2am today.

Tuesday Mar 6, 2012 #

6 PM

Running 11:07 [3] 2.44 km (4:33 / km)
ahr:143 max:155 shoes: Saucony Progrid Omni 8 (2)

Jog down to the park for intervals.

Drills warm up/down 7:35 [1] 0.8 km (9:29 / km)
ahr:129 max:148 shoes: Supra

Drills at the end of warm up.

Running intervals 46:48 [4] 10.74 km (4:21 / km)
ahr:160 max:183 shoes: Supra

ShUOC Intervals

4x 1km with 2min jog recovery
6x 200m jog back recovery
2mile progression run

pretty brutal session.

Running warm up/down 15:00 [2] 2.51 km (5:59 / km)
ahr:140 max:160 shoes: Saucony Progrid Omni 8 (2)

Run back home

Monday Mar 5, 2012 #

6 PM

Running warm up/down 22:09 [3] 4.58 km (4:50 / km)
ahr:143 max:165 shoes: Saucony Progrid Omni 8 (2)

Run with John Tom and Ralph before drills

Drills 48:14 [2] 2.44 km (19:46 / km)
ahr:125 max:164 shoes: Saucony Progrid Omni 8 (2)

Monday Drills

Running warm up/down 10:07 [2] 1.56 km (6:29 / km) +71m 5:17 / km
ahr:144 max:158

Sunday Mar 4, 2012 #

1 PM

Running warm up/down 23:10 [2] 4.0 km (5:48 / km)
ahr:145 max:192 shoes: Walsh Black

Jog in to rivelin for hills. Took a little while to decided where to do them. Ended up on the footpath up to stannington.

Running hills 23:53 [5] 4.28 km (5:35 / km) +283m 4:12 / km
ahr:168 max:188 shoes: Walsh Black

HIlls with Ralph and Bommy T. Running up to footpath to stannington. Legs felt better than I thought they would. Managed 8 reps with jog down recovery. Times were about 1:20 ish but dropped off to 1:30 by the end.

Running warm up/down 22:03 [2] 3.39 km (6:30 / km) +107m 5:37 / km
ahr:154 max:170 shoes: Walsh Black

Jog back up hill to home.

Saturday Mar 3, 2012 #

Stretching/Rolling/Yoga 10:00 [1]

10 AM

Core/ Strength 1:00:00 [2]

Stole Sophie's gay best friend and went to the gym. ESPS session then a bit of core.

C • You're a bender! 1

Friday Mar 2, 2012 #

Running 54:18 [3] 9.69 km (5:36 / km)
ahr:145 max:183 shoes: Saucony Progrid Omni 8 (2)

Friday run.

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