Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jan 10, 2010:

activity

time

miles

Trail/terrain running

6:41:55

46.91

(8:34)

75.5

(5:19)

1620

Strength and conditioning

4:30:00

Spinning

1:23:00

Road/track running

1:05:20

9.94

(6:34)

16.0

(4:05)

Other

30:00

Total

14:10:15

56.86

91.5

1620

[1-5]

13:40:15

averages - sleep:8.5 weight:62kg

3:36

0:00

» now

Sunday Jan 10, 2010 #

Note
slept:9.0 (rest day)

Brrr 11 degrees in my house... back to bed to revise :)

Saturday Jan 9, 2010 #

Trail/terrain running long 1:58:28 22.9 km (5:10 / km) +500m 4:40 / km
ahr:136 max:155 slept:8.3 shoes: inov8 o shoe prototype

Decided on an ecologically friendly run from home today

Long decent paced run over to Rivelin, up to the dam, over Redmires, through some thigh deep snow towards the mines and back down Porter valley. Got into a head-to-head race with an MTBer on the way down the valley - he looked and sounded like the dad off Family Guy. In an epic Top Gear like struggle, I managed to keep in touch and even be ahead entering Bingham Park, but then the flat asphalt gave him the edge and it was game over....
Buggered now - some really tough climbs and sapping snow.

C • Are we going to enter a Hal... 10

Spinning intervals 1:08:00

6 times 6 minutes with little rob, schorah and benham at hallam

Other 30:00 [0]

Largest fish and chip dinner* ever

Stomach......... distended.........feel.............sick............

* may also contain battered jumbo sausage, large fish, large chips and beans

C • well done! 3

Friday Jan 8, 2010 #

Trail/terrain running 1:12:35 13.7 km (5:18 / km) +380m 4:39 / km
ahr:139 max:164 slept:9.0 shoes: inov8 o shoe prototype

Decent paced hilly run up Porter, across and around Limb Valley. Bumped into Benham skiing in Bingham Park

C • I was actually just walking... 4

Strength and conditioning 1:45:00 [1]

normal w/u
3*4 box drop jumps
4*4 Half Squats 90 - 100 - 100 - 100kg
3*2*5 Bulgarian Split Squats: 40 - 40 - 40kg
3*6 Good Mornings: 20, 30, 30 kg
3*10 Ecc Ham Lowers
3*2*6 Opposite Arm/leg cable row squats: 16kg
3*8 Press Up Knee Drives, quick switch
3*6 Hammy Bridge

Thursday Jan 7, 2010 #

Road/track running intervals 1:05:20 16.0 km (4:05 / km)
shoes: Triumph 6

Intervals on indoor track at EIS with John

3*1km, 2*2km, 3*1km all at 3.20 pace with 1min recovery

Good sesh.

Wednesday Jan 6, 2010 #

Strength and conditioning 1:00:00 [1]

Spinning WU/CD
3 times 8 sets plyo hops - double legs forward and back, single legs diagonals, double legs switching directions
3*8 box squat jumps
3*8*2 single leg squats
3*6 dynamic bar warm up

4*4 heavy half squats 80 - 90 - 100 - 105kg, felt little twinge in R knee last one
3*8 press up knee drive
3*12 reverse hyper with 10kg

Trail/terrain running 1:07:30 13.4 km (5:02 / km) +280m 4:34 / km
ahr:136 max:161 slept:8.5 weight:62kg shoes: inov8 o shoe prototype

Steady up Porter with John, back through some new little paths and roads.

Tuesday Jan 5, 2010 #

Note

snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow

C • no shit !? 4

Trail/terrain running intervals 1:34:32 15.3 km (6:11 / km) +290m 5:39 / km
ahr:139 max:172 shoes: inov8 o shoe prototype

Original plan of indoor track was wrecked by the fact that it wasn't going to be easy to get there, so 8 of us ran up to the golf course and did a session in the snow.
6 times ~ 650m in about 2.40 (1.20)
then after some jogging, we did some sprints fox and hound stylee.

Good session in the end.

Monday Jan 4, 2010 #

Spinning warm up/down 15:00 [2]

Strength and conditioning 1:45:00 [1]
slept:7.5

New session.
Spinning, plyos, box and single leg squats.

4 *4 Front Squats 30-35-40kg
3*2*5 Barbell lunge onto step 20-30-40kg
3*8 Barbell dynamic calf raise 20-30-40kg

Superset
3*6 DB press 2*12.5kg
3*6 DB row 2*15kg
3*6 dips -19kg

Superset
3*6 Barbell rollout
3*6 Glute Hamstring evil killer machine thing

Spinning

Sore shoulder - partly from sleeping badly (?!)

C • shoulder 3

Trail/terrain running 48:50 [2] 10.2 km (4:47 / km) +170m 4:25 / km
ahr:133 shoes: inov8 o shoe prototype

Steady up Porters in snow and ice. Great choice of shoe :)

C • shame it's 1

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