Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Nov 1, 2009:

activity

time

miles

Trail/terrain running

5:29:43

34.8

(9:29)

56.0

(5:53)

1400

Road/track running

2:40:24

22.25

(7:13)

35.8

(4:29)

200

Strength and conditioning

2:30:00

Spinning

1:15:01

Ultimate Frisbee

35:00

Orienteering

28:31

4.97

(5:44)

8.0

(3:34)

16 /

18c

88%

Other

20:00

Total

13:18:39

62.01

99.8

1600

16 /

18c

88%

2:26

0:00

» now

Sunday Nov 1, 2009 #

Trail/terrain running 1:36:37 17.9 km (5:24 / km) +500m 4:44 / km
ahr:128 max:153 shoes: Triumph 6

Steady hour run with Ralph and Kris turned a bit epic as it got dark and route was a bit longer than expected. Through Bingham Park, up and over to Limb Valley, around Lady Cannings, down Porter Valley a bit then back along the road as it was way too dark to see in the valley.

C • what have you guys got plan... 2

Saturday Oct 31, 2009 #

Event: Oxford City Race

Ultimate Frisbee 35:00 [2]

Me ash and Schorah vs Rooke, Taylor, pooboy and Embrey

we won

C • I blame Embrey 3

Road/track running 41:31 10.0 km (4:09 / km)
ahr:143 max:153 shoes: Triumph 6

Just went out for a run in Oxford suburbs before the city race

Orienteering race 28:31 * 8.0 km (3:34 / km)
ahr:169 max:177 spiked:16/18c shoes: inov8 f-lite

Oxford city race. Nice competition but I was a little disappointed with the planning on the men's open course. Virtually no route choice and not enough tricky short legs. Interesting playing dodge the buses, bikes, tourists and shoppers though. Won a bottle of wine

C • map 2

Trail/terrain running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Triumph 6

Jogging after with jonny crickmore

Friday Oct 30, 2009 #

Strength and conditioning 1:15:00 [1]

S and c different prog to Monday will write out later

Spinning warm up/down 15:00 [2]

Note

Tough afternoon shopping

Thursday Oct 29, 2009 #

Road/track running 46:53 [3] 10.3 km (4:33 / km) +200m 4:09 / km
shoes: Triumph 6

Steady pre brekkie up porter valley. Legs and body were not loving it this morning...

Road/track running intervals 1:12:00 15.5 km (4:39 / km)
shoes: Triumph 6

Road run with danger. 6 mins tempo, then pyramid hill set times 3, then 6 min tempo. Pyramids up crooksmoor then to crosspool.

Pyramids -

15 (15) 30 (15) 45 (15) 60 (30) 45 (30) 30 (15) 15 (15)

Wednesday Oct 28, 2009 #

Note

I'm being lazy this morning because I can. Shifting second strength to Friday and having the morning off

Trail/terrain running 2:06:46 19.9 km (6:22 / km) +600m 5:32 / km
ahr:147 max:166 shoes: inov8 roclite 315

Long run with danger from near snake pass inn, up to bleaklow, across to kinder and along north edge. Danger was a pansy and fell over lots.

Other 20:00 [2]

Games at syo club night. Good fun tonight ( as always...)

Tuesday Oct 27, 2009 #

Trail/terrain running intervals 1:36:20 16.4 km (5:52 / km) +300m 5:23 / km
ahr:142 max:168 shoes: inov8 roclite 315

Nice interval sesh with Danger. 12 times 3 minutes with 75 secs recovery.
We ran out from Redmires to Burbage mines, around there for a bit, then across towards Stanage Edge. Unfortunately visibility was around 15 metres, we didn't have a compass, and we were just looping around aimlessly, so we got completely disorientated and ended up in completely the wrong place. Long warm down :)

Note

Night time walk out to stanage edge with em

followed by beer, pizza and mariokart on my n64 :)

Monday Oct 26, 2009 #

Spinning intervals 1:00:01

5 times 6 minutes 2 mins recovery on the spinning bike dans la gym.

Strength and conditioning 1:15:00 [1]

Apres spinning

3x6 back squat 45 moving up to 50kg
3x12 walking lunges with 2x12.5kg DB
3x8 single leg calf raise with single leg bounds after
3x8 press ups-chin ups-dips superset with 19kg assist
3x12 fitball rollouts
3x12 reverse hypers with 10kg
some plyo jumps, bounds and hops
single leg dip squat things off side of a box for glutes

Note
(rest day)

Didn't sleep great, watching day legs of Smalandskavlen, prize giving, driving back to airport, travelling home

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