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Training Log Archive: gg

In the 7 days ending Nov 20, 2011:

activity # timemileskm+m
  Strength and conditioning3 2:45:00
  Trail/terrain running3 1:44:05 12.62(8:15) 20.31(5:07) 310
  Orienteering1 1:41:52 12.5(8:09) 20.12(5:04) 750
  Road/track running2 1:16:01 9.86(7:43) 15.87(4:47) 350
  Spinning1 1:02:00
  Total7 8:28:58 34.98 56.3 1410
  [1-5]5 5:43:58

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MoTuWeThFrSaSu

Sunday Nov 20, 2011 #

Note
(rest day)

Rest day after club party last night!

Note

Experimental TRIMP count - 666

Saturday Nov 19, 2011 #

10 AM

Orienteering race 1:41:52 intensity: (14 @1) + (12 @2) + (3:38 @3) + (1:27:15 @4) + (10:33 @5) 20.12 km (5:04 / km) +750m 4:16 / km
ahr:164 max:172 shoes: inov8 x talon

Club ultra long champs. Mass start with loops, but only 2 loops then a common last loop, so basically 2 different courses. Ran all the way with Erik L and Julian Dent and dropped them at the end. Paced it well and felt good! 4 mins behind Jonas L though.

Trail/terrain running warm up/down 14:35 [1] 2.68 km (5:26 / km) +30m 5:09 / km
shoes: inov8 x talon

Eric was late, so not really enough time to warm up, and a short jog after

Friday Nov 18, 2011 #

3 PM

Strength and conditioning 1:00:00 [0]

Bar warm up

Squats
2*6*60kg
2*4*80kg
2*4*90kg

Then knee exercises

Then circuits - 3*12 fitball roll outs, fitball hip thrusts and 3*30 calf raises

Thursday Nov 17, 2011 #

11 AM

Trail/terrain running 45:30 intensity: (41:10 @1) + (4:20 @2) 8.83 km (5:09 / km) +80m 4:56 / km
shoes: inov8 roclite black 2011

Scania lunch run

Road/track running 21:10 intensity: (14:02 @2) + (7:08 @3) 4.57 km (4:38 / km) +100m 4:10 / km
shoes: inov8 roclite black 2011

Then run home

Wednesday Nov 16, 2011 #

5 PM

Strength and conditioning 1:00:00 [0]

Balance work

Bar warm up *2
Squats - 6*40kg, 2*6*60kg, 4*80kg, 4*90kg

2*
30 crunches with med ball, 2*15 side leg lifts, 20 dynamic plank, 12 dorsal raises 5kg, 30 calf raises, 2*12 lunges, 12 stick crunches

Road/track running 54:51 intensity: (24:51 @1) + (28:13 @2) + (1:47 @3) 11.3 km (4:51 / km) +250m 4:22 / km
ahr:130 max:149 shoes: inov8 road 255

Run to gym and back

Tuesday Nov 15, 2011 #

11 AM

Spinning intervals 1:02:00 intensity: (21:51 @1) + (10:50 @2) + (17:46 @3) + (11:33 @4)
ahr:136 max:165

Spinning intervals.
WU, 10 mins (1 min) 8*3 mins (45 secs) CD

Sore feet!
6 PM

Trail/terrain running 44:00 [1] 8.8 km (5:00 / km) +200m 4:29 / km
shoes: inov8 road 255

Easy evening jog with Scott and Iain

Monday Nov 14, 2011 #

6 PM

Strength and conditioning 45:00 [0]

Day off running.

Bar warm up (once)
Squats 6*20kg, 60kg, 60kg, 80kg, 80kg

Circuits
Side leg lifts
Leg cycling
Plank
Press ups
Squat jumps
Crunches
Crunches throwing med ball
Hip thrusts (single leg)
Backwards lunges

Balance exercises too

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