Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jan 3, 2010:

activity

time

miles

Trail/terrain running

3:21:04

17.52

(11:28)

28.2

(7:08)

920

Road/track running

2:46:26

24.54

(6:47)

39.5

(4:13)

Badminton

2:00:00

Strength and conditioning

1:40:00

Orienteering

1:22:10

10.07

(8:10)

16.2

(5:04)

360

36 /

40c

90%

Climbing

1:00:00

Spinning

12:00

Total

12:21:40

52.13

83.9

1280

36 /

40c

90%

averages - sleep:7.5

3:03

0:00

» now

Sunday Jan 3, 2010 #

Trail/terrain running long 2:56:34 23.4 km (7:33 / km) +920m 6:18 / km
ahr:139 max:167 shoes: inov8 roclite 315

2 hour run in peaks with Camel. It took 3 hours due to the snow though. Waist deep at times, but beautiful day and great fun!
We were aiming for Edale, but the roads were so bad we ran from Hathersage instead, up Stanage, across Bamford Moor (wading across), up Win Hill, south off it across to the hill south (not sure of the name) then back down into Hathersage.

Long, tough and fun

Saturday Jan 2, 2010 #

Climbing 1:00:00 [1]

At the Edge with Jenny and Oli - first time in a while, and first time top roping in ages!

Friday Jan 1, 2010 #

Road/track running 54:11 [2] 12.2 km (4:26 / km)
ahr:134 max:144 shoes: Triumph 6

Easyish run from home out to Brookwood and back via...

Orienteering 14:30 ***** 3.8 km (3:49 / km)
ahr:152 max:157 spiked:13/13c slept:7.0 shoes: Triumph 6

First orienteering training of the year - sprint training around Goldsworth Park. Really ace area!

Note

Drove back to Sheffield and watched Nowhere Boy - really good

Thursday Dec 31, 2009 #

Badminton 2:00:00 [2]

6 games of doubles with lads from school, switched pairs every game and won 4 games.

Road/track running intervals 1:03:49 15.7 km (4:04 / km)
ahr:149 max:170 shoes: Triumph 6

8 times 1km on dark roads from home. Tried to run on the long straight well lit roads, but there don't seem to be any in Woking. Oh well.
Ran on or around threshold - so high zone 4, very low zone 5.

C • I remember towns like Wokin... 1

Wednesday Dec 30, 2009 #

Spinning warm up/down 12:00 [2]

Strength and conditioning 1:40:00 [1]

Normal warm up plyo hops, single leg squats and dynamic bar stuff

4*4 heavy half squats 90 - 100 - 100 - 105kg
4*6 *2 split squats 55kg
3*8*2 single leg dumbell deadlifts 10kg each hand
3*8 eccentric hamstring curls
3*10 fitball press up knee drives
3*12 fitball hamstring curls

Note

managed 2 hours surveying in minging cold windy rain before gave up - done about 2/3 - 3/4 now

Road/track running 48:26 11.6 km (4:11 / km)
ahr:131 max:148 slept:8.5 shoes: Triumph 6

Another treadmill effort. Watched 2 eps of IT crowd during

Tuesday Dec 29, 2009 #

Note

Minging out, lazy day

Monday Dec 28, 2009 #

Trail/terrain running warm up/down 24:30 [2] 4.8 km (5:06 / km)
shoes: inov8 roclite 315

Orienteering tempo 1:07:40 ***** 12.4 km (5:27 / km) +360m 4:46 / km
spiked:23/27c slept:7.0 shoes: inov8 roclite 315

Last orienteering of the year, really nice MV colour coded at St Leonards. Had good memories from my youth, and they lived up to it. Really good planning too - will put my map on my website.
Nice mix of runnable forest and lower vis stuff, not too much undergrowth anywhere, and actually put the boot in a bit today.
Couple of little misses, but all on point features, eg. just hunting for the depression in the circle.

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