Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 10, 2010:

activity	#	time	miles		km		+m
Orienteering	2	3:45:00	13.92	(16:10)	22.4	(10:03)	680
Running	4	3:17:00	20.38	(9:40)	32.8	(6:00)	135
Gym	2	2:45:00
Strength	1	5:00
Circuits	1	5:00
Total	7	9:57:00	34.3		55.2		815

2:25

0:00

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Sunday Jan 10, 2010 #

Orienteering 1:40:00 [3] 10.0 km (10:00 / km) +400m 8:20 / km
shoes: Inov8 RocLite 315 no.3

Graythwaite

Saturday Jan 9, 2010 #

Running 10:00 [2] 0.9 km (11:07 / km) +95m 7:16 / km
shoes: Inov8 RocLite 315 no.3

Orienteering 1:40:00 [3] 9.0 km (11:07 / km) +180m 10:06 / km
shoes: Inov8 RocLite 315 no.3

High Dam

Running 5:00 [3] 0.5 km (10:00 / km) +40m 7:09 / km
shoes: Inov8 RocLite 315 no.3

Orienteering 25:00 [4] 3.4 km (7:21 / km) +100m 6:25 / km
shoes: Inov8 RocLite 315 no.3

Sprint on Graythwaite

Thursday Jan 7, 2010 #

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 RocLite 315 no.3

Gym 1:05:00 [3]

warm up
back squats 6reps x 4 70kg
db strides 12x4 12.5kg
chins/dips/pressups 12/12/12 12/12/6 12/10/0 defo need to work on this
reverse hypers 12x3
rollouts 8x3

Wednesday Jan 6, 2010 #

Note
(rest day)

Strength 5:00 [2]

Tuesday Jan 5, 2010 #

Running 33:00 [3] 6.3 km (5:14 / km)
shoes: Inov8 RocLite 315 no.3

Early morning with danger and nic. Good layer of snow and was snowing well when we were out.

up heavygate, bole hill, stables, then up to crosspool and home via weston park.

Running 20:00 [3] 3.9 km (5:08 / km)
shoes: Inov8 RocLite 315 no.3

Nice group of us headed out for some intervals.

Running 24:00 [4] 3.9 km (6:09 / km)
shoes: Inov8 RocLite 315 no.3

650x6 in the snow
I was doing between 2.40 and 2.50 per rep.

Running 35:00 [2] 5.3 km (6:36 / km)
shoes: Inov8 RocLite 315 no.3

Did a couple of fox and hound reps but wasn't feeling like I should be doing anymore so coasted back home.

Monday Jan 4, 2010 #

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Spira Striker

Snow and ice

Gym 1:40:00 [2]

longish warm up
half squats: 80/90
Split squats: 40,40,40
SLDL: 3*2*8 - 10s
Hammy extensions: 4*6
opp arm : 3*2*8: 13
3*12 [knee dries/hammy curls]

bit of massage after

Not feeling great. Haven't felt like eating in last few days so probably a lack of food.

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

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