Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Mar 14, 2010:

activity	#	time	miles		km		+m
Running	11	4:07:00	30.2	(8:11)	48.6	(5:05)	200
Orienteering	3	2:30:44	16.78	(8:59)	27.0	(5:35)
Gym	1	1:45:00
Drills	1	1:10:00	2.49	(28:10)	4.0	(17:30)
Total	13	9:32:44	49.46		79.6		200

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Sunday Mar 14, 2010 #

10 AM

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: X-Talons

Orienteering 35:26 [5] 6.5 km (5:27 / km)
shoes: X-Talons

Saturday Mar 13, 2010 #

Event: British University (BUCs) Orienteering Champs 2010

1 PM

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: X-Talons

Orienteering 1:10:18 [5] 11.0 km (6:23 / km)
shoes: X-Talons

Friday Mar 12, 2010 #

1 PM

Running 25:00 [2] 4.8 km (5:12 / km)
(rest day) shoes: Salomon XT Wings

Gentle jog round the parks with ash.

Thursday Mar 11, 2010 #

4 PM

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Spira Striker

Jog to track then warm up with danger and cfd.

5 PM

Running 20:00 [5] 4.2 km (4:46 / km)
shoes: Spira Striker

400m, jog 100m then straight into 200m
45secs rest

Didn't feel great again today, think Thursday is the worst day to do intervals - will have to change something for next week.

6 lots. Did between 65 and 68 for the 400s and 30-32 for 200s. Had 3mins off between 4th and 5th set.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Warm down and jog from tram stop home.

Wednesday Mar 10, 2010 #

1 PM

Running 1:04:00 [3] 14.0 km (4:34 / km) +200m 4:16 / km
shoes: Spira Striker

To the sportsman and back.

Tuesday Mar 9, 2010 #

7 AM

Running 27:00 [3] 5.7 km (4:44 / km)
shoes: Spira Striker

with 5x100m strides in western park

4 PM

Running 8:00 [2] 1.8 km (4:27 / km)
shoes: Salomon XT Wings

Orienteering 45:00 [4] 9.5 km (4:44 / km)
shoes: Salomon XT Wings

Charged gps then forgot it...

4x1km in the botanical gardens

Then mass start racing around endcliffe village.

5 PM

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Salomon XT Wings

Monday Mar 8, 2010 #

2 PM

Running 20:00 [3] 3.8 km (5:16 / km)
shoes: Spira Striker

3 PM

Gym 1:45:00 [2]

4*5 [Back Squat on Command/Box Jump]: 80,80,80,85/ big, big, big, med+small
Reactive Calf Jumps
3*2*5 BB Lunge onto Box: 40,40,45
3*12 [Press Up feet on ball/Hanging row feet on ball] - killer!
3*12 [Chins/DB Shoulder Press/Dips]: -26/7.5/-26 ; 2*(-33/2*7.5/-33)
3* [5 Back Hypers with pause/Swiss Ball Bridge]: 10kg/45s

6 PM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Spira Striker

7 PM

Drills 1:10:00 [1] 4.0 km (17:30 / km)
shoes: Spira Striker

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