Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Nov 29, 2009:

	activity	#	time	miles		km		+m
	Trail/terrain running	3	3:39:35	25.48	(8:37)	41.0	(5:21)	400
	Strength and conditioning	3	3:20:00
	Road/track running	3	2:30:34	19.26	(7:49)	31.0	(4:51)	250
	Spinning	3	1:05:00
	Orienteering	1	45:30	5.78	(7:52)	9.3	(4:54)
	Total	6	11:20:39	50.52		81.3		650
averages - sleep:9.1 weight:63kg

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Sunday Nov 29, 2009 #

Road/track running warm up/down 13:20 [2] 2.1 km (6:21 / km)
shoes: Triumph 6

Jogging to and from Travelodge with Bilbo

Orienteering 45:30 ***** 9.3 km (4:54 / km)
ahr:140 max:160 shoes: Triumph 6

Wedding - o in Durham. Nice street score event. Very wet.

Saturday Nov 28, 2009 #

Trail/terrain running 1:39:00 20.5 km (4:50 / km)
ahr:137 slept:9.0 shoes: inov8 roclite 315

Long run from Durham with Oli pre Archer wedding. Oli was whinging

Friday Nov 27, 2009 #

Trail/terrain running 1:05:40 [3] 10.0 km (6:34 / km) +200m 5:58 / km
shoes: inov8 roclite 315

Terrain/small path run with Ralphy and Krissy round burbarge

Spinning warm up/down 15:00 [2]

Strength and conditioning 1:40:00 [1]

Group sesh
Spinning, then plyo hops and jumps, single leg squats, box jumps (higher box now), dynamic bar warm up all times 3. Group ankle balance exercise throwing medicine ball around

3*6 half squat 70 - 70 - 80 kg
3*6 deep squat 45 - 55 - 60kg
3*12 dumbell lunges, 12.5kg each hand
3*10 calf raises with 10kg db straight into 3*12 calf zig-zag bounds each side
4*12 superset press-ups, chin-ups, dips (first 2 assisted with 19kg, second 2 sets with 26kg)
3*12 reverse hypers 10kg
3*8 fitball rollouts

bit of a spin

all to clubland 16 - quality!

Thursday Nov 26, 2009 #

Road/track running intervals (Laboratory testing) 55:00 11.0 km (5:00 / km)
slept:9.0 weight:63kg shoes: Triumph 6

Fitness test at Sport Hallam. Lactate threshold test on a protocol of 3min increments from 12km/h up to 18km/h followed by a VO2 max test at 16km/h with increments of 1% incline per minute.

The threshold test was pretty easy on the most part, we were playing guess the lactate level. Stopped at 18, but after lactate level of 3.95 the coats were regretting telling me to stop there.

10 minutes recovery (defintiely doesn't feel very much!).
Managed to last 8.49 in the max test, bit gutted not to hang on till 9th minute, got a VO2 reading of just over 75.

Bits of jogging before, during and after.

Road/track running 53:22 [3] 12.4 km (4:18 / km) +150m 4:03 / km
ahr:141 max:150 shoes: Triumph 6

Steady cruise from home round the roads. Headed out east of the city - very pretty. Got a bit confused but relocated and ran back through the city and home.

Actually quite fun :)

Wednesday Nov 25, 2009 #

Note
slept:9.5 (rest day)

Library

C • they have one of them at Ha... 4

Tuesday Nov 24, 2009 #

Trail/terrain running 54:55 [3] 10.5 km (5:14 / km) +200m 4:47 / km
ahr:144 max:158 slept:9.0 shoes: inov8 roclite 315

10 times 4 minutes in terrain, but the terrain was actually a path, and the intervals were suspiciously like a fast jog, and a very similar speed to the recoveries...... Warm up and cool down were good quality though, and we did get off the path for about 15 minutes.
Ran from redmire along the conduit to the house, then up to the edge and along to the pole and back down.
The wind was so strong that Danger was swaying like Ralph on saturday night, and so that the "waterfalls" all along the edge had turned into water-rises like some kind of wierd geysers spraying us as we ran past.

Good to get out and do the session, and glad that we were both happy to adjust the intensity to an appropriate level!
Felt better after - my legs are pretty sore after a tough 4 1/2 days!

C • water rises.. 1

C • i like the way.. 1

Spinning 40:00 [2]

In hph with danger , nice and easy

good stretch and massage after

Strength and conditioning 10:00 [1]

Few minutes core fitball and balance

Monday Nov 23, 2009 #

Strength and conditioning 1:30:00 [1]

Spinning warm up/down 10:00 [2]

Road/track running 28:52 [2] 5.5 km (5:15 / km) +100m 4:49 / km
ahr:124 shoes: Triumph 6

Easy (very easy) recovery run up the parks and back down the roads.
Lots of sore muscles after the weekend.

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