Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Nov 14, 2010:

	activity	#	time	miles		km		+m
	Trail/terrain running	6	6:12:45	48.22	(7:44)	77.6	(4:48)	1710
	Road/track running	5	2:52:10	22.49	(7:39)	36.2	(4:45)	590
	Orienteering	2	2:36:39	16.4	(9:33)	26.4	(5:56)	880
	Strength and conditioning	4	2:00:00
	Running drills / plyometrics	3	55:07	1.55		2.5
	Total	12	14:36:41	88.67		142.7		3180
averages - sleep:9.3 rhr:49 weight:62.4kg

3:37

0:00

» now

Sunday Nov 14, 2010 #

10 AM

Orienteering long 1:49:18 19.9 km (5:30 / km) +730m 4:38 / km
ahr:152 max:162 shoes: inov8 x talon

Long-O from the YH over the moors and steep woodland. Mass start 'race'. Formed a group with JD, Craney and Hector for most of it, cruising along at a decent speed with some good chat. Split up a bit in the 2nd half with some tough climbs and route choices. Dropped Craney before the butterflies, me and JD had the same, but not Hector. We got a 10 second gap coming out and extended that through the last couple of controls. I got the last control cleanly unlike JD and cruised in for the win. Nice run out, pretty physical in places!

Saturday Nov 13, 2010 #

10 AM

Trail/terrain running intervals 1:18:42 17.0 km (4:38 / km) +280m 4:17 / km
ahr:134 max:170 shoes: New balance 828

Interval session on planning weekend. Drills and good warm up, 3 times 1 mile around the lake with 1 min recovery, jog 5 minutes, then 5 times ~1.30 hill reps with jog down recovery, good warm down. Nice session, a lot of the guys running really well - big group!

Running drills / plyometrics 10:51 [2] 1.1 km (9:52 / km)
shoes: New balance 828

3 PM

Trail/terrain running 56:11 10.1 km (5:34 / km) +300m 4:51 / km
ahr:129 max:153 shoes: inov8 x talon

Easy recovery run with some of the guys from the YH in Osmotherley. Cracking day and views.

Friday Nov 12, 2010 #

Note
rhr:48 slept:8.5 weight:62kg

9 AM

Road/track running 29:00 [2] 5.8 km (5:00 / km) +130m 4:30 / km
ahr:126 max:138 shoes: inov8 f-lite

Easy recovery run, ending at Hallam for a (painful) massage. Feel good after though.

1 PM

Strength and conditioning 40:00 [1]

Gym was closed, so had to go to the punter's gym upstairs

Dynamic and bar warm up
Box drop into squat jump 4*6
DB rebound squat jump 2*8kg 4*6
Telemarks / Calf raises (+10kg) 3*10
Hanging knee raise / medball (5kg) twist crunch / dorsal raises 3*10

Road/track running warm up/down 12:00 [2] 2.0 km (6:00 / km) +50m 5:20 / km
shoes: New balance 828

Thursday Nov 11, 2010 #

Note
rhr:50 slept:9.5 weight:62.8kg

10 AM

Trail/terrain running intervals 28:01 6.7 km (4:11 / km) +80m 3:57 / km
ahr:160 max:167 shoes: Adidas xc spikes

Threshold ints on grass (wet and muddy) around Endcliffe. 15 mins @ thresh (4.2km), 3 mins recovery, then 10 minutes of 15 secs strides and 15 secs recovery.

Road/track running warm up/down 31:25 [2] 6.3 km (4:59 / km) +50m 4:48 / km
shoes: New balance 828

Running drills / plyometrics 14:16 [2] 1.4 km (10:11 / km)
shoes: Adidas xc spikes

Quite a few strides this week, plus usual high knees, glute squeezes etc

5 PM

Trail/terrain running long 2:23:27 29.3 km (4:54 / km) +820m 4:18 / km
ahr:140 max:162 weight:61kg shoes: inov8 roclite 320

Round Sheffield Walk (run) with OJ. Knew it was going to hurt after this mornings session, but sometimes you have to push the boundaries, test your limits etc...
We were stonking along to start with, 15km in 67mins. Then this happened

After that, quite a lot of head-scratching and trying to jump fences (no compasses, OJ navigating using rubbish out of date 1:50,000 map).

Then after about 85-90 minutes I was starting to struggle. We shared a snickers bar (thanks Oli) then set off to finish the route at a slightly slower pace. I was getting slower and slower and OJ was pulling away every time it got uphill or even flat.
Haven't felt so bad during a run since the OMM 4 years ago I think. Struggled round the last 45 minutes dreaming of all the tasty snacks I was going to get in Tescos when I finished. Only had to walk up some steps.

Collapsed onto the sofa and consumed lots, then went to tescos and consumed more.

Great days training :) still have to do it properly though. Unfinished business. Oli then ran home (with bag) - nutter

C • I am ashamed 4

Wednesday Nov 10, 2010 #

Note
rhr:45 slept:9.5 weight:63.2kg

Note

Did 2 hours running around eccy woods making a film for shuoc / harvesters this afternoon - should be entertaining - watch this space

10 AM

Trail/terrain running 46:24 [2] 10.3 km (4:30 / km) +150m 4:12 / km
shoes: New balance 828

Easy up Porter, then to gym

Strength and conditioning 50:00 [1]

Hopping drills, box jumps and bar warm up

Squats 3*5 getting back into it with 80kg
DB walking lunge 3*10 with 2*10, 2*12.5, 2*12.5kg

Hanging row / press up 4*10
Chins / dips 3*10 (-19kg)
Fitball rollouts / hamstring curls 3*10

7 PM

Orienteering 47:21 [3] 6.5 km (7:17 / km) +150m 6:32 / km
shoes: inov8 x talon

Brutal night o around Concorde Park. 20 starters, 5 finishers!

Fun though - physical and technical, with real variation too

Trail/terrain running warm up/down 20:00 [2] 4.2 km (4:46 / km) +80m 4:21 / km
shoes: inov8 x talon

Twatted my shin on a rock and gave myself a dead arse sliding down one of the many sheer slippery slopes on the course. Gonna hurt in the morning...

C • sore arse in the morning 1

Tuesday Nov 9, 2010 #

11 AM

Road/track running 1:00:55 14.1 km (4:19 / km) +360m 3:50 / km
ahr:148 max:165 rhr:51 slept:9.5 weight:63kg shoes: New balance 828

Fartlek round some bits of Sheffield I had never been to. 10 by 6 secs strides on way home through city

6 PM

Strength and conditioning 15:00 [1]

Physio

Monday Nov 8, 2010 #

6 PM

Road/track running 38:50 [2] 8.0 km (4:51 / km)
shoes: New balance 828

Running down to track with Ralph - minging. Some jogging after

Running drills / plyometrics 30:00 [2]
shoes: New balance 828

Strength and conditioning 15:00 [1]

« Earlier | Later »