Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Oct 30, 2011:

activity	#	time	miles		km		+m
Running	7	4:53:19	15.91		25.6
Orienteering	3	3:54:09	9.88		15.9		460	43 /	48c	89%
Strength and Conditioning	3	3:00:00
rowing	1	16:00	1.86	(8:35)	3.0	(5:20)
Total	7	12:03:28	27.65		44.5		460	43 /	48c	89%

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Sunday Oct 30, 2011 #

Running warm up/down 15:00 [3]
shoes: olway tigers

Orienteering race 1:11:00 [4] *** 6.7 km (10:36 / km) +280m 8:46 / km
spiked:23/26c

Tinto twin. Not good enough. 2 3min ish errors and one smaller. Mistakes reduced but not happy. Some good compass work though.

Saturday Oct 29, 2011 #

Orienteering 1:15:00 [2]
shoes: olway tigers

Hanging controls in lanton for euoc.

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

Orienteering race 55:04 [4] *** 5.2 km (10:35 / km) +180m 9:02 / km
spiked:20/22c shoes: olway tigers

Slow and steady wins the race....and night event and all. Who would have though i'd compass and pace more than once in a course.....!
2 mistakes though, one a bingo and one my stupidity and rushing.

Friday Oct 28, 2011 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GT-2150

To CSE and back. Stars still out this morning.

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-2150

New warm up then lots of med ball and bouncy stuff.
Then strength maint.

Thursday Oct 27, 2011 #

Running 27:11 [3]
shoes: Asics GT-2150

Easy with map. Drumming in a routine.

Running warm up/down 40:22 [3]
shoes: Asics GT-2150

Ran to Dean village and back with Dad.

Orienteering 33:05 [4] 4.0 km (8:16 / km)
shoes: Asics GT-2150

FWTN Dean village. Wasn't in mass start as waited for Dad and ran with him. Think it was for the best as I actually got to do it myself. Good tricky course.

Wednesday Oct 26, 2011 #

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics GT-2150

To CSE and back.

Strength and Conditioning 45:00 [3]

rowing 16:00 [3] 3.0 km (5:20 / km)
shoes: Asics GT-2150

Running long 1:06:53 [3]
shoes: asics pink

Had fieldwork this afternoon which had to go to so couldn't go on the long run. Went for a run myself after from KB, just Blackford and Braids area wherever I fancied. Not very much bounce in the legs.

Tuesday Oct 25, 2011 #

Running warm up/down 22:00 [3] 4.0 km (5:30 / km)
shoes: Asics GT-2150

To meadows via Marchmount. Then drills with the group.
Through meadows and back home.

Running intervals 40:53 [5] 8.0 km (5:07 / km)
shoes: Asics GT-2150

2x2km 8:28, 8:44, felt like I was going a lot faster than that. Legs feeling it from weekend, forgot about all the travelling too.
4x1km 3:49, 3:42, 3:46, 3:41, not particularly quick but not bad either.

Monday Oct 24, 2011 #

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics GT-2150

Ran to CSE.

Strength and Conditioning 1:15:00 [3]

New warm up.
Then lots of jumping and fast movement work.
Then strength maint. Back squad 5,5,3 using testing data. Bench press 5,5,3.

Running 8:00 [3] 1.6 km (5:00 / km)
shoes: Asics GT-2150

Just getting into the new Monday morning, will be 4x4mins but this morning did 2x4mins then had to rush of to lecture. Didn't see the point of coming back later as had a hard weekend and had to run to KB anyway. Lots of explaining in s and c so normally will fit it all in.

Running 18:00 [3] 3.5 km (5:09 / km)
shoes: Asics GT-2150

Brisk run from the gym to KB.

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