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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 7 days ending Apr 25, 2010:

activity # timemileskm+m
  Rowing Machine4 1:24:00
  Elliptical Trainer4 1:20:00
  Orienteering1 1:04:40 3.17(20:24) 5.1(12:41) 145
  Running1 54:00
  Strength and Conditioning2 20:00
  Swimming1 20:00
  Total6 5:22:40 3.17 5.1 145

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Sunday Apr 25, 2010 #

Orienteering race 1:04:40 [5] 5.1 km (12:41 / km) +145m 11:06 / km
shoes: VJ Falcons

SOL2. Blue Course. 6/43. Wet day at a fairly physical forest. Started off feeling really good, ran fast from the start and made very avoidable errors into and out of 1 (3'00) and then again when catching other runners at 7 (1'40). Lost about 1'00 in control circle at 5.

Happy otherwise - definitely getting faster. Left achilles was quite sore though.

Saturday Apr 24, 2010 #

Elliptical Trainer 15:00 intensity: (11:00 @1) + (4:00 @4)

Rowing Machine 15:00 [1]

Strength and Conditioning 10:00 [3]

Friday Apr 23, 2010 #

Elliptical Trainer 15:00 [1]

Rowing Machine warm up/down 15:00 [1]

Rowing Machine intervals 14:00 intensity: (4:00 @1) + (10:00 @5)

5 x 500m (1' rec) rowing intervals av. 1:53.1.

Thursday Apr 22, 2010 #

Running 54:00 [3]
shoes: VJ Falcons

Interlopers terrain run - Blackford and Braid hills - achilles sore early on as I wore dobs on hard paths but better later on grass.

Wednesday Apr 21, 2010 #

Elliptical Trainer 15:00 [3]

Rowing Machine 15:00 [1]

Tuesday Apr 20, 2010 #

Elliptical Trainer 35:00 [1]

Rowing Machine 25:00 [1]

Strength and Conditioning 10:00 [3]

Started some basic strength work. A couple of abs exercises and quads (lunges, quad machine). I think rowing is sorting the calves, hamstrings and glutes and my quads are getting left way behind.

Swimming 20:00 [1]

Monday Apr 19, 2010 #

Note
(rest day)

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