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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Dec 11, 2011:

activity # timemileskm+m
  Trail/terrain running5 6:12:20 47.58(7:49) 76.58(4:52) 1870
  Strength and conditioning3 1:50:00
  Road/track running2 1:46:03 15.03(7:03) 24.19(4:23) 50
  Spinning1 30:00
  Running drills / plyometrics1 30:00
  Total10 10:48:23 62.62 100.77 1920
  [1-5]8 8:28:23

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MoTuWeThFrSaSu

Sunday Dec 11, 2011 #

10 AM

Trail/terrain running long 1:54:15 intensity: (28:41 @1) + (59:47 @2) + (20:48 @3) + (4:59 @4) 22.32 km (5:07 / km) +800m 4:20 / km
ahr:137 max:166 shoes: inov8 roclite 315

Nice long hilly run from Newlands Corner. First 70 minutes with Fanni and Dave, then last bit with Dave with slightly higher pace. Lovely to be running in the Surrey Hills again :)

Saturday Dec 10, 2011 #

10 AM

Trail/terrain running race 1:06:21 intensity: (16:21 @1) + (5:55 @2) + (4:37 @3) + (37:17 @4) + (2:11 @5) 14.59 km (4:33 / km) +300m 4:07 / km
max:171 shoes: inov8 mudclaw

Brutal 10km at Bordon Heath. 10km of mud, hills, swamps, streams, wallowing, wading, ice, tank wallows, sand, etc. Pretty much a cross country designed by an orienteer (Dave Rollins) for an orienteer (ie. me).
Was bloody freezing though, with quite a bit of ice on the tops of the ponds, puddles and streams.
Had a good battle with Harold 'Warwick' Wyber for about 8km, then finally pulled away to win by about 40 seconds (in almost 42 minutes!). Fanni won the womens race (and beat most of the men too).

Good fun :)
7 PM

Road/track running (Recovery run) 25:28 [1] 4.69 km (5:26 / km) +50m 5:09 / km
ahr:113 max:134 shoes: inov8 road 255

Friday Dec 9, 2011 #

Note
(rest day)

Busy day being a taxi driver for mum, visiting relatives, meeting Fanni at the station etc... also Christmas day for the family :)

Thursday Dec 8, 2011 #

10 AM

Trail/terrain running 1:31:48 intensity: (32:44 @1) + (22:28 @2) + (21:03 @3) + (15:33 @4) 20.05 km (4:35 / km) +360m 4:12 / km
ahr:136 max:163 shoes: inov8 oroc 280

Just one session today due to Scania conference and flying to UK in the evening. Ran from Grondal to Tveta, then did a tempo time trial round the 10km loop in 37:21 (ave HR 156, max 163 - little bit low). Was some snow and ice on the ground, and couldn't get HR very high.

Then jogged back to Grondal and then ran the Scania lunch run.

Wednesday Dec 7, 2011 #

10 AM

Trail/terrain running 54:56 intensity: (22:14 @1) + (32:42 @2) 11.46 km (4:48 / km) +200m 4:25 / km
shoes: inov8 roclite black 2011

Nice run from work into Pershagen forest.
5 PM

Strength and conditioning 45:00 [0]

2*Bar WU, 2*6*60kg squats, 4*110, 120, 120, 120, 120kg half squats

3*12*(fitball rollouts, hyperextensions 5kg, womb wreckers (barbell hip thrusts) 40kg)

Tuesday Dec 6, 2011 #

10 AM

Road/track running intervals 1:20:35 intensity: (20:06 @1) + (25:26 @2) + (3:13 @3) + (23:09 @4) + (8:41 @5) 19.5 km (4:08 / km)
ahr:145 max:173 shoes: inov8 road 255

SNO tuesday indoor track

25*200m (200m float) in around 36s for interval and 46s for float.

34:43 for 10km.

Did my shoes up really loosely, and the foot felt ok. Was worse driving, and it didn't like the hurdle drills, so I didn't do them
6 PM

Trail/terrain running (Recovery run) 45:00 [1] 8.16 km (5:31 / km) +210m 4:53 / km
shoes: inov8 roclite black 2011

With Scotia and Ivar. Foot is fine if I don't do my shoe laces up. Interesting. Not sure how I will orienteer like that tomorrow though
10 PM

Strength and conditioning 5:00 [0]

Calf raises 4*12 R 3*12 L

Monday Dec 5, 2011 #

6 PM

Spinning 30:00 [1]

Resting the foot today - don't want to take any chances!
C • Smart... 2

Strength and conditioning 1:00:00 [0]

2*bar WU, squats 2*6*60kg, half squats 4*100, 110, 110, 120, 120kg

circuits - 3*45secs (8secs) burpees, plank, backward lunge, crunch with stick, leg cycling, side leg lifts, press ups, hip thrusts, twist crunch with med ball, dorsal raise)

Running drills / plyometrics 30:00 [0]

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