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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ToddO

In the 7 days ending May 22, 2011:

activity # timemileskm+m
  Running7 2:10:00 6.84 11.0 56
  Orienteering2 1:19:00
  General Strengthening2 22:00
  Cycling1 20:00
  Total8 4:11:00 6.84 11.0 56
averages - sleep:7.7

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Saturday May 21, 2011 #

Event: GBR WOC Selection Race/LOC NWOL (Middle)
 
12 PM

Running warm up/down (Grass) 15:00 [4]
shoes: VJ Ghostrator (dobs)

Close to being late for my start... had to "warm-up" a little too far and fast!

Orienteering race (Middle) 25:00 [5]
shoes: VJ Ghostrator (dobs)

Retired hurt. Trod on a small log which flicked up at the other end and gave me a dead calf.
Got a bit cold on the long walk back to the car.

Friday May 20, 2011 #

Note
slept:7.5 (rest day)

Thursday May 19, 2011 #

6 PM

Running warm up/down (Track) 9:00 [3] 1.5 km (6:00 / km)
slept:8.0 shoes: Nike Lunar Wood +

Around Park Vale track catching up with Lizzie and Ian. Literally at first.

Running (Drills/strides grass) 12:30 [3]
shoes: Nike Lunar Wood +

High knees, butt kicks, straight-legged quick feet x2, carioca L) & R), high skipping, skipping. With everyone: Ian, Lizzie, JB, Phil, Ellie, Olivia, Sam, Jess, Rach, + the race walker, a mature woman and Phil's Mrs.

General Strengthening 9:00 [3]
shoes: Nike Lunar Wood +

Sideways hurdling L) & R), hip abduction hurdling twice, over and under squats/side lunges L) & R).

Running (Drills track) 5:00 [3]
shoes: Nike Lunar Wood +

Ladder work: high knees L) & R), quick feet L) & R), both feet to a box L) & R), zig-zags L) & R). Sprint out of each.
R) Achilles hurting immediately.
7 PM

Running (Track/grass) 10:00 [4]
shoes: Nike Lunar Wood +

100m at 95% with 100m walk rest x3
1km 3:24
L) calf tightened up and R) achilles hurting so I went onto the grass.
3 figure of 8s on the pitch: quick diagnals, jogs across

Running warm up/down (Grass) 4:00 [1]
shoes: Nike Lunar Wood +

Wednesday May 18, 2011 #

6 PM

Running warm up/down (Grass) 5:00 [2]
shoes: VJ Ghostrator (dobs)

Had been limping a bit today because of the R) VMO.
Seeing if my it was ok with a jog and some striding out, it wasn't too bad.

Orienteering race (Score) 54:00 [5]
shoes: VJ Ghostrator (dobs)

Got all the controls. Some questionably mapped areas for sure. Decided to do the contouring legs first and then do a big steep climb to the top. Should really have done my route the other way to be able to run the climb.
7 PM

Running warm up/down (Grass) 5:00 [3]
shoes: VJ Ghostrator (dobs)

Tuesday May 17, 2011 #

6 PM

Running warm up/down (Pavement/grass) 13:30 [3]
slept:8.0 shoes: Nike Lunar Wood +

With Ian. No Lizzie or Phil this week. She was recovering form an over zealous Physio session and he was down at Trafford for a BMC race.

Running intervals (Pavement) 35:00 [4] 9.5 km (3:41 / km) +56m 3:35 / km
shoes: Nike Lunar Wood +

1km, 500m, 500m, 500m, 2km with 30secs rests
500m jog recovery (3:20)
Repeat
Pat had planned this session to have slower 500s but I felt like going a little quicker. Probably a hangover from training with Phil, JB and Lizzie!
3:33.3
1:34.9
1:37.9
1:36.9
3:27.0, 3:31.0 = 6:58.0 bit quick on the first half due to Ian going past.
3:33.4
1:38.4
1:39.2
1:37.0
3:31.0, 3:31.8 = 7:02.8
L) calf tightened up a bit in the 2nd 500 but never got too bad, possibly it was too slow to get aggravated.
R) glut max noticable in the 500s. L) hip a bit sore afterwards. Felt a little tearing in my L) VMO at the petrol station on the way home...
Bit breezy tonight but ok. 3:30/km pace feeling pretty comfortable up until the last one. Think the faster 500s helped with that.

Running (Drills/grass) 6:00 [3]
shoes: Nike Lunar Wood +

7 PM

Running warm up/down (Pavement/grass) 10:00 [3]
shoes: Nike Lunar Wood +

Monday May 16, 2011 #

8 PM

Cycling (Stationary) 20:00 [3]
slept:7.25 shoes: Nike Free 7.0 V2

General Strengthening (Machines) 13:00 [3]

3 sets of 20x ab crunches 32.5kg
3 sets of 20x back extensors 32.5kg
3 sets of "Abcoaster" 10x each of straight and obliques

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