Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Feb 14, 2010:

activity

time

miles

Orienteering

4:36:30

33.55

(8:14)

54.0

(5:07)

172 /

186c

92%

Trail/terrain running

2:37:00

18.64

(8:25)

30.0

(5:14)

100

Strength and conditioning

2:10:00

Spinning

1:00:00

Total

10:23:30

52.2

84.0

100

172 /

186c

92%

averages - sleep:8.9

2:52

0:00

» now

Sunday Feb 14, 2010 #

3 PM

Orienteering race 33:30 ***** 7.5 km (4:28 / km)
spiked:27/30c shoes: inov8 roclite 315

POM day 2 WRE middle. Bit of a sore throat warming up - bungalow was approx 30 degrees last night and sauna - like, and really dry stale air so woke up not feeling good - shouldn't have run, but was pumped and felt ok once i got going. Couple of small mistakes, but felt fast, just not quite 100%

Trail/terrain running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: inov8 roclite 315

Can't find my watch at the moment, so all timings are guesswork

7 PM

Orienteering 59:00 [2] ***** 10.5 km (5:37 / km)
spiked:35/38c shoes: inov8 roclite 315

Night training Pataias, really cool - best training of the week

Saturday Feb 13, 2010 #

Event: Portugal 'O' Meeting ' 2010

12 PM

Orienteering 1:04:00 ***** 13.8 km (4:38 / km)
spiked:28/29c

POM day 1, cruised round feeling good.

Trail/terrain running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: inov8 roclite 315

Warm up and cool down

Staying in some shitty little caravan 'bungalows' - was bloody freezing overnight, very cramped with 6 people and not very fun

4 PM

Orienteering 35:00 [2] ***** 6.2 km (5:39 / km)
spiked:27/28c shoes: inov8 roclite 315

Middle distance training, Paredes

7 PM

Orienteering 20:00 [3] ***** 4.5 km (4:27 / km)
spiked:24/26c shoes: inov8 f-lite

Cool night sprint on the coast. Cruised round again, couple of poor route choices

Friday Feb 12, 2010 #

Note

Early morning flight out to Portugal

Orienteering 30:00 [2] 5.5 km (5:27 / km)
spiked:15/18c

Model map 1 - Portugal O Meeting
Some map memory stuff with the boys

Orienteering 35:00 [2] 6.0 km (5:50 / km)
spiked:16/17c shoes: inov8 roclite 315

Model event 2

Thursday Feb 11, 2010 #

5 PM

Trail/terrain running 50:00 [2] 11.1 km (4:30 / km)
slept:9.0 shoes: Triumph 6

Steady run from parents house around the common and the lake

Wednesday Feb 10, 2010 #

Note
slept:9.0 (rest day)

'Rest' day. Surveyed 2 schools and helped out at Surrey Uni at a come and try it event - bit disappointing turnout.

First school was funny - they are so scared people are going to molest kids these days, I had a teacher escort me for the whole 2 hours!

C • haven't you got a crb? 4

Tuesday Feb 9, 2010 #

11 AM

Strength and conditioning 1:50:00 [1]
slept:9.5

Spinning WU/CD - had to warm up in the punters gym as downstairs was locked - bloody new opening hours

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

3*6 box drop jumps
5*4 Half Squats 80 - 100 - 100 - 110 - 110kg
3*4 Back Squats 60 - 70 - 70kg
3*2*5 Bulgarian Split Squats: 50kg
3*6 Good Mornings: 30 - 40 - 40 kg
3*6 Eccentric hamstring lowers
3*2*6 Opposite Arm/leg cable row squats: 16kg
3*12 Press Up Knee Drives, quick switch
3*12 Hammy Bridge, hips up

4 PM

Trail/terrain running 1:02:00 [2] 10.4 km (5:58 / km) +100m 5:41 / km
shoes: inov8 roclite 315

Nice easy cruise with Danger and Magic. Redmires, Burbage Mines, Oxstones, Burbage Bridge, Stanage Edge, Stanage Pole.

Monday Feb 8, 2010 #

Note
slept:8.0

Easy few days now before Portugal....

Spinning 1:00:00 [2]

Easy recovery spin with matt 'rick' shaw, shouting abuse at baker, speakey and Rach

Strength and conditioning 20:00 [1]

Physio exercises and Bit of core, some massage roller

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