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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 7 days ending Jan 28, 2012:

activity # timemileskm+m
  Running9 4:56:24 40.92 65.85 710
  Orienteering4 2:29:17 8.33(17:56) 13.4(11:08) 1557 /7c100%
  Gym 4 1:53:00 32.0 51.5
  Strength & Conditioning3 25:00
  Yoga1 20:00
  Total19 10:03:41 81.24 130.75 8657 /7c100%

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SuMoTuWeThFrSa

Saturday Jan 28, 2012 #

9 AM

Orienteering (Crossmurrin) 50:32 [2] 4.1 km (12:20 / km) +35m 11:49 / km

putting out controls for training activities
11 AM

Orienteering warm up/down (Crossmurrin) 16:33 [3] 2.05 km (8:04 / km) +20m 7:42 / km

map run with M16 M18 M20s
1 PM

Orienteering (Crossmurrin) 1:11:01 [2] 5.5 km (12:55 / km) +70m 12:08 / km

shadowing the long course, then collecting furthest controls.
3 PM

Orienteering race (Crossmurrin) 11:11 [4] *** 1.75 km (6:23 / km) +30m 5:53 / km
spiked:7/7c

Sprint
ran the B course - anticlockwise loop
maybe 30 sec of error overall.
7 PM

Note

delivered an hours workshop on strength & conditioning, core and stretching to the group. nothing too complicated. think it went down well, along with Allans quiz made for a very full & enjoyable day.

Friday Jan 27, 2012 #

1 PM

Running (Lunchtime loop & tail) 30:34 [3] 7.1 km (4:18 / km) +100m 4:01 / km
shoes: Asics 2160

4:18, 4:44, 4:43, 4:18, 3:57, 4:28, 3:42

not too bad for and end of 6 day working week. missed a couple of runs this week due to meetings so figured i was owed the longer run!

Thursday Jan 26, 2012 #

6 PM

Running warm up/down (To NBH Track Session) 15:00 [2] 2.5 km (6:00 / km) +65m 5:19 / km
shoes: Asics 2160

Running tempo (NBH Track Session) 38:00 [3] 9.75 km (3:54 / km)
shoes: Asics 2160

15 mins (3:39min/km)
2 mins recovery
10 mins (3:40min/km)
1 min recovery
10 mins (3:39min/km)
7 PM

Running warm up/down (From NBH Track Session) 20:00 [2] 4.0 km (5:00 / km) +25m 4:51 / km
shoes: Asics 2160

Wednesday Jan 25, 2012 #

9 AM

Strength & Conditioning (& Dumbbells) 15:00 [1]

5 PM

Gym warm up/down 5:00 [2]

6 PM

Gym (Strength & Conditioning) 30:00 [4]

Bodyweight Circuits
7 PM

Gym (Spin Class) 40:00 [4] 22.5 km (1:47 / km)

Tuesday Jan 24, 2012 #

9 AM

Strength & Conditioning warm up/down 5:00 [2]
shoes: Saucony Progrid Jazz 14

lunges & planks

Running (Waterworks laps) 45:17 [3] 10.35 km (4:23 / km) +65m 4:15 / km
shoes: Saucony Progrid Jazz 14

1 PM

Running (Lunchtime new loop) 19:10 [3] 4.25 km (4:31 / km) +80m 4:07 / km
shoes: Asics 2160

6 PM

Running (NBH Street Session) 45:00 [3] 10.75 km (4:11 / km) +130m 3:57 / km
shoes: Asics 2160

Monday Jan 23, 2012 #

8 AM

Yoga (Dynamic Basics) 20:00 [1]

Strength & Conditioning (Strength & Conditioning) 5:00 [2]

lunges & planks
1 PM

Running (Lunchtime new loop) 19:06 [3] 4.25 km (4:30 / km) +80m 4:06 / km
shoes: Asics 2160

6 PM

Gym intervals (Spin Class) 38:00 [4] 29.0 km (1:19 / km)

Sunday Jan 22, 2012 #

9 AM

Running warm up/down 5:00 [1]

Running (Waterworks laps) 35:57 [3] 7.8 km (4:37 / km) +50m 4:28 / km
shoes: Saucony Progrid Jazz 14

short recovery run before heading to work
1 PM

Running (Lunchtime fig 8 loop ) 23:20 [3] 5.1 km (4:35 / km) +115m 4:07 / km
shoes: Saucony Progrid Jazz 14

1. 5:02, 2. 4:53, 3. 4:02, 4. 4:43, 5. 4:13
just to compare to the last time i ran this

new figure 8 loop, running up steep hill twice.
1. 5:21; 2. 4:40; 3. 3:50; 4. 4:56; 5. 3:36

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