Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fatjeff

In the 30 days ending Nov 30, 2006:

	activity	#	time	miles		km		+m
	Running	13	9:08:18	48.82		78.57
	Orienteering	4	4:32:58	15.42	(17:42)	24.82	(11:00)	190	53 /	60c	88%
	Gym/conditioning	5	1:47:00
	Total	17	15:28:16	64.25		103.39		190	53 /	60c	88%
averages - sleep:7.8 rhr:52 weight:81.5kg

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Thursday Nov 30, 2006 #

Running warm up/down (IIF) 14:00 [2] 2.5 km (5:36 / km)
shoes: Gray Saucony

Gym/conditioning (IIF conditioning) 30:00 [2]

Running tempo (IIF) 26:22 [3] 5.0 km (5:16 / km)
ahr:157 rhr:54 slept:7.5 weight:80.7kg shoes: Gray Saucony

Wednesday Nov 29, 2006 #

Running intervals (IIF Intervals) 14:02 [5] 2.4 km (5:51 / km)
ahr:174 rhr:52 slept:7.5 weight:80.8kg shoes: Gray Saucony

Really hard session 12x80m sprints with either 80m or 160m jog recoveries

Running warm up/down (IIF + drills) 30:00 [2] 3.0 km (10:00 / km)
shoes: Gray Saucony

Tuesday Nov 28, 2006 #

Note
(rest day)

Jacks ill enforced rest day

Monday Nov 27, 2006 #

Note
rhr:53 slept:7.5 weight:82.1kg (rest day)

Sunday Nov 26, 2006 #

Note
slept:8.5

Yvette Baker Trophy at Moseley Green
Qualified for final
Too tired to run

Saturday Nov 25, 2006 #

Orienteering 19:42 [4] *** 1.72 km (11:27 / km)
spiked:11/12c shoes: O Falcon

Sprint race at Lakeside. Messed up 4, got distracted then slipped on rocks near 9.

Orienteering (Shadowing) 2:00:00 [3] 7.0 km (17:09 / km)
shoes: O Falcon

Shadowing juniors on simplification exercises

Friday Nov 24, 2006 #

Running tempo (Hampton Ridge run) 1:09:57 [3] 11.0 km (6:22 / km)
slept:8.25 shoes: O Falcon

Good long run. Felt strong all the way

Thursday Nov 23, 2006 #

Running warm up/down (IIF) 8:00 [1] 1.2 km (6:40 / km)
rhr:55 slept:8.5 shoes: Gray Saucony

Gym/conditioning (IIF circuit) 17:00 [4]

45secs of press ups, long sit ups, hip flexors, v sits, triceps + back extension 45secs recovery
Then second set with 30secs recovery

Wednesday Nov 22, 2006 #

Note
(rest day)

Tuesday Nov 21, 2006 #

Running tempo (Millersford) 43:10 [3] 7.0 km (6:10 / km)
rhr:52 slept:8.05 shoes: O Falcon

No soreness from left leg, think it's sorted.

Running intervals (Hudson's Field) 8:00 [4] 2.0 km (4:00 / km)
shoes: Gray Saucony

3 x 300m uphill with 300m jog recovery

Running warm up/down (IIF) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Gray Saucony

Run to Harnham Hill and return

Running intervals (IIF Hill intervals) 18:30 [5] 2.45 km (7:33 / km)
shoes: Gray Saucony

7 x steps + run off top to road, down steps recovery Felt quite good although last rep very hard from top of steps.
Last did this on 6 September, did 6 in 17.40.

Monday Nov 20, 2006 #

Running warm up/down 14:00 [2] 1.5 mi (9:20 / mi)
rhr:51 slept:9.75 shoes: Gray Saucony

Concentrated on placing left foot correctly and pain in lower left leg only slight.

Sunday Nov 19, 2006 #

Note
slept:7.0

British Schools Orienteering Championships

Saturday Nov 18, 2006 #

Gym/conditioning (Weights) 30:00 [3]

Leg press 130, Leg curl 20, Leg extension 20, Hip Abductor 40, Hip adductor 40.
Hamstrings + rhs adductor still sore from IIF.

Running warm up/down (Treadmill) 10:00 [2] 1.8 km (5:33 / km)
shoes: Gray Saucony

Left foot turning out on footstrike. Think this might be what is causing pain in lower left leg. Concentrated on putting foot down staright and leg did not hurt.