Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rozy S

In the 7 days ending Feb 13, 2011:

activity	#	time	miles		km		+m
rowing	3	1:43:00	10.07	(10:14)	16.2	(6:21)
running	4	1:29:42	8.15		13.11		80
orienteering	1	59:37	4.1	(14:32)	6.6	(9:02)	320
stretching and core work	3	42:00
weights	1	10:00
Total	7	5:04:19	22.31		35.91		400

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Sunday Feb 13, 2011 #

orienteering race 59:37 [4] 6.6 km (9:02 / km) +320m 7:16 / km

did the blue at Culbin, had a good run i was concentrating on the navigation as i went round because i havent been orienteering as much as i should be over winter =/ but really enjoyed the course and only made one little mistake on control 17 (probs lost about 2 mins or just less then that) but overall it was a steady run really happy with it (:

Saturday Feb 12, 2011 #

rowing 1:05:00 [3] 10.2 km (6:22 / km)

sweep rowing in the four, it was really good fun to get in a boat again after winter, and really good weather yay (:

Friday Feb 11, 2011 #

running 14:52 [5] 3.3 km (4:30 / km) +80m 4:01 / km

interhouse cross country- i won yay :)

stretching and core work 15:00 [3]

Thursday Feb 10, 2011 #

running (treadmill) 32:00 [4] 3.61 mi (8:52 / mi)

hill rep intervals at the gym.

stretching and core work 12:00 [2]

stretching after run

weights 10:00 [3]

various weights for arms

Note

it was sunny today! still really cold but who cares sunny sunny sun sun =D

Wednesday Feb 9, 2011 #

rowing (indoor) 20:00 [3] 3.0 km (6:40 / km)

500m warm up

4 x 500m - 2:08, 2:11, 2:08, 2:08

500m warm down

stretching and core work 15:00 [2]

Tuesday Feb 8, 2011 #

rowing (indoor) 18:00 [3] 3.0 km (6:00 / km)

500m warm up

2 x 1000m

500m warm down

running 17:50 [3] 4.0 km (4:28 / km)

cross country in pe

Monday Feb 7, 2011 #

running intervals 25:00 [3]

did different sets of intervals (indoors) in pe today because it was too icy for cross country,
warm up
3 lengths of the hall sprinting then 1 length walk back x 8

sprint thing in groups,
another sprint thing in groups,

wall sit for 2 mins 30

warm down

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