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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ashleynank

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Soccer4 7:00:00 4.66 7.5
  Running11 5:29:49 28.56(11:33) 45.96(7:11)
  Orienteering4 2:22:03 12.92(10:59) 20.8(6:50)14 /17c82%
  Swimming1 1:00:00 0.31(3:13:07) 0.5(2:00:00)
  Total19 15:51:52 46.45 74.7614 /17c82%

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Thursday Mar 31, 2011 #

4 PM

Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Karhu Strong

Run to Prospects best hill for hill sprints

Running hills 30:00 [3] 3.0 km (10:00 / km)
shoes: Karhu Strong

6 times 2 minute hill sprint up pretty hard hill with 3 minutes active recovery and 1 minute comlete stop rest,
5 PM

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Karhu Strong

Slow jog back home

Wednesday Mar 30, 2011 #

11 AM

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Karhu Strong

12 PM

Orienteering race 14:28 [5] 2.7 km (5:21 / km)
shoes: Karhu Strong

Northern All Schools. WOW it was amazingly easy i reckon i ran about 2.7 for a 2.5km course. SPIKED ALL 7 CONTROLS! ;) ended up winning by about 2 minutes :)
4 PM

Soccer 2:00:00 [3] 1.5 km (1:20:00 / km)
shoes: Nike Mercurials

Extremely boring training with completely useless drills and hardly any running

Tuesday Mar 29, 2011 #

Note
(rest day)

Monday Mar 28, 2011 #

4 PM

Running 1:23:00 [3] 14.0 km (5:56 / km)
shoes: Karhu Strong

Monday Run, didn't run as fast home today but i felt really good up the big hill and pushed pretty hard with tommy g behind me

Sunday Mar 27, 2011 #

Orienteering race 55:00 [5] *** 6.5 km (8:28 / km)
spiked:14/17c

Local orienteering at five logs. Did course one which was supposed to be 5km. Went pretty well until control 4 which was a rock in thick stuff. Lost at least 2 minutes. 5 was fine and then 6 was terrible. Long leg which was mainly very easy. Ran 3/4 of the way there in about 5 minutes and then thought i was going the right way and ended up way off course. Really hard to see the open areas which were marked on the map. Saw brodie at 11 and then again at 16 before i found my control. Took me 16 minutes and i lost about 10 minutes. The rest of the race was all ok except for a couple of 1 minute errors. probably could have done course in 40 minutes.
11 AM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

Slow jog and some stretches
12 PM

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)

Slow cool down and stretches plus collecting some CLOSE controls! :)

Saturday Mar 26, 2011 #

4 PM

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Karhu Strong

One lap of the eventual course which was 3km. Some stretches when we got back

Running race 9:49 [5] 2.96 km (3:19 / km)
shoes: Karhu Strong

LAC race at low head. Handicapped racing. Was second backmarker which was a good mark because i didn't run verr many times last year. 2.96km course which was 2 laps of a basically flat course. Was happy with my 3.19 rate per kilometre. Ended up winning by 56 seconds and another 1.04minutes from third. Had the fastest time by about 2 minutes. Expecting to get pulled at least 3 minutes back.

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

Slow cool down and some stretches

Friday Mar 25, 2011 #

3 PM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Karhu Strong

very easy warm up as we were not planning on running the course very fast.
4 PM

Orienteering 35:00 [3] 6.0 km (5:50 / km)
shoes: Karhu Strong

Buttons exercise in Trevallen. Map blank except for small area around control. Had to practice precise bearings and distance measuring. Had trouble on one finding the control in a vage thick gully.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Karhu Strong

Jog back to Shauns house from trevallen grid carpark

Thursday Mar 24, 2011 #

Note
(injured) (rest day)

Felt pretty sore from wednesday with a bad knee and also a tight calf. Rest day so i could do something on friday

Wednesday Mar 23, 2011 #

9 AM

Swimming race 1:00:00 [5] 0.5 km (2:00:00 / km)

Swimming carnival. Both 25m and 50m of Freestyle, backstroke and breaststroke? Suck at swimming fast so didnt pay any attention to times also lots of novelty events which also including swimming
Came out of it with a tired body and a tight and cramping calf, WHAT FUN!
4 PM

Orienteering race 37:35 [5] 5.6 km (6:43 / km)
shoes: Karhu Strong

Twilight set by shaun was screwed after swimming carnival and had a steady pace the whole way, not very fast pace though. To add insult to injury i smashed my knee on a rock on the way to control 7. Wow was i looking forward to soccer training!
5 PM

Soccer 1:10:00 [4] 3.0 km (23:20 / km)
shoes: Nike Mercurials

Training straight after orienteering. By this point i was hurting in my legs all over. bit of a practice game followed by some mean running drills for like 30 minutes. Was very excited when it was finally over. Also got picked in the first team for the U16's

Tuesday Mar 22, 2011 #

4 PM

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Karhu Strong

Jog for 10 minutes and then 5 minutes of stretching

Running intervals 50:00 [4] 8.5 km (5:53 / km)
shoes: Karhu Strong

Long intervals. Was aiming for 4 times 10 minutes and found two loops about 2.2km - 2.4km long.
1st and third loop was about 8.30minutes and was around 2km - 2.2km (Dont have any way to tell me exactly how far)
2nd and last loop was just over 9 minutes and between 2.2km and 2.5km
Worked pretty hard but didnt want to tire myself out to much!
5 PM

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

Monday Mar 21, 2011 #

4 PM

Soccer 1:50:00 [4] 3.0 km (36:40 / km)
shoes: Nike Mercurials

Soccer tryouts for u16 teams. wasn't very hard some running, dribbling and shooting drills mainly

Tuesday Mar 1, 2011 #

4 PM

Soccer 2:00:00 [3]
shoes: Nike Mercurials

Pretty Boring traing with a couple of running drills which were good but the rest was all boring passing and skills work

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