Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Oct 25, 2009:

activity	#	time	miles		km		+m
Trail/terrain running	3	3:50:04	25.97	(8:51)	41.8	(5:30)	1130
Strength and conditioning	2	2:30:00
Orienteering	1	1:34:53	10.63	(8:56)	17.1	(5:33)	700
Road/track running	2	56:00	7.02	(7:59)	11.3	(4:57)	75
Climbing	1	50:00
Spinning	1	42:01
Total	5	10:22:58	43.62		70.2		1905

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Saturday Oct 24, 2009 #

Road/track running warm up/down 22:00 [2] 4.3 km (5:07 / km)
shoes: Triumph 6

Orienteering 34:08 5.9 km (5:47 / km) +300m 4:37 / km
shoes: 2009 Twisters

Smalandskavlen model event. Quite nice really - nicer than the actual race!

Orienteering race 1:00:45 11.2 km (5:25 / km) +400m 4:36 / km
shoes: 2009 Twisters

Smalandskavlen. Selection panel in their infinite wisdom decided i should run in the night. I shouldn't. Haven't run night since Tiomila. Had my worst technical race of the year, the area was pretty rubbish, but I wasn't switched on when I should have been. 8 minutes down on my leg. Luckily the rest of my team are pretty handy and we ended up 5th and won some bed sheets

Trail/terrain running warm up/down 16:00 [3] 3.2 km (5:00 / km)
shoes: 2009 Twisters

Warm up, no warm down was bloody freezing

Friday Oct 23, 2009 #

Note

Flew to Gothenburg for Smalandskavlen

Spinning 42:01

Spinning fartlek to beat of the music. Bit of a leg stretch before travelling.

Thursday Oct 22, 2009 #

Note
(rest day)

Pretty tired today, loads to do as well.

Wednesday Oct 21, 2009 #

Strength and conditioning 1:30:00 [1]

Pre breakfast sesh, including jogging to the gym and back (5 mins each way) and a bit on the spinning bike.

3x6 back squat 40kg
3x12 walking lunges with 2x10kg DB
3x8 single leg calf raise with single leg bounds after
3x12 press ups-chin ups-dips superset (although only 6 chins - i'm a weakling at the moment)
3x12 fitball rollouts
3x12 reverse hypers with 10kg

Trail/terrain running long 2:05:45 22.0 km (5:43 / km) +800m 4:50 / km
ahr:140 max:158 shoes: inov8 roclite 315

Nice run with Danger round Ladybower

Tuesday Oct 20, 2009 #

Trail/terrain running hills 1:28:19 16.6 km (5:19 / km) +330m 4:50 / km
ahr:147 max:169 shoes: inov8 roclite 315

Terrain hill reps with dave on stanage. 7 times 4 mins uphill through heather with 2 min downhill recovery. Then ran along to the pole and back down to the reservoirs. 10 times 10 sec hill sprints to finish

Road/track running 34:00 7.0 km (4:51 / km) +75m 4:37 / km
shoes: Triumph 6

Easy run with dave through the parks

Monday Oct 19, 2009 #

Strength and conditioning 1:00:00 [1]

Spinning wu and cu. Some general stuff and some squats and split squats. Had some assessment too including girth measurements of muscles, bmi (20.9), body fat (6.1%)

C • fat bastard 4

Climbing 50:00 [1]

Bouldering at the matrix with Schorah

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