Training Log: gg

In the last 7 days:

activity

time

miles

Trail/terrain running

4:47:30

27.08

(10:37)

43.58

(6:35)

Strength and conditioning

2:25:00

Climbing

1:30:00

Orienteering

1:19:11

6.55

(12:05)

10.54

(7:30)

Cycling

50:00

12.43

(4:01)

20.0

(2:30)

Road/track running

44:02

5.84

(7:32)

9.4

(4:41)

Running drills

25:11

0.62

(40:31)

1.0

(25:10)

Total

12:00:54

52.52

84.52

3:35

0:00

Thursday Dec 4
	Note

	Picked up my car today :) Shiny VW Passat
	Orienteering 1:19:11 [3] ***** 10.54 km (7:31 / km)
	ahr:129 shoes: Innov8s
	Club training, night orienteering - hilly line-o. Tough session technically. Started to get tired after 70, made a big wobble, then cut it short.
Wednesday Dec 3
	Trail/terrain running 1:50:40 [2] 15.15 km (7:18 / km)
	ahr:129 max:161 shoes: 2009 Twisters
	Hanging all the controls (About 60) for training on friday. From home, past the club house, and then around Naset. Calf tired at the end.

	C • sorry to hear that: wish i ... 3
	Climbing 1:30:00 [1]


	Strength and conditioning 15:00 [1]


Tuesday Dec 2
	Strength and conditioning 1:00:00 [1]

	Warm up on bike. Loads of exercises supervised by physio. Followed by some massage.
	Road/track running warm up/down 23:21 [3] 4.4 km (5:18 / km)
	ahr:134 max:151 shoes: 2009 White Saucony
	2km warm up, 400m between drills and intervals, 2km cool down followed by long stretching session
	Running drills 25:11 [2] 1 km (25:11 / km)
	ahr:107 max:153 shoes: 2009 White Saucony
	Well, it's been a while, and my legs are suffering now, but a good set of 'Vernons'. Intend to do at least a couple of sets each week now.
	Road/track running intervals 20:41 [5] 5 km (4:08 / km)
	ahr:170 max:186 shoes: 2009 White Saucony
	5 times 1km on the indoor track. Was a bit sore after drills, so just sat in the pack for the first one. Decided that felt too easy so ran the rest solo and upped the tempo. Running 40sec laps (200m) felt really comfortable, and 36-37 felt ok, until the last rep - but running them off 60 secs recovery I'm not really surprised. Legs felt surprisingly good, better than my lungs! Promising for later in the winter as I improve my capacity. Ran - 3.16 3.10 3.07 3.04 3.04
Monday Dec 1
	Note

	December 1st. Today begins campaign 2009, winter training commencement. The next 5 months will be tough. nb Started well, first planned session got cancelled - after school was going to print off some maps for the weekend, and hang some controls. The printing took 4 hours (not the estimated 30 mins) so lost all the daylight and had a very late lunch (15.30).
	Cycling 50:00 [2] 20 km (2:30 / km)
	ahr:114 max:132 slept:7.0
	30 minutes before gym, 20 after on the indoor bike.
	Strength and conditioning 1:10:00 [1]
	ahr:103 max:148
	3 * 8 chin ups 3 * 15 back extensions (raising upper body from bent below to straight) 3 * 15 eccentric plyometric (?) calf raises, each side 3 * 12 eccentric plyometric (?) hamstring curls each side, 10kg 3 * 12 step ups, 40cm step, 10kg dumbell in each hand 3 * 15 side leg lifts 3 * 15 cycling style crunches 3 * 12 squats (only 12kg bar, but really in control and slowly - all about the posture) 3 * 12 tricep dips 3 * 15 press ups 3 * 15 crunches passing a 3kg ball from hands to feet Plus lots of stretching
Sunday Nov 30
	Trail/terrain running 1:06:11 [3] 11.57 km (5:43 / km)
	ahr:130 shoes: Innov8s
	Nice easy run out over Elfvik with the Lauris
	Note
	weight:64.9kg
	Last day of the film festival. Saw Australia - surprisingly good, and Changeling - unsurprisingly good.
Saturday Nov 29
	Trail/terrain running 1:50:39 [3] ***** 16.86 km (6:34 / km)
	shoes: 2009 Twisters
	Spiken Trophy. Club's annual 'silly' race. Messed up map and cryptic clues. I muddled round, worked out a few, and then followed the right people. Won the sprint finish :)

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Stockholm, Sweden Fair 36°F (feels like 31F) Humidity: 100%, Winds: 6mph Useful Daylight: 7:30 AM - 3:45 PM more details Weather data provided by weather.com®

Friday Dec 5	36 F Rain / Snow Showers	40%
Saturday Dec 6	35 F Rain / Snow	70%
Sunday Dec 7	31 F Snow Shower	40%
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