Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+m
	Trail/terrain running	11	14:58:13	99.17	(9:03)	159.6	(5:38)	3950
	Strength and conditioning	8	11:40:00
	Road/track running	12	7:28:09	55.12		88.7		650
	Orienteering	5	4:10:13	36.1	(6:56)	58.1	(4:18)
	Spinning	7	2:30:00
	Football	1	1:00:00
	Total	21	41:46:35	190.39		306.4		4600
averages - sleep:8.2 weight:63kg

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Monday Nov 30, 2009 #

Spinning warm up/down 10:00 [2]

Strength and conditioning 2:00:00 [1]

Swear these sessions are getting longer....

WU on spinning bike, then
Plyo hops, box jumps, single leg squats
Dynamic bar warm up
Few physio exercises
Throwing medicine ball on one leg with Danger

3*6 Double leg hurdle bounds finishing with box jump
3*6 Half squats 80 - 85 - 92kg - 150% body weight:)
3*8*2 Split squats 40kg
3*8*2 Single leg dumbell lifts 2*10kg
3*6 Eccentric hamstring lowers
3*8*2 Opp Arm/leg cable row things
3*8 Press up knee drive on fitball
3*12 Fitball hamstring bridge curl things

CD spinning

Road/track running 50:00 11.5 km (4:21 / km) +100m 4:10 / km
ahr:140 max:156 slept:8.5 shoes: Triumph 6

Nice cruise out from home along the streets with a bit of climb.

Sunday Nov 29, 2009 #

Road/track running warm up/down 13:20 [2] 2.1 km (6:21 / km)
shoes: Triumph 6

Jogging to and from Travelodge with Bilbo

Orienteering 45:30 ***** 9.3 km (4:54 / km)
ahr:140 max:160 shoes: Triumph 6

Wedding - o in Durham. Nice street score event. Very wet.

Saturday Nov 28, 2009 #

Trail/terrain running 1:39:00 20.5 km (4:50 / km)
ahr:137 slept:9.0 shoes: inov8 roclite 315

Long run from Durham with Oli pre Archer wedding. Oli was whinging

Friday Nov 27, 2009 #

Trail/terrain running 1:05:40 [3] 10.0 km (6:34 / km) +200m 5:58 / km
shoes: inov8 roclite 315

Terrain/small path run with Ralphy and Krissy round burbarge

Spinning warm up/down 15:00 [2]

Strength and conditioning 1:40:00 [1]

Group sesh
Spinning, then plyo hops and jumps, single leg squats, box jumps (higher box now), dynamic bar warm up all times 3. Group ankle balance exercise throwing medicine ball around

3*6 half squat 70 - 70 - 80 kg
3*6 deep squat 45 - 55 - 60kg
3*12 dumbell lunges, 12.5kg each hand
3*10 calf raises with 10kg db straight into 3*12 calf zig-zag bounds each side
4*12 superset press-ups, chin-ups, dips (first 2 assisted with 19kg, second 2 sets with 26kg)
3*12 reverse hypers 10kg
3*8 fitball rollouts

bit of a spin

all to clubland 16 - quality!

Thursday Nov 26, 2009 #

Road/track running intervals (Laboratory testing) 55:00 11.0 km (5:00 / km)
slept:9.0 weight:63kg shoes: Triumph 6

Fitness test at Sport Hallam. Lactate threshold test on a protocol of 3min increments from 12km/h up to 18km/h followed by a VO2 max test at 16km/h with increments of 1% incline per minute.

The threshold test was pretty easy on the most part, we were playing guess the lactate level. Stopped at 18, but after lactate level of 3.95 the coats were regretting telling me to stop there.

10 minutes recovery (defintiely doesn't feel very much!).
Managed to last 8.49 in the max test, bit gutted not to hang on till 9th minute, got a VO2 reading of just over 75.

Bits of jogging before, during and after.

Road/track running 53:22 [3] 12.4 km (4:18 / km) +150m 4:03 / km
ahr:141 max:150 shoes: Triumph 6

Steady cruise from home round the roads. Headed out east of the city - very pretty. Got a bit confused but relocated and ran back through the city and home.

Actually quite fun :)

Wednesday Nov 25, 2009 #

Note
slept:9.5 (rest day)

Library

C • they have one of them at Ha... 4

Tuesday Nov 24, 2009 #

Trail/terrain running 54:55 [3] 10.5 km (5:14 / km) +200m 4:47 / km
ahr:144 max:158 slept:9.0 shoes: inov8 roclite 315

10 times 4 minutes in terrain, but the terrain was actually a path, and the intervals were suspiciously like a fast jog, and a very similar speed to the recoveries...... Warm up and cool down were good quality though, and we did get off the path for about 15 minutes.
Ran from redmire along the conduit to the house, then up to the edge and along to the pole and back down.
The wind was so strong that Danger was swaying like Ralph on saturday night, and so that the "waterfalls" all along the edge had turned into water-rises like some kind of wierd geysers spraying us as we ran past.

Good to get out and do the session, and glad that we were both happy to adjust the intensity to an appropriate level!
Felt better after - my legs are pretty sore after a tough 4 1/2 days!

C • water rises.. 1

C • i like the way.. 1

Spinning 40:00 [2]

In hph with danger , nice and easy

good stretch and massage after

Strength and conditioning 10:00 [1]

Few minutes core fitball and balance

Monday Nov 23, 2009 #

Strength and conditioning 1:30:00 [1]

Spinning warm up/down 10:00 [2]

Road/track running 28:52 [2] 5.5 km (5:15 / km) +100m 4:49 / km
ahr:124 shoes: Triumph 6

Easy (very easy) recovery run up the parks and back down the roads.
Lots of sore muscles after the weekend.

Sunday Nov 22, 2009 #

Road/track running warm up/down 22:02 [2] 3.6 km (6:07 / km)
shoes: inov8 roclite 315

Orienteering race 50:48 [4] ***** 9.4 km (5:24 / km)
slept:4.0 shoes: inov8 roclite 315

Spook relays. Bit worse for wear after poptarts....
Great fun race round bingham and endcliffe, then the edge, then back round endcliffe.

i got wet

Football 1:00:00 [2]

Shuoc vs spook football
We won 4-3 despite me playing most of the game :)

Saturday Nov 21, 2009 #

Note

Spook dinner and poptarts. Didn't realise how much man-love there was for me in shuoc...

Road/track running warm up/down 35:58 7.4 km (4:52 / km)
shoes: inov8 f-lite

Morning warm up and warm down

Orienteering race 16:18 [5] ***** 4.3 km (3:47 / km)
ahr:167 max:176 shoes: inov8 f-lite

Sheffield City Chase prologue. Pissing rain but not cold. Was rushing and not orienteering well, but running fast. Made loads of small mistakes but managed to end up 2nd, 2 seconds down on Oli.

Road/track running warm up/down 22:45 4.0 km (5:41 / km)
shoes: inov8 f-lite

Afternoon

Orienteering race 25:09 [5] 6.5 km (3:52 / km)
ahr:174 max:192 shoes: inov8 f-lite

Sheffield city chase chase. Oli 2 secs in front, Kris and Ralph chasing. Cool race, got a bit frustrated by the multiple levels bit, had a comfortable 15-20 second lead going in, and came out about a minute behind thanks to some guess work and following the mapper the wrong way. Kris ran an awesome race but unluckily missed one out - would have been very interesting if he hadn't! Great stuff.

Friday Nov 20, 2009 #

Road/track running 57:00 [3] 13.6 km (4:11 / km) +300m 3:46 / km
shoes: Triumph 6

From home up to the sportsman, across the field, down some lanes and back thru the parks

Spinning 15:00 [2]

Strength and conditioning 1:40:00 [1]

Warm up
plyo, dynamic bar, box and single leg squats

loads of back squats, deep (70kg) and half (80kg)
superset pressups chins dips
rollouts
reverse hypers
plus various other stuff

Thursday Nov 19, 2009 #

Note
(rest day)

Wednesday Nov 18, 2009 #

Note

South Yorkshire Sports Awards evening. SYO won club of the year which was nice!

Trail/terrain running long 1:50:01 19.4 km (5:40 / km) +800m 4:42 / km
ahr:142 max:169 shoes: inov8 roclite 315

Long run with Jones Schorah and Smithard from Hope up Winhill, up Lose hill, along to Mam Tor and back down the valley by the castle. Nice route but buggered from Venice and yesterdays training

Tuesday Nov 17, 2009 #

Spinning warm up/down 15:00 [3]

Strength and conditioning 1:40:00 [1]

Warm up on bike
Plyo hops
Box squats
Single leg squats
Dynamic bar warm up

Back squats
DB lunges
Calf raises and bounds
Superset press ups, chins dips
Fitball rollouts
Reverse Hypers

Warm down spinning

Trail/terrain running 1:05:00 [3] 10.9 km (5:58 / km) +400m 5:02 / km
shoes: inov8 roclite 315

Night run with the boys on strines

Note

Physio made me do loads of lunges and squats, so combined with strength am buggered.

Monday Nov 16, 2009 #

Note

Last morning of walking round Venice, then travelling home

Sunday Nov 15, 2009 #

Event: Venice Street O

Road/track running warm up/down 22:30 4.1 km (5:29 / km)
shoes: Triumph 6

Orienteering race 1:06:44 16.9 km (3:57 / km)
ahr:165 max:181 shoes: Triumph 6

Venice race. Interesting, did loads of sightseeing before and after with my dad, so bit tired before (and after the hard run saturday after my cold). Felt good on the warm up and nervous. Managed to fall in the sea! Slipped on a really slippy flagstone passing some tourists on the edge of the walkway and fell into a little boat bit and got submerged up to my belly button! Not ideal 10 minutes before my start - quite funny though. So ran the race with wet shoes and shorts/pants....
Ran ok, didn't pick all the best routes, but managed to concentrate all the way and pretty happy to be 5th, 2.40ish down on Mamleev.

Still bit congested though

C • clutz 3

Saturday Nov 14, 2009 #

Orienteering warm up/down 26:14 [3] 6.1 km (4:18 / km)
shoes: Triumph 6

Warm up on the model map round some controls

Orienteering race 19:30 [5] 5.6 km (3:29 / km)
shoes: Triumph 6

Venice 'park-o'
Pretty easy, long sprint course, fun though. Felt ok on the warm up so pushed a little. Felt like I was running quite fast.

Loads of sightseeing/walking before and after

Road/track running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Triumph 6

Friday Nov 13, 2009 #

Note
(rest day)

Venice! (travelling)

Thursday Nov 12, 2009 #

Note
(rest day)

feeling a bit better today

Wednesday Nov 11, 2009 #

Note
(sick) (rest day)

not feeling fab....

Tuesday Nov 10, 2009 #

Note

Developed into a mild cold. Still stressed can't sleep well

Monday Nov 9, 2009 #

Note
(sick) (rest day)

Really stressed - it has been a hard week with training, surveying, coaching etc... (and shopping!), and some personal issues have left me really down, so felt bad today, decided to rest.

Sunday Nov 8, 2009 #

Trail/terrain running long 1:42:00 17.2 km (5:56 / km) +650m 4:59 / km
ahr:143 max:172 shoes: inov8 roclite 315

Run from Edale round the west part of the skyline route with Camel and Danger. Felt good!

Saturday Nov 7, 2009 #

Trail/terrain running intervals 1:45:00 20.2 km (5:12 / km) +800m 4:20 / km
ahr:146 max:166 shoes: inov8 roclite 315

Ran from home up the valley to Burbage, 10 times 4 mins off 1 min, mostly in terrain. Then cruised back down the valley home

Note

SYO talent afternoon in Eccy woods - cold!

Friday Nov 6, 2009 #

Note

5 hours finishing off Huntingdon survey, then dinner with godparents on way home

Trail/terrain running 50:00 10.5 km (4:46 / km)
shoes: Triumph 6

Morning run around Cambourne, will make an interesting sprint map

Thursday Nov 5, 2009 #

Note

Surveying in Huntingdon (5 hours) followed by fireworks in Cambridge

Wednesday Nov 4, 2009 #

Strength and conditioning 1:30:00 [1]

Really tough 7am session - body was not happy...
Will write session up later

Road/track running warm up/down 15:00 [2]

Trail/terrain running intervals 1:30:00 12.5 km (7:12 / km) +400m 6:12 / km
ahr:144 shoes: inov8 roclite 315

Grough reps on top of kinder with little rob , danger and shminty. Tough after this mornings strength session but great fun! 12 x 3 min (1 min)

Note

Club night with loads of people!

Tuesday Nov 3, 2009 #

Trail/terrain running 1:00:00 [3] 10.0 km (6:00 / km)
ahr:142 shoes: inov8 roclite 315

SteAdy lap of burbage with danger, mostly in terrain including an ascent of the plummet

Road/track running intervals 49:20 12.0 km (4:07 / km)
shoes: Triumph 6

Had to skip heroes with shuoc, train early to get some time with gf. Did fast road session 4 times 6 mins 2 min rec

Monday Nov 2, 2009 #

Road/track running warm up/down 15:00 [2]

Strength and conditioning 1:30:00 [1]

Jogged to gym and back.

Warm up-
Spot fast feet drills
Box jumps
Single leg box squats
Olympic lifting warm up with 20kg

3x6 back squat 50kg
3x12 walking lunges with 2x12.5kg DB
3x8 single leg calf raise with 10kg DB with single leg bounds after
3x12 press ups-chin ups-dips superset with 26kg assist
3x12 fitball rollouts
3x12 reverse hypers with 10kg

Twatted my shins on a box doing a high box jump which canes....
Damn you Hembrough

C • Hembrough? 1

C • you've totally stolen my Mo... 2

Spinning 45:00

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

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