Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Mar 29, 2010:

activity

time

miles

Orienteering

2:48:38

9.26

(18:13)

14.9

(11:19)

530

Running

1:44:43

11.06

(9:28)

17.8

(5:53)

Strength and Conditioning

1:15:00

2.05

(36:35)

3.3

(22:44)

hockey

40:00

core

20:00

15:00

Total

7:03:21

22.37

36.0

530

1:41

0:00

» now

Monday Mar 29, 2010 #

core 20:00 [1]
(rest day)

Usual session x2. Feeling tired but that was expected.

Sunday Mar 28, 2010 #

Event: FVO Regional Event, World Ranking Event & Scottish O League 1

Orienteering 25:00 [3] 3.0 km (8:20 / km)
shoes: olway speed

W/u ~ ran the long way to the start, started of jogging with Kirsty, Sarah and Roz and then kept going myself and did some drills and faster stuff. Then when I got near the start I did somemore drills and stretching.

W/d ~ jog back along to the car park.

Orienteering race 1:16:41 [4] 4.9 km (15:39 / km) +375m 11:19 / km
shoes: olway speed

Trossachs SOL and Selection
Very hard, I started off badly but it got better from 5 onwards so quite happy. Was soooo technical. Awful on 2, not good on 3,4 or 5 either. 3rd W18 which I was happy with as I didn't think I'd ran that well and beat some 20's too. Considering the mistakes I've made this weekend, I am happy with how I have done but know I have more to give. Bring on next weekend:).

Saturday Mar 27, 2010 #

Event: FVO Middle Distance Race

Orienteering 30:00 [3] 3.0 km (10:00 / km)
shoes: olway speed

W/u ~ up towards the start with dad and then stretched before we got there then back down to the car. Then actually all the way to the start, a bit of effort on the hill and then drills/stretching.

W/d ~ jog with Jenny, Alice and Katrin, along towards the start and stretched and then back to the car.

Orienteering race 36:57 [5] 4.0 km (9:14 / km) +155m 7:44 / km
shoes: olway speed

Touch Middle Distance.
Started of ok and then was slightly high at 5, low at 6 and the actually messed up 7, was where 12 was but I didn't realise as it was on the otherside of the map. Lost almost 3mins at that one control which is pretty annoying. Not good on 8 but then got back into it before another small mistake on 13 which was in the same area as the others I messed up. Then last few ok, enjoyed it and was 3rd W18, so shows than I can run well as I'm still up there even with a mistake.

Friday Mar 26, 2010 #

Note
(rest day)

Been looking over maps with Dad:).

Thursday Mar 25, 2010 #

Running 21:38 [3] 3.6 km (6:01 / km)
shoes: asics pink

W/u ~ down to the trim track and up the A68 to 800m start.

W/d ~ back from the A68 via the trim track.

Running tempo 23:10 [4] 4.6 km (5:02 / km)
shoes: asics pink

800m at almost 3/4 pace up the A68. 3:30
Jog around by pool.
Fartlek down the lamposts 800m of A68. 3:17
Jog to bus stop.
800m up again. 3:23
Jog around by pool.
Fartlek down again 3:13.

Legs a bit achey from hockey but felt fine by the end. Did the lamposts more as strides and didn't push hard on the 800s just getting the legs moving faster really.

hockey 40:00 [3]
shoes: studs

Hockey match against the 3rd years.
We won 3-0. They had some S2's playing and a student pe teacher as they couldn't make a team. Was a good game, scored aswell:). Really enjoyed it and nice to win the last game.

Wednesday Mar 24, 2010 #

Strength and Conditioning 1:15:00 [3] 3.3 km (22:44 / km)
shoes: asics pink

Usual session x3. Stretching was awful.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: asics pink

Ran to the gym and back.

Tuesday Mar 23, 2010 #

PE 15:00 [3]
shoes: asics pink

Played squash again, was incredibly bad this week so only putting half the time as at times didn't work very hard as we were rubbish:(. Oh well it's fun.

Running warm up/down 18:00 [3] 2.4 km (7:30 / km)
shoes: asics pink

W/u ~ down to trim track start of 800m.

W/d ~ back home from A68 via the trim track.

Running intervals 24:20 [4] 3.4 km (7:09 / km)
shoes: asics pink

1 x800m at 3/4 pace ~ 3:07 we discovered this was slightly long.
Jog back to 400m and stretch ~ 4:04
1 x 400m ~ 1:16
Jog back to 400m and stretch ~ 4:07
1 x 400m ~ 1:14
Jog 1km to start of 800m ~ 6:56
Short recovery before time trial ~ 3:24

Running tempo 2:35 [5] 0.8 km (3:14 / km)
shoes: asics pink

Dad's 800m time trial target before the JK.
I went of 10secs ahead to be a pacemaker type thing to give him something to run on. I got a PB too:). Felt good and paced it well.

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