Training Log: gg

Note
(rest day)

Road/track running 45:00 [2] 10.3 km (4:22 / km) +100m 4:10 / km
slept:9.25 shoes: Triumph 6

Normal easy 10 route up the valley

Orienteering 45:00 ***** 10 km (4:30 / km) +300m 3:55 / km
spiked:132/136c shoes: inov8 f-lite

Wow. Sprint training in the botanical gardens and around the Edge. Awesome new little map from Kris, and crazy sprint mass start gaffled session to follow. Awesome.

Road/track running warm up/down 25:00 [2] 4 km (6:15 / km)
shoes: inov8 f-lite

Strength and conditioning 2:45:00 [1]

These sessions are starting to get a bit epic...

Usual warm up then

4x8 Reactive calf jumps
4x5 Back squat on command straight into with box jumps 50-55-60-65kg
3x2x5 BB Lunge onto step 40 - 50 - 50kg
3x5 Stiff leg deadlift 50 -60 -70kg
3x12 Press ups (feet on fitball) superset with 3x12 Hanging row (feet on ball)
3x12 Superset chins (-26), shoulder press (10kg), dips (-26)
3x5 Back hypers (20kg) and 3 times 45 secs fitball plankage

Then loads of physio exercises, mostly for glutes and back/shoulder/ neck flexibility - really stiff now

Plus warm down on spinner bike

Road/track running 30:00 [2] 7 km (4:17 / km)
shoes: Triumph 6

Run down to the EIS - only got slightly lost

Running drills 1:10:00 [2] 4 km (17:30 / km)
shoes: inov8 f-lite

Candy running school. Good sesh

Trail/terrain running hills 2:08:00 18 km (7:07 / km) +1200m 5:20 / km
shoes: inov8 roclite 315

Managed to get away in the day between exam and assessment, so got in a long tough one. Out from pyb again, About an hour on small paths, rest in terrain. Longest toughest long run since bleaklow with kris

Trail/terrain running 45:00 [2] 6 km (7:30 / km)

Various walking and jogging during coaching course

C • walking? surely thats no ex... 1

Climbing 50:00 [1]

Bouldering at pyb

Trail/terrain running hills 1:10:00 11 km (6:22 / km) +750m 4:45 / km
shoes: inov8 roclite 315

Day 1 of 3 day coaching course in Plas-y-Brenin.
Managed to get up Moel Cabodd between the end of the course and sunset - another cracking run, slightly clouds so not quite the same amazing views - but still pretty damn spectacular!

Up in about 34 mins - 675m climb and about 4km i think.

Really tough in the snow for the last 15 mins of the ascent, back down the ridge and back to base along the river

Climbing 30:00 [1]

Followed by a bit of bouldering at the wall at Plas-y-Brenin