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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Jan 19:

activity # timemileskm+m
  Circuits3 2:25:59 1.86 3.0 11
  Orienteering2 2:01:44 13.01(9:21) 20.94(5:49) 50726c
  Cycling2 47:59 5.24 8.44
  Running Road1 28:48 3.78(7:37) 6.09(4:44) 80
  Running on Paths1 14:27 1.09(13:13) 1.76(8:13) 48
  Core/ Strength1 10:30
  Total8 6:09:27 25.0 40.23 64526c

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Sunday Jan 19 #

11 AM

Running on Paths warm up/down 7:58 [1] 1.13 km (7:02 / km) +42m 5:56 / km
shoes: Supra (2)

Some jogging around to warm up before the race.

Orienteering race 1:08:43 [4] 10.94 km (6:17 / km) +486m 5:09 / km
shoes: Supra (2)

Interservices Orienteering championships. Down in the Forest of Dean, the course was quite straight forward, with quite a lot of path running, then going into some more complex areas. I am not sure how but won the military event, still not too close to the actual winner though.

Running on Paths warm up/down 6:29 [1] 0.63 km (10:21 / km) +7m 9:51 / km
shoes: Supra (2)

Very slow warm down as one of my achilles was quite sore at the end of the course.

Friday Jan 17 #

8 AM

Circuits 48:40 [3] 3.0 km (16:13 / km)
shoes: Inov8 Roadclaw

CO's PT. Two circuits, one in a team aiming to get through a lot of reps on different activities as quickly as possible, then a AMRAP on the beaver fit.
7 Burpees, 7 pull-ups, 7 toes to bar, 7 hanging knee raises and 7 lunges, followed by a loop.

Wednesday Jan 15 #

11 AM

Orienteering 53:01 [3] 10.0 km (5:18 / km) +21m 5:15 / km
26c shoes: Inov8 X Talon - Green

Mil League North. An area in York, so mostly Urban. Some small detailed areas. Not a bad course, apart from the out and back across a field to the penultimate control.
6 PM

Core/ Strength 10:30 [1]

Some core in the evening.

Cycling 30:00 [1]
shoes: Inov8 Roadclaw

Easy spin to try and loosen my legs, still sore from doing so many lunges earlier in the week.

Tuesday Jan 14 #

3 PM

Circuits 58:26 [4]
shoes: Inov8 Roadclaw

Hard session for Sqn PT.
Working in teams of three, working down a list of ten exercises. Doing all the previous exercises as get to a new one.

HR press-ups, leg raises, back lunges, half sits, diamond press-ups, box jumps, pike press-ups, star crunches, glute bridges, burpees.

Monday Jan 13 #

7 AM

Running Road 28:48 [2] 6.09 km (4:44 / km) +80m 4:26 / km
shoes: Inov8 Roadclaw

Pre-breakfast run around Catterick, legs felt pretty good.
10 AM

Circuits 38:53 [4] +11m
shoes: Inov8 Roadclaw

Sqn PT. A short hard circuit with some random activities, all of which involved one person in the team keeping a med ball above their head. There were a lot of lunges involved.

Finished with a couple of best effort intervals around the hangers.
7 PM

Cycling 17:59 [1] 8.44 km (2:08 / km)
shoes: Inov8 Roadclaw

A easy cycle to try and ease off my legs after doing a lot of lunges earlier.

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