Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Nov 13, 2011:

activity # timemileskm+m
  Trail/terrain running7 5:55:35 44.63(7:58) 71.82(4:57) 1630
  Strength and conditioning5 2:35:00
  Orienteering2 1:12:01 6.79(10:37) 10.92(6:36) 38011 /13c84%
  Road/track running2 1:05:30 7.83(8:22) 12.6(5:12) 100
  Running drills / plyometrics2 37:43 0.22 0.36
  Total12 11:25:49 59.47 95.7 211011 /13c84%
  [1-5]9 8:13:06
averages - sleep:9.2 weight:62.7kg

«»
2:06
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 13, 2011 #

Note

Experimental TRIMP count - 706
10 AM

Trail/terrain running 1:27:59 intensity: (1:19:51 @1) + (8:08 @2) 14.75 km (5:58 / km) +550m 5:02 / km
ahr:119 max:147 shoes: inov8 road 255

Plan was a steady 2hr run, but with sore calf took it slow. Ran with Axling and Daniel, about half in terrain. Cut it short too as was feeling the calf. Not good.

Saturday Nov 12, 2011 #

11 AM

Orienteering 24:54 intensity: (8 @1) + (3:21 @2) + (10:53 @3) + (10:32 @4) ***** 4.23 km (5:53 / km) +180m 4:51 / km
ahr:155 max:166 spiked:7/8c slept:9.0 shoes: inov8 x talon

Short distance training at Brosjon. Really nice! Wobbled a bit on the flat hill top to number 1, after that was pretty good.

Trail/terrain running 39:30 intensity: (12:53 @1) + (13:43 @2) + (4:40 @3) + (8:14 @4) 8.23 km (4:48 / km) +150m 4:24 / km
ahr:147 max:167 shoes: inov8 x talon

WU round the running trail at Brosjon, then 1 lap (2.5km) at threshold before the orienteering, then CD after.
4 PM

Trail/terrain running 33:31 [1] 6.2 km (5:24 / km) +100m 5:00 / km
shoes: inov8 road 255

Easy recovery run with Axling. Calf a bit sore :(

Friday Nov 11, 2011 #

5 PM

Orienteering 47:07 intensity: (22:25 @1) + (23:00 @2) + (1:42 @3) ***** 6.69 km (7:03 / km) +200m 6:08 / km
ahr:129 max:149 spiked:4/5c shoes: inov8 roclite black 2011

Started some night orienteering from Tveta, but lamp was playing up and course was a lot longer than expected, so ran 5 controls then back along trails.

Trail/terrain running 29:46 intensity: (13:00 @2) + (16:46 @3) 6.24 km (4:46 / km) +100m 4:25 / km
ahr:131 max:149 shoes: inov8 roclite black 2011

Strength and conditioning 50:00 [0]

2*olympic bar warm up

squats 6*20kg, 6*40kg, 2*6*60kg, 6*80kg getting the weight up a bit now

knee exercises 3 sets of 5 exercises

3*(12 stick crunches, 2*12 side leg lifts, 2*12 twisting crunches, 25 calf raises, 12*5kg dorsal raises)

Thursday Nov 10, 2011 #

Note

Was so tired in the afternoon after the conference that I had an hour sleep instead of training, then prepared food for club night.
8 AM

Road/track running 42:00 [2] 8.4 km (5:00 / km) +50m 4:51 / km
slept:9.5 weight:61.9kg shoes: inov8 road 255

Morning jog

Wednesday Nov 9, 2011 #

5 PM

Trail/terrain running 1:04:44 intensity: (13:48 @1) + (16:15 @2) + (27:03 @3) + (7:38 @4) 14.87 km (4:21 / km) +400m 3:50 / km
ahr:144 max:163 shoes: inov8 road 255

WU and CD from Grondal to Tveta, then decent aerobic run around the 10km loop in about 40 minutes. In road flats and with only a tiny lamp which weren't great. Felt good though!

Strength and conditioning 45:00 [0]

2*Olympic bar warm up
Squatting
10*20kg
10*40kg
2*6*60kg

Balance with medicine ball throwing on one leg

Circuits
3*(12*dorsal raises, 12*crunches throwing medicine ball, 12*leg raise crunches, 12*dynamic plank, 12*2*side leg lifts)
11 PM

Strength and conditioning 5:00 [0]

Calf raises

Tuesday Nov 8, 2011 #

12 PM

Trail/terrain running intervals 1:11:35 intensity: (4:50 @1) + (38:23 @2) + (5:00 @3) + (21:51 @4) + (1:31 @5) 16.52 km (4:20 / km) +280m 4:00 / km
ahr:144 max:169 slept:9.0 weight:63.4kg shoes: inov8 roclite black 2011

Threshold intervals with Iain from Tveta.

1, 2, 1, 2, 1km with 50-60 seconds jog recovery.
6 PM

Road/track running (Recovery) 23:30 [1] 4.2 km (5:36 / km) +50m 5:17 / km
shoes: inov8 road 255

10 PM

Strength and conditioning 5:00 [0]

Calf raises

Monday Nov 7, 2011 #

11 AM

Trail/terrain running 28:30 [1] 5.01 km (5:41 / km) +50m 5:25 / km
shoes: inov8 road 255

Scania Monday lunch run

Running drills / plyometrics 7:43 [0] 0.36 km (21:26 / km)

6 PM

Strength and conditioning 50:00 [0]

Circuits SNO monday night strength training.

Balance work then

3*30-40seconds of
Press ups
Lunges
Dorsal raises
2*Side leg lifts
Burpees
Crunches
Twisting crunches with medicine ball
Leg cycling
Hip thrusts

Also 3* 25 calf raises and 3 *10 squats with girlfriend on my back in the evening :)

Running drills / plyometrics 30:00 [0]

After the circuits

« Earlier | Later »