Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Dec 25, 2011:

activity

time

miles

Trail/terrain running

9:19:49

75.01

(7:28)

120.72

(4:38)

2220

Strength and conditioning

2:45:00

Running drills / plyometrics

1:00:00

Total

13:04:49

75.01

120.72

2220

[1-5]

9:19:49

3:02

0:00

» now

Sunday Dec 25, 2011 #

9 AM

Trail/terrain running long 1:48:44 25.0 km (4:21 / km) +450m 3:59 / km
ahr:148 max:164 shoes: inov8 road 255

Long christmas run with Robert the German marathoner and Itai. Good pace, and got better in second half.

6 PM

Trail/terrain running 20:00 [1] 3.3 km (6:04 / km) +80m 5:24 / km
ahr:105 max:120 shoes: New balance 828

Very easy jog with Fanni down to Kerio View and along to the rocks and waterfalls

9 PM

Strength and conditioning 5:00 [0]

Calves

Saturday Dec 24, 2011 #

Note

interesting

http://www.irishtimes.com/newspaper/sport/2011/122...

11 AM

Trail/terrain running 43:45 10.0 km (4:23 / km) +200m 3:59 / km
ahr:142 max:155 shoes: inov8 road 255

Spent most of the morning helping out at the Shoe4Africa race in Iten, then did 2 laps of the course with Itai.

5 PM

Trail/terrain running 59:53 13.24 km (4:31 / km) +240m 4:09 / km
ahr:139 max:158 shoes: inov8 road 255

With Itai and Mo.

Running drills / plyometrics 10:00 [0]

Strides at the track

Strength and conditioning 25:00 [0]

squats 2*6*60kg
half squats 5*4*100kg

9 PM

Strength and conditioning 5:00 [0]

Calves

Thursday Dec 22, 2011 #

Note
(rest day)

Went down to Kerio View hotel for pancakes. Lovely stuff

C • do you need a hand? 7

Wednesday Dec 21, 2011 #

10 AM

Trail/terrain running 46:13 10.0 km (4:37 / km) +180m 4:14 / km
ahr:137 max:156 shoes: inov8 road 255

Ran down to town with Fanni, then met up with Itai Maggidi for an steady 10km and some nice chat about Israel / USA / training in Portland with Salazar and Mo etc...

4 PM

Trail/terrain running 56:28 12.83 km (4:24 / km) +270m 3:59 / km
ahr:137 max:152 shoes: inov8 road 255

8km with Itai, then another loop on my own.

Strength and conditioning 55:00 [0]

Core plus calf raises

Tuesday Dec 20, 2011 #

11 AM

Trail/terrain running 26:55 [1] 5.27 km (5:06 / km) +130m 4:33 / km
shoes: inov8 road 255

To the track and back

Running drills / plyometrics 50:00 [0]

Drills and strides

4 PM

Trail/terrain running intervals 1:30:47 19.72 km (4:36 / km) +300m 4:17 / km
shoes: inov8 road 255

First interval session. Ran down to the track with Elesh (Zimbabwean 1500m runner). Ran first 4 intervals with him 1020m (track is apparently 408m long) at 3:45 pace with 2 min walk/jog recovery. That felt easy, so then I did 4 alone at 3:25-3:28 pace with 200m jog recovery. That felt quite tough.

It was made trickier by the fact that a cow wandered onto the track during my 5th interval and shat in what would have been lane one if there were any lane markings. Then in intervals 6 and 7, the cow, plus a friend) blocked lanes 1 and 2 :).

TIA

Tough session, long slow CD.

Monday Dec 19, 2011 #

11 AM

Trail/terrain running 1:02:11 12.07 km (5:09 / km) +200m 4:45 / km
ahr:121 max:135 shoes: inov8 road 255

Easy run with Fanni. Only problem with HATC is that it is on top of the biggest hill in Iten, so all runs are uphill on the way home....

4 PM

Trail/terrain running 44:53 9.29 km (4:50 / km) +170m 4:26 / km
ahr:126 max:145 shoes: inov8 road 255

Some running before strength and some jogging after.

Strength and conditioning 1:10:00 [0]

Core class (lots of glutes and plankage today). Then weights. 2*bar WU, 2*6*60kg, 3*4*100kg. Feels tough here - think all the dirt road running is tiring the legs much more than forest trails back home.

10 PM

Strength and conditioning 5:00 [0]

calf

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