Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Feb 7, 2010:

	activity	#	time	miles		km		+m
	Trail/terrain running	4	4:48:10	36.85	(7:49)	59.3	(4:52)	1070
	Road/track running	5	2:20:44	17.46	(8:04)	28.1	(5:00)	340
	Strength and conditioning	2	2:05:00
	Orienteering	2	1:53:52	11.12	(10:14)	17.9	(6:22)	775	27 /	29c	93%
	Spinning	1	1:00:00
	Total	11	12:07:46	65.43		105.3		2185	27 /	29c	93%
averages - sleep:8.8 weight:62kg

2:28

0:00

» now

Sunday Feb 7, 2010 #

Trail/terrain running warm up/down 33:41 [3] 4.8 km (7:01 / km)
shoes: inov8 o shoe prototype

Jogging

Orienteering race 1:11:00 11.1 km (6:24 / km) +400m 5:25 / km
shoes: inov8 o shoe prototype

Tim Watkins Trophy first 60%

Saturday Feb 6, 2010 #

12 PM

Trail/terrain running warm up/down 54:01 9.7 km (5:34 / km) +150m 5:10 / km
shoes: Triumph 6

Longish warm up and warm down for XC. Ran a big lap and a small lap of the course before hand, plus some speedier bits.

Afterwards slow jog with John, up Wallace Monument and back to watch the ladies.

Followed by long drive down to Lakes to pub to watch the rugby.

Trail/terrain running race 36:36 11.1 km (3:18 / km) +150m 3:05 / km
ahr:164 max:178 shoes: Adidas xc spikes

BUCS (BUSA) cross country champs. Was quite up for this - not run it for 7 years! Last time I ran hungover in Oxford into about 80th place (?). I was hoping for a bit of an improvement :). Also my first XC since nationals last year. No preparation for it apart from an easy day Friday. Feel that stomach bug Wednesday probably didn't help either.

Started quick - went through 2km in 6.02! - and was still with the front group then. Started to settle into a rhythm after that around 20-30th place the whole way. Went through some good and bad patches, but felt strong towards the end - ran quick on the last lap, and luckily had enough of a gap that the fast finishing pack just behind couldn't quite close itby the finish line.

The course was ridiculously quick - flat golf course with a couple of small climbs each lap. Andy Vernon won in 34:32 to my 36:36, pretty happy with that. That is the same speed as 32.58 for 10km for me, and 31.07 for AV!

Thanks to the support from Faye and the FVO guys!

Finished 26th - was hoping for top 20, but considering the standard of the field, I couldn't have done any more on the day, and better prep might have got me a few more places. Jase summed it up after - 'Looked strong, but not quick, but it is only February!'

C • well done GG 3

Friday Feb 5, 2010 #

Note

Driving up to Stirling.

Road/track running 33:14 [2] 7.0 km (4:45 / km) +140m 4:19 / km
shoes: Triumph 6

Easy loosener with John from Holiday Inn up to Stirling Castle and back.

Thursday Feb 4, 2010 #

11 AM

Strength and conditioning 20:00 [1]
slept:9.3

Physio. Feeling much better today, still not 100% but getting there.

C • BUCS this weekend 2

5 PM

Road/track running 7:05 [2] 1.3 km (5:27 / km)
shoes: inov8 o shoe prototype

Not happy

Ran down to the gym to get in my session, only to find out the timetable has changed and it is ladies only night! Tried to blag it in, but my long hair failed to fool them so ran home again.

7 PM

Road/track running warm up/down 25:21 [2] 4.9 km (5:10 / km)
shoes: inov8 o shoe prototype

Down to Bingham Park and back plus little jogging

Orienteering 42:52 [3] **** 6.8 km (6:18 / km) +375m 4:56 / km
spiked:27/29c shoes: inov8 o shoe prototype

Night-o. Two hilly courses round Bingham. Head to head and gaffled with John, Neil and Kris. Made a big mistake right at the end when my mind wandered, otherwise pretty good - much harder in the dark and mist!

Wednesday Feb 3, 2010 #

3 PM

Trail/terrain running long 1:58:00 23.6 km (5:00 / km) +420m 4:35 / km
slept:8.0 (sick) shoes: inov8 roclite 315

Long decent run up Rivelin, across Redmires with Oli, Ralph and Dave. Stomach started feeling bad half way and had to dive into bushes a couple of times. Feel terrible now..... proper food poisoning type stomach :(

C • oh no! 10

Tuesday Feb 2, 2010 #

10 AM

Spinning 1:00:00 [2]
slept:9.0 weight:62kg

Recovery session with Matt Shaw, nice and chilled

C • oh if only... 1

6 PM

Road/track running warm up/down 31:52 [2] 5.4 km (5:54 / km)
ahr:132 max:158 shoes: Triumph 6

Run from home and back

Trail/terrain running intervals 45:52 10.1 km (4:32 / km) +350m 3:52 / km
ahr:144 max:172 shoes: Adidas xc spikes

Polished off the xc spikes for some grass reps round Ponderosa. Good group of guys tonight.
10 times roughly 800m loop off 70 secs recovery.
Felt pretty good.

3.06, 2.54, 2.54, 2.53, 2.55, 2.55, 2.55, 2.54, 2.54, 2.54

Monday Feb 1, 2010 #

Road/track running 43:12 9.5 km (4:33 / km) +200m 4:07 / km
shoes: Triumph 6

Steady run with Shane (was going to be a recovery run, but was a bit speedier than that). Up Porter and back down the roads.

9 AM

Strength and conditioning 1:45:00 [1]
slept:9.0

Spinning, plyos, box and single leg squats.

4 *4 Front Squats 50 - 50 - 55 - 55kg
3*2*5 Barbell lunge onto step 50 - 60 - 60kg
3*8 Barbell dynamic calf raise 60 - 70 - 70kg

Superset
3*6 DB press 2*15kg
3*6 DB row 2*15kg
3*6 dips -12kg

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

Spinning

« Earlier | Later »