Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ryder

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m
Strength and conditioning	4	4:50:00
Orienteering	5	4:11:05	19.26		31.0		1160
CrossFit	1	3:00:00
Running	4	2:25:00	17.71	(8:11)	28.5	(5:05)	650
Warm up	5	2:15:00	10.25	(13:10)	16.5	(8:11)
Swim	2	50:00	3.42		5.5		100
X trainer	1	30:00	3.11	(9:39)	5.0	(6:00)
Total	14	18:01:05	53.75		86.5		1910

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Wednesday Sep 30, 2009 #

Running intervals 40:00 [5] 8.0 km (5:00 / km)
shoes: Asics (c)

intervals 400m pace for 1min
800 for 2mins
1500 3min+
2mins recovery between sets

2mins
1min
2mins
3.5mins
1min
2mins
3.5mins
felt good after :D

Warm up 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics (c)

warm up for intervals jog strides dym streches ect

Swim (cool down) 10:00 [3]

dip in the freezing sea for a bit of cooling down

Tuesday Sep 29, 2009 #

Swim 30:00 [3] 5.5 km (5:27 / km) +100m 5:00 / km

school to torre abby and back with a swim in the middle.
with BSJ jack nick and ahmed :D :D

Swim (Sea dip) 10:00 [1]

FRESH dip in the sea, good for the legs after the weight sesh the day before!

Monday Sep 28, 2009 #

Strength and conditioning (gym) 1:20:00 [3]
shoes: Asics (c)

legs and chest
I AM ACHING SO MUCH!!

Saturday Sep 26, 2009 #

CrossFit 3:00:00 [2]

raving keeping them calfs working!!

Friday Sep 25, 2009 #

Strength and conditioning (gym at school) 1:00:00 [3]
shoes: Asics (c)

all round squats core bench pull ups

Thursday Sep 24, 2009 #

Running tempo 30:00 [3] 6.5 km (4:37 / km) +200m 4:00 / km
shoes: Asics (c)

Hilly fast tempo run, got home and slept for 12 hours still not in the condition to train! :(

Monday Sep 21, 2009 #

Note
(sick)

ILL......flu possibily swine

Sunday Sep 20, 2009 #

Orienteering (caddioe chase (hound)) 55:00 [3] *** 7.0 km (7:51 / km) +350m 6:17 / km
shoes: addias swoops

chasing start, had no energy lead till about halfway and then tom ran away, walked the last hill :( came back 4thish

felt very ill afterwards had flu for the next week :(

Warm up warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Asics (c)

Saturday Sep 19, 2009 #

Warm up 30:00 [3] 4.0 km (7:30 / km)
shoes: Asics (c)

Orienteering race (caddioe chase (hound)) 51:00 [3] *** 6.5 km (7:51 / km) +350m 6:11 / km
shoes: Asics (c)

ok run about 6mins of mistakes running fast came back 3rd

Orienteering (collecting controlls) 10:05 [3] *** 6.0 km (1:41 / km)
shoes: Asics (c)

Thursday Sep 17, 2009 #

Strength and conditioning (all body) 1:30:00 [2]

10min Xtrainer warm up
5x20x20kg lunges
3x20x25kg squats
3x50 tricep dips
3x12x15kg bicep (isolated)
3x6x50kg bench (bar)
core work
10mins cycle cool down

Orienteering 25:00 [3] * 5.0 km (5:00 / km) +200m 4:10 / km
shoes: Asics (c)

Run around the back lanes with a TAY 6day map to keep mind occupied.

X trainer 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics (c)

Sunday Sep 13, 2009 #

Orienteering race (JIRC's relay) 55:00 [3] ***
shoes: Asics (c)

Very tired from day before.
So many silly mistakes, ended up swimming across a river!!
just a very bad run!

Warm up warm up/down 25:00 [3] 2.5 km (10:00 / km)
shoes: Asics (c)

Saturday Sep 12, 2009 #

Orienteering race (JIRC's) 55:00 [5] **** 6.5 km (8:28 / km) +260m 7:03 / km

Good run
2min mistakes on 8 and 13!
9th

Warm up warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics (c)

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