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Training Log Archive: gg

In the 7 days ending Mar 7, 2010:

activity # timemileskm+m
  Trail/terrain running5 6:43:00 34.18(11:48) 55.0(7:20) 2350
  Strength and conditioning2 4:00:00
  Climbing2 1:20:00
  Running drills / plyometrics1 1:10:00
  Road/track running2 46:00 6.52(7:03) 10.5(4:23)
  Orienteering1 42:00 5.47(7:41) 8.8(4:46)35 /42c83%
  Total10 14:41:00 46.17 74.3 235035 /42c83%
averages - sleep:9.1 weight:63kg

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MoTuWeThFrSaSu

Sunday Mar 7, 2010 #

10 AM

Trail/terrain running hills 2:08:00 intensity: (40:00 @2) + (1:00:00 @3) + (28:00 @4) 18.0 km (7:07 / km) +1200m 5:20 / km
shoes: inov8 roclite 315

Managed to get away in the day between exam and assessment, so got in a long tough one. Out from pyb again, About an hour on small paths, rest in terrain. Longest toughest long run since bleaklow with kris

Saturday Mar 6, 2010 #

Trail/terrain running 45:00 [2] 6.0 km (7:30 / km)

Various walking and jogging during coaching course
C • walking? surely thats no ex... 1
6 PM

Climbing 50:00 [1]

Bouldering at pyb

Friday Mar 5, 2010 #

5 PM

Trail/terrain running hills 1:10:00 intensity: (20:00 @2) + (30:00 @3) + (20:00 @4) 11.0 km (6:22 / km) +750m 4:45 / km
shoes: inov8 roclite 315

Day 1 of 3 day coaching course in Plas-y-Brenin.
Managed to get up Moel Cabodd between the end of the course and sunset - another cracking run, slightly clouds so not quite the same amazing views - but still pretty damn spectacular!

Up in about 34 mins - 675m climb and about 4km i think.

Really tough in the snow for the last 15 mins of the ascent, back down the ridge and back to base along the river

Climbing 30:00 [1]

Followed by a bit of bouldering at the wall at Plas-y-Brenin

Thursday Mar 4, 2010 #

9 AM

Strength and conditioning 2:20:00 [1]

4 PM

Trail/terrain running hills 1:10:00 intensity: (28:00 @2) + (22:00 @3) + (20:00 @4) *** 11.0 km (6:22 / km) +400m 5:23 / km
shoes: inov8 roclite 315

Stunning run from plas y brenin. Beautiful day, gorgeous fells and awesome views. Little bit of crusty snow on the tops. Best run of the year -this is why I love running.

Wednesday Mar 3, 2010 #

2 PM

Trail/terrain running long 1:30:00 intensity: (15:00 @2) + (1:00:00 @3) + (15:00 @4) 9.0 km (10:00 / km)
slept:9.0 shoes: inov8 roclite 315

'Long' run on Bleaklow. Danger was pretty keen for a manly run, so did a hardcore snow run with him, Kris, Shmintard and Beasard. Lovely sunny day, but pretty nippy and knee deep snow for much.

Legs actually feel better after! (which isn't saying very much as I could barely walk when I woke up this morning).

I took a cut off with Kris as I couldn't let him run off alone in the snow in just a t-shirt.... (thats my story and I am sticking to it)

Tuesday Mar 2, 2010 #

Note
slept:9.25

Everything hurts...
The last 3 sessions have left their mark and I have severe OMS (no delay about it!) Back, arms, quads, glutes and hammys all sore...
5 PM

Road/track running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Triumph 6

Jog to start and back from finish of session

Orienteering intervals 42:00 intensity: (12:00 @2) + (15:00 @3) + (15:00 @4) ***** 8.8 km (4:46 / km)
spiked:35/42c weight:63kg shoes: Triumph 6

Sprint-o intervals in town with Shminty, Ralph and Danger. Felt fat(igued) and slow. 9 reps, roughly 800m each with about 200m jogging between. Some trains, some mass start.

Monday Mar 1, 2010 #

9 AM

Strength and conditioning 1:40:00 [1]

New session - was actually in almost 2 1/2 hours, but lots of chatting and learning

Usual warm up then

4x5 Heavy half squats driving up superset with box jumps 70 - 90 - 100 - 100kg
3x2x5 BB Lunge onto step 40 - 50 - 50 - 50 kg
4x5 Stiff leg deadlift 40 - 50 - 50 - 60kg
3x12 Press ups (feet on fitball) superset with 3x8 Hanging row (feet on ball)
3x12 Superset chins (-33), shoulder press (8kg - pathetic!!!!!!!), dips (-26)
3x5 Back hypers (15kg) and fitball plankage

Cream crackered - climbing yesterday meant i could barely grip the bars today!
7 PM

Road/track running 31:00 [2] 7.5 km (4:08 / km)
shoes: Triumph 6

Run down to EIS

Running drills / plyometrics 1:10:00 [2]

Running school with Sargeant Candy. Really good session working on running technique, loads of drills, sprints etc

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