Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sal.

In the 7 days ending Aug 21, 2016:

activity	#	time	miles		km		+m
Orienteering	4	2:58:10	6.75	(26:24)	10.86	(16:24)	488
Cycling	2	1:55:52	21.69	(11.2/h)	34.9	(18.1/h)	454
Strength + Conditioning	4	1:52:00
Running	1	59:23	5.18	(11:28)	8.34	(7:07)	429
Netball	1	30:00
Total	12	8:15:25	33.62		54.1		1371

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Sunday Aug 21, 2016 #

8 AM

Orienteering 9:09 [3] 0.89 km (10:17 / km) +22m 9:09 / km
ahr:143 max:177

Putting out the 2 finish controls

C • today's smiling course-setter 2

Orienteering 40:36 [3] 2.49 km (16:18 / km) +153m 12:28 / km
ahr:135 max:167

Putting out half of the Very Easy controls as well as one of the hard controls.

Saturday Aug 20, 2016 #

10 AM

Orienteering 30:24 [3] 1.42 km (21:25 / km) +53m 18:02 / km
ahr:109 max:148

Putting out the 2x drinks controls

11 AM

Orienteering 59:33 [3] 3.36 km (17:43 / km) +163m 14:16 / km
ahr:111 max:164

Putting out 7x controls for my event tomorrow. Ran back to the car once I put the last one out as I was walking with the controls.

12 PM

Orienteering 38:28 [3] 2.7 km (14:15 / km) +97m 12:05 / km
ahr:123 max:159

Putting out 4x controls. Ran back to the car after this.
Will put the rest out in the morning.

Friday Aug 19, 2016 #

6 AM

Strength + Conditioning 28:00 [3]

8: Legs & Cardio - 2x7min each

Circuit 1:
30x X Jumps
30x Weighted Step Ups
40x Jump Lunges
15x Tuck Jumps

Circuit 2:
15x Sumo Jump Squats
15x Split Squats
24x Weighted Walking Lunges
15x Broad Jump Burpees

6 PM

Running 59:23 [3] 8.34 km (7:07 / km) +429m 5:40 / km
ahr:142 max:182

Friday night running. Felt pretty slow and my legs were tired from my strength stuff this morning.

Thursday Aug 18, 2016 #

6 AM

Strength + Conditioning 28:00 [3]

8: Abs & Cardio - 2x7min each

Circuit 1:
20x Snap Jumps
20x Straight Leg Jackknifes
100x Skipping
40x Ab Bikes

Circuit 2:
15x Burpees
50x Mountain Climbers
40x Scissor Kicks
20x X Jumps

6 PM

Netball 30:00 [3]

Thought we played really well tonight. It was fun (:

Wednesday Aug 17, 2016 #

7 AM

Cycling 41:07 [3] 12.49 km (18.2 kph) +144m
ahr:144 max:168

Commute into work. My right knee didn't particularly like the hills.
I think I slept funny last night because my neck is really sore down my right side, meaning that it hurts to turn my head to the right. This makes it a tad dangerous on the roads as I need to turn my head to the right to look out for traffic...

5 PM

Cycling 1:14:45 [3] 22.41 km (18.0 kph) +310m
ahr:129 max:163

Decided to take a flatter and more cyclepath route home so my knee and neck would be happier.
From work i took the ParkRun path along Carrington, then the cyclepath through Islington, around the back of the racecourse and Stadium, through Jesmond Park, over to Wallsend and through Brush Creek. This obviously increased the length of my ride but my knee hardly complained and my neck was given a bit more of a reprieve had I ridden the usual way home.

Tuesday Aug 16, 2016 #

7 PM

Strength + Conditioning 28:00 [3]

8: Arms & Abs - 2x7min each

Circuit 1:
15x Drop Push Ups
1min Plank
20x Tricep Dips (feet raised)
25x Bent Leg Raises + Hip Lift

Circuit 2:
15x Dumbbell Squat & Press
15x Straight Leg Raises + Hip Lift
20x Raised Leg Sit Ups + Twist
20x Straight Leg Raises

Monday Aug 15, 2016 #

6 AM

Strength + Conditioning 28:00 [3]

7: Full Body - 2x7min each

Circuit 1:
50x Mountain Climbers
15x Weighted Bent Leg Jackknifes
100x Skipping
15x Straight Leg Jackknifes

Circuit 2:
15x Burpees
30x Raised Leg Sit Ups + Twist
40x Ab Bikes
15x Straight Leg Raises

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