Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jan 13, 2008:

activity

time

miles

Trail/terrain running

5:09:49

35.73

(8:40)

57.5

(5:23)

Cycling

4:53:56

45.36

(6:29)

73.0

(4:02)

Strength and conditioning

2:07:12

Orienteering

40:21

5.34

(7:33)

8.6

(4:42)

11 /

12c

91%

Road/track running

6:00

0.62

(9:39)

1.0

(6:00)

Total

12:57:18

87.05

140.1

11 /

12c

91%

2:45

0:00

» now

Sunday Jan 13, 2008 #

Trail/terrain running long 1:48:00 [3] 20.0 km (5:24 / km)
shoes: Innov8s

Long run in Komatiland Forest (Lakenvlei), 90% in terrain.
Calf feels good in terrain, bit sore on hard tracks

Note

First beer of 2008!

Saturday Jan 12, 2008 #

Cycling long 1:43:56 [4] 20.0 km (5:12 / km)
ahr:139 max:166

Long bike ride on rough roads. Out and back route, only out dropped 400m atlitude, so coming back was a cock and took a hell of a lot longer. Bike was knackered also, left pedal kept coming off, so I took a chunk out of my leg, and fell off twice (once down the hill, other up the hill). Nice bruised ass/hip area and cut hands and back.
Coming back up the hill was torture - felt like the hardest thing I have ever done. Uphill on a rough dirt track for 5 straight km, and steep too.

Trail/terrain running 1:01:24 [3] 12.0 km (5:07 / km)
ahr:135 max:161 shoes: Blue Saucony Triumphs

Easyish run with loads of Dullstroom-ites

Friday Jan 11, 2008 #

Note
(rest day)

Thursday Jan 10, 2008 #

Cycling intervals 40:00 [4] 12.0 km (3:20 / km)
ahr:150 max:160 (injured)

10 times 3 mins hill on spinning bike, with 1 min recovery. Nice sweaty session, calf felt good on the bike.

Cycling warm up/down 27:00 [2] 6.0 km (4:30 / km)
ahr:120 max:140

Cycling warm up/down 40:00 [2] 12.0 km (3:20 / km)
ahr:120 max:130

Strength and conditioning 51:12 [1]
ahr:91 max:119

Core and fitball

Note

Physio/massage in evening with Norwegian athlete

Wednesday Jan 9, 2008 #

Trail/terrain running warm up/down 26:00 [2] 4.5 km (5:47 / km)
ahr:120 max:133 shoes: Innov8s

Orienteering race 25:43 [4] **** 5.3 km (4:51 / km)
ahr:153 max:162 spiked:11/12c (injured) shoes: Innov8s

Short race in Lakenvlei forest with Swiss boys, Scott and Bjorn. Calf was a bit sore before and after, but felt ok during training

C • Gubbvad 2

Tuesday Jan 8, 2008 #

Trail/terrain running intervals 48:00 [5] 11.0 km (4:22 / km)
(injured) shoes: Blue Saucony Triumphs

Hill reps with Baptiste. 6 times
4mins all uphill, maximal effort, 2 mins downhill cruising, 2 mins downhill recovery jogging.
Tough session, big hill - pretty brutal

Trail/terrain running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Blue Saucony Triumphs

Road/track running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Blue Saucony Triumphs

Jogging to and from gym

Cycling 1:00:00 [2] 18.0 km (3:20 / km)
ahr:125 max:135

Spinning bike in gym.
Calf a little bit sore after reps this morning

Monday Jan 7, 2008 #

Strength and conditioning 1:16:00 [1]

Cycling warm up/down 23:00 [2] 5.0 km (4:36 / km)

Trail/terrain running warm up/down 31:25 [3] 5.0 km (6:17 / km)
shoes: Blue Saucony Triumphs

Orienteering race 14:38 [5] 3.3 km (4:26 / km)
shoes: Blue Saucony Triumphs

Sprint race round Dullstroom with Scotia, Bjorn and Swiss boys

http://opk.lando.co.za/index133.htm

C • Sprint Race 5

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