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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Jan 9, 2011:

activity # timemileskm+m
  Orienteering3 4:02:13 18.95(12:47) 30.5(7:56) 83020 /20c100%
  Strengh and conditioning4 1:45:00
  Running2 1:27:04 9.15(9:31) 14.72(5:55) 550
  Warm up/ Warm down3 50:00 2.8(17:53) 4.5(11:07) 40
  Total12 8:04:17 30.89 49.72 142020 /20c100%
averages - sleep:9.1 weight:41kg

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Sunday Jan 9, 2011 #

11 AM

Orienteering race (Quantocks Gallopen ) 55:36 [4] *** 8.0 km (6:57 / km) +230m 6:05 / km
spiked:20/20c slept:8.5 shoes: addidas swoop

Quantocks regional on triscome stone. My run was very scrappy and my concentration was s**t . Lost 40 secs on cntrl 1 lost 30 seconds on control 4 lost 20 seconds on control 7 30 seconds on 8 20 seconds on 10 30 seconds on 13 20 seconds on 17 and a minute and a half on 19 :L so as you can see my concentration and acurracy was bad some due to the fact I forgot my compass and I was off on slot of the controls :L
12 PM

Warm up/ Warm down warm up/down (Warm up and warm down) 20:00 [3] 2.0 km (10:00 / km) +40m 9:05 / km
shoes: addidas swoop

Slow 1.2 km warm up with ben followed by some stretching . Around 800m slow jog followed by some heavy stretching poticually focused on my calfs
8 PM

Strengh and conditioning (core session ) 30:00 [4]

started off with 6x40 sit ups with 45 secs rest between each one. i then had a min break after the last 40 reps i then did 3x1 min side plank on each side with 45 secs rest between each one. i then decided to finish off with a bit of plank i did 3x1.30 with 1 min rest between each one. i feel that i am definitely getting a lot better as it is not leaving my abs tight at all now and its not to painful when i do it :D

Saturday Jan 8, 2011 #

10 AM

Orienteering (Sc training new forest) 2:00:00 [3] ** 18.5 km (6:29 / km) +400m 5:51 / km
slept:7.0 shoes: addidas swoop

South central squad training in Denny wood new forest . 18.5 km including warm up. Did a compass Exersise being shadowed and a short legs long legs exersize also being shadowed. Then did a long countour exercise on my own . Ended the training off with a vampire relay at the end which I won by 6 mins :) a bit of tightness in my muscles after always stop starting :L
2 PM

Warm up/ Warm down (Warm down ) 20:00 [1] ** 2.0 km (10:00 / km)
shoes: addidas swoop

Slow warm down of collecting controls by just walking round . After that did some static stretching :)
6 PM

Orienteering race (Night o forest of Dean ) 1:06:37 [1] *** 4.0 km (16:39 / km) +200m 13:19 / km
shoes: saucony jazz

Walked round a night o for a laugh :P was quite hilly and I only got 10 controls :P but was fun :)

Friday Jan 7, 2011 #

9 AM

Strengh and conditioning (Pe ) 15:00 [3]
slept:8.0 weight:40.8kg (rest day)

Pe. Strength and conditioning did q but if plank a bit of side plank a few squats with the power bags . Some sit ups and a bit of weights .

Thursday Jan 6, 2011 #

7 PM

Running hills (Hill session with club) 42:31 [4] 6.0 km (7:05 / km) +300m 5:40 / km
slept:8.5 weight:40.8kg shoes: saucony jazz

Hill session with running club . 6.0 km including warm up warm down and recovery. We did 40 seconds hard with 50 seconds rest then 30 seconds hard with 40 seconds rest then 20 seconds hard with 30 seconds rest followed by 10 seconds hard followed by 2 mins recovery and then we repeated it 2 times . Felt good and fast and no niggles from my calf/Achilles :)

Wednesday Jan 5, 2011 #

Warm up/ Warm down warm up/down (warm down) 10:00 [1] 0.5 km (20:00 / km)
slept:8.0 weight:40.8kg shoes: saucony jazz

slow warm down jog for 500m from my house and a lap round the common. then did some stretching with main focus on stretching my calfs out :L
4 PM

Running long (terrain run) 44:33 [3] 8.72 km (5:07 / km) +250m 4:28 / km
slept:8.0 weight:40.8kg shoes: saucony jazz

long hilly terrain run. started off running down to the grotty bit of forest near my house for the first 2km, very slow through the first section because there wasnt any paths and it was very muddy and slippy and there were lots of roots. after that went onto the roads to get across to Oldbury court where i did a big long lap of the park eventually finishing off by the big hill by my house. took it quite slow right calf niggled a bit in the second half of the run.
8 PM

Strengh and conditioning (hardcore core session :P ) 30:00 [5]

i originally aimed to only do 10 mins but i pushed on in the end to do triple that which i was pleased with :) i started with 5x40 sit ups with 1 min break inbetween after had a minutes rest before onto 2 x 20 crunch with 45 seconds inbetween. then i had another minute rest before 2x 1 min side plank on each side with 45 seconds rest inbetween. then finished it off with a lovely 5 x 1 min plank with 30 seconds rest inbetween :D tired now though :(

Tuesday Jan 4, 2011 #

Strengh and conditioning (strengh and conditioning) 30:00 [4]
slept:8.0 weight:41.3kg

firstly i did 7x1 min of plank every odd min i did plank leg raises, 30 seconds of rest between each one ! then had 1 min rest before 1 min of side plank on each side with 45 seconds between each side. then did 100x sit ups/ crunch every 10 i swapped between sit ups and crunch. then had a nice 2 min rest before doing 2x50 squats with 1 min between. then i finished off with 2x20 lunge jumps with 1 min in-between :D

Monday Jan 3, 2011 #

Note
slept:7.5 weight:41.3kg (injured) (rest day)

giving the Achilles a rest so im not training today

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