Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AidanR

In the 7 days ending Nov 8, 2015:

activity

time

miles

Running

3:59:53

31.53

(7:36)

50.75

(4:44)

943

Strength/conditioning/weights

1:30:00

Rowing

45:00

3.73

(12:04)

6.0

(7:30)

Core/Circuits

30:00

Total

6:44:53

35.26

56.75

943

1:36

0:00

» now

Saturday Nov 7, 2015 #

Running warm up/down (Jog out to hill) 7:34 [1] 1.36 km (5:34 / km) +45m 4:46 / km
shoes: Inov8 X-talons 190s (2)

sort of ran this bit with the parents as they went out on their run so very chilled.

Running hills (Threshold hills ) 16:00 [4] 2.91 km (5:30 / km) +157m 4:20 / km
shoes: Inov8 X-talons 190s (2)

Set 1. Whole session is 8x3minutes with 1minute down jogging recovery. But as the hill isn't huge I split it into two sets with 7minute jog in between. Aim is to stay on threshold so not all out but form held for the duration of the long session.

Running 7:02 [3] 1.51 km (4:39 / km)
shoes: Inov8 X-talons 190s (2)

rest between sets jogging back down.

Running hills (Threshold hills) 16:00 [4] 2.87 km (5:34 / km) +152m 4:24 / km
shoes: Inov8 X-talons 190s (2)

Set 2. was getting as far as at the end of base phase last year which means I haven't lost any long hill stamina. slightly less than the first rep mainly due to actually getting to the top of the final climb 20seconds early.

Running warm up/down 21:58 [2] 4.64 km (4:44 / km) +77m 4:22 / km
shoes: Inov8 X-talons 190s (2)

Jog back home. Extended it slightly to get a full cool down

Friday Nov 6, 2015 #

Running (Medium easy run) 49:53 [3] 10.81 km (4:37 / km) +219m 4:11 / km
shoes: Mizuno wave ascend 4

Recovery/medium distance run. Want to get some distance into the legs but be fine for long hills tomorrow.

Thursday Nov 5, 2015 #

Core/Circuits 30:00 [3]

Easy core session with balance work.

Wednesday Nov 4, 2015 #

Running warm up/down (jog down to end of lines) 13:50 [2] 3.11 km (4:27 / km) +25m 4:17 / km
shoes: Mizuno wave ascend 4

Running (First threshold rep) 6:00 [4] 1.63 km (3:41 / km)
shoes: Mizuno wave ascend 4

One 6minute rep at exactly threshold to start the session. Wanted to do this session as I did it a lot a few years ago and saw significant gains with it so felt like trying it again.

C • Gains 3

Running intervals 12:00 [5] 1.89 km (6:21 / km)
shoes: Mizuno wave ascend 4

6x 40s sprints (1:20) this builds the lactate after the first 6minutes.

Running (2nd threshold rep) 6:06 [4] 1.68 km (3:38 / km)
shoes: Mizuno wave ascend 4

The second 6minutes. tough lactate at start but it cleared and ran much faster near the end. Didn't look at my watch and overran by 6s.

Running warm up/down 13:53 [2] 3.11 km (4:28 / km)
shoes: Mizuno wave ascend 4

jog back home. so similar to way out.

Rowing 45:00 [2] 6.0 km (7:30 / km)

easy row. good recovery and was helping a mate to get film for a PE assessment so no real work.

Tuesday Nov 3, 2015 #

Running (Long easy) 1:09:37 [3] 15.23 km (4:34 / km) +268m 4:12 / km
shoes: Mizuno wave ascend 4

Wanted to get a good long run in early in the week and had time. Started steady and felt good so did a bit more. Not too difficult and a great place to build from I feel. Round horseshoe up onto the top path and then just around it until the top of silverton where I went up over the quarry to Whitby road and then back along the lines. Very misty and dark up on the top.

Monday Nov 2, 2015 #

Strength/conditioning/weights 1:30:00 [3]

BASE PHASE STARTS HERE.
Finally arrived at winter training ready to get a solid start.
A longer S&C session with a bit of everything.
8x 1:30 doing:
Lats sit ups (10kg)
Arm extensions (10kg each hand)
Goblet squat (17.5kg)
Plank
Tricep dips
Raised foot single leg squat right (15kg)
Side planks 45s each side
Raised foot single leg squat left (15kg)

1:30 rest and set repeated 3 times

some wobble cushion work and stretching after main session

10 minute warm up/down on bike either side

C • Base Phase 7

« Earlier | Later »