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Training Log Archive: gg

In the 7 days ending May 9, 2010:

	activity	#	time	miles		km		+m
	Strength and conditioning	4	4:50:00
	Road/track running	4	3:07:00	24.85	(7:31)	40.0	(4:41)	150
	Trail/terrain running	3	2:38:18	16.9	(9:22)	27.2	(5:49)	450
	Orienteering	2	1:27:00	11.5	(7:34)	18.5	(4:42)	380	31 /	33c	93%
	Running drills / plyometrics	1	5:00
	Total	10	12:07:18	53.25		85.7		980	31 /	33c	93%
averages - weight:63kg

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Sunday May 9, 2010 #

6 AM

Orienteering race 1:07:00 ***** 13.5 km (4:58 / km) +380m 4:21 / km
spiked:31/33c shoes: inov8 x talon

Harvester, last leg, Eridge Old Park. Boys managed to muddle through to set me off 20 seconds in the lead, I had a decent run to bring home the bacon.

Quite nice area, good course, nice running but very physically tough

Trail/terrain running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: inov8 x talon

Saturday May 8, 2010 #

Note

Walking round Guildford map checking.

Friday May 7, 2010 #

Road/track running 50:00 [2] 10.0 km (5:00 / km)
shoes: Inov8 road x 210 prototype

Checking Guildford

10 AM

Strength and conditioning 2:00:00 [1]

Thursday May 6, 2010 #

12 PM

Road/track running 41:00 [3] 10.0 km (4:06 / km) +150m 3:49 / km
shoes: Inov8 road x 210 prototype

Exciting run for several reasons

Strength and conditioning 20:00 [1]

Warm up and jump tests in the gym

7 PM

Trail/terrain running race 1:13:18 12.5 km (5:52 / km) +450m 4:58 / km
shoes: inov8 x talon

Burbage terrain time trail, about 5.1km, 200m climb. Tough course.

23.18

Stomach a bit dodgy on the last bit, and last ascent was a killer.

Did a lap round it as a warm up, not much cool down

Wednesday May 5, 2010 #

1 PM

Road/track running 25:00 [2] 5.0 km (5:00 / km)
shoes: New balance 828

Orienteering 20:00 ***** 5.0 km (4:00 / km)
shoes: New balance 828

2 short exercises round Weston Park and Crookes Valley Park planned by Sugar Puff Daddy.

Tuesday May 4, 2010 #

9 AM

Strength and conditioning 30:00 [1]

Physio

11 AM

Strength and conditioning 2:00:00 [1]

Normal warm up, reactive jumps into tuck, back squats on command (75kg) into box drop + jump, reverse BB lunges (40kg), stiff leg deadlift (90kg), press-ups and hanging pull ups, chins-shoulder press-dips, back hypers-plank on fitball.

6 PM

Road/track running intervals 1:11:00 15.0 km (4:44 / km)
weight:63kg shoes: New balance 828

Good session with Cuddles and Chuckles. Ran out to Hillsborough Park along Penistone, 5 min tempo effort on the way. 5 times the 800m loop around the park in 2.20, 2.15, 2.22, 2.20, 2.19 all off 5 minutes, then back home with 5 mins tempo again. Tough climb back up through Ponderosa home though.

Running drills / plyometrics 5:00 [2]

Monday May 3, 2010 #

5 PM

Trail/terrain running 1:00:00 10.7 km (5:36 / km)
shoes: inov8 x talon

Cruise on Burbage with Cudd and Chuck. Checking out time trial route, which is good.

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