Training Log: gg

Trail/terrain running intervals 1:00:00 11 km (5:27 / km) +350m 4:42 / km
slept:8.25 weight:63kg shoes: inov8 roclite 315

Foxdals on Burbage - mostly in the woods and west of the valley.
Pretty intense version of Foxdals today, 10 times 3 mins (1 min), trying to keep all the reps uphill and in terrain, and recovering downhill.

Felt really good, except both achilles bit sore at first.

C • Ooh, be careful, the physio... 1

Orienteering 45:00 ***** 7.2 km (6:15 / km)
spiked:20/26c shoes: inov8 roclite 315

Night - o in Eccleshall Woods - rock hard!

Road/track running warm up/down 25:00 [2] 6 km (4:10 / km)
shoes: Triumph 6

Note
(rest day)

Road/track running 45:00 [2] 10.3 km (4:22 / km) +100m 4:10 / km
slept:9.25 shoes: Triumph 6

Normal easy 10 route up the valley

Orienteering 45:00 ***** 10 km (4:30 / km) +300m 3:55 / km
spiked:132/136c shoes: inov8 f-lite

Wow. Sprint training in the botanical gardens and around the Edge. Awesome new little map from Kris, and crazy sprint mass start gaffled session to follow. Awesome.

Road/track running warm up/down 25:00 [2] 4 km (6:15 / km)
shoes: inov8 f-lite

Strength and conditioning 2:45:00 [1]

These sessions are starting to get a bit epic...

Usual warm up then

4x8 Reactive calf jumps
4x5 Back squat on command straight into with box jumps 50-55-60-65kg
3x2x5 BB Lunge onto step 40 - 50 - 50kg
3x5 Stiff leg deadlift 50 -60 -70kg
3x12 Press ups (feet on fitball) superset with 3x12 Hanging row (feet on ball)
3x12 Superset chins (-26), shoulder press (10kg), dips (-26)
3x5 Back hypers (20kg) and 3 times 45 secs fitball plankage

Then loads of physio exercises, mostly for glutes and back/shoulder/ neck flexibility - really stiff now

Plus warm down on spinner bike

Road/track running 30:00 [2] 7 km (4:17 / km)
shoes: Triumph 6

Run down to the EIS - only got slightly lost

Running drills 1:10:00 [2] 4 km (17:30 / km)
shoes: inov8 f-lite

Candy running school. Good sesh

Trail/terrain running hills 2:08:00 18 km (7:07 / km) +1200m 5:20 / km
shoes: inov8 roclite 315

Managed to get away in the day between exam and assessment, so got in a long tough one. Out from pyb again, About an hour on small paths, rest in terrain. Longest toughest long run since bleaklow with kris

Trail/terrain running 45:00 [2] 6 km (7:30 / km)

Various walking and jogging during coaching course

C • walking? surely thats no ex... 1

Climbing 50:00 [1]

Bouldering at pyb