Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 30 days ending Nov 30, 2010:

	activity	#	time	miles		km		+m
	Trail/terrain running	16	16:18:53	117.84	(8:18)	189.64	(5:10)	3805
	Road/track running	17	12:31:00	98.05	(7:40)	157.8	(4:46)	2420
	Strength and conditioning	10	5:33:23
	Orienteering	5	5:17:45	36.74	(8:39)	59.13	(5:22)	1455	39c
	Running drills / plyometrics	9	3:24:30	5.03		8.1		50
	Total	34	43:05:31	257.66		414.67		7730	39c
averages - sleep:8.8 rhr:47 weight:63kg

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Tuesday Nov 30, 2010 #

Note
rhr:48 slept:8.75 weight:63.7kg

11 AM

Trail/terrain running long 2:30:36 25.34 km (5:57 / km) +540m 5:22 / km
ahr:135 max:164 weight:62.2kg shoes: inov8 oroc 280

Long run from home - no chance of driving anywhere right now. With Pinky up to Crookes to collect Eric, then up Rivelin, lap round the golf course (because we could), through the woods to Headstone, red lined it to Redmires, across to Burbage Mines (tough) and back down Porter. Was feeling it the last 40 mins, luckily was mostly downhill. Up to knee deep snow in places, but nice clear day for the most part, and plenty of virgin snow.

Monday Nov 29, 2010 #

6 PM

Road/track running 39:11 [2] 8.2 km (4:47 / km)
shoes: New balance 828

Run down to EIS - slippy - with Jabba the cuddly Hutt, Ralph, Anwen and J-Ro, plus a DECENT warm down after the session (unlike absolutely everybody else, apart from those who ran home)

C • Warm down 1

Running drills / plyometrics 50:00 [2]
shoes: inov8 f-lite

Various running technique including high knees, skipping, hamstring squeezes, strides, horsies etc...

Strength and conditioning 23:10 [1]

Side leg lifts, clams, few stretches from my physio (lats, glutes, soleus).
Some stuff with Kelly including press ups, lunges, sit ups, burpees

Sunday Nov 28, 2010 #

11 AM

Trail/terrain running long 1:55:44 18.7 km (6:11 / km) +645m 5:17 / km
ahr:133 max:165 slept:9.5 shoes: inov8 oroc 280

Lovely long run with OJ and Eddie (and others initially) from Hathersage, up Stanage Edge, across Bamford Moor (terrain), up Win Hill and back to Hathersage along the river. Blue skies, 1cm of snow, gorgeous.

Saturday Nov 27, 2010 #

Road/track running hills 1:04:57 12.9 km (5:02 / km) +630m 4:03 / km
ahr:149 max:174 slept:8.5 shoes: inov8 oroc 280

ShUOC Heroes climbing everest for charity event (http://www.facebook.com/event.php?eid=168566163173...)

Did 4 reps in a couple of cm of snow. Just over 1km with 130m climb and pretty steep the whole way! Good session though, with jog down recoveries just over 4 mins.

Managed to run 6.20, 6.39, 6.44, 6.29 (last one with Ralph). Cleared the system out a bit!

nb, wasn't running above threshold much, but hr was a bit high and couldn't keep it low

Friday Nov 26, 2010 #

Note
rhr:45 slept:8.0 weight:63.7kg

1 PM

Trail/terrain running 1:11:26 12.0 km (5:57 / km) +220m 5:27 / km
ahr:130 max:150 shoes: inov8 x talon

Lovely run around Burbage with Pinky-face. Glorious blue sky and visibility in every direction amazing. Smashing

C • Sweden. 2

Thursday Nov 25, 2010 #

7 PM

Orienteering 43:02 6.4 km (6:43 / km) +190m 5:51 / km
ahr:146 max:162 shoes: inov8 oroc 280

Really cool night training on Wincobank. Mass start with about 10 of us. Was trying to cruise round but not feeling too great. Made a massive mistake after about 15 minutes and spent the rest of the course catching people.

Tuesday Nov 23, 2010 #

Note
slept:9.5 (sick)

C • Burbage Mines 2

Friday Nov 19, 2010 #

Note
rhr:49 slept:9.25

HR a bit up and little bit sniffly this morning so easy morning, plan to hit gym later thouh

Thursday Nov 18, 2010 #

12 PM

Trail/terrain running 44:02 [2] 9.5 km (4:38 / km) +150m 4:18 / km
ahr:133 shoes: New balance 828

Usual

6 PM

Road/track running intervals 1:20:40 18.1 km (4:27 / km) +160m 4:16 / km
ahr:143 max:173 shoes: New balance 828

Hardest Elle session yet. 8 times 1km, half at threshold and half at 10km pace. Ran the odd ones harder. Despite running right intensity and speed, HR was a bit higher than usual.

3.10, 3.19, 3.13, 3.20, 3.07, 3.24, 3.12, 3.27

Got slower as was trying (and failing) to keep HR down in last couple.

Ran on Carlisle street with Shminty and Tommy B

Running drills / plyometrics 12:00 [2] 1.0 km (12:00 / km)
shoes: New balance 828

Wednesday Nov 17, 2010 #

Note
(rest day)

Interesting day at the Inov8 conference. Lots of pretty new shoes to look at :)

Tuesday Nov 16, 2010 #

Note
rhr:44 slept:9.0 weight:63.6kg

Note

http://www.youtube.com/watch?v=WHFNXNPHDAE
Recently discovered footage of orienteering from 1973

C • haha 3

1 PM

Strength and conditioning 1:00:00 [1]

Hopping drills, box jumps and bar warm up
Lunge stretch, glute lunge, ITB walking stretch, cossack squats, hip lifts - extended warm up / flexibility

Heavy half squats 3*5 with 20, 40, 60kg, 1*3 with 90kg, then 3*5 90kg
DB walking lunge 3*10 with 2*10kg

Hanging row / press up 3*10
Chins / dips 3*10 (-19kg)
Fitball rollouts / hamstring curls 3*10

Road/track running 54:07 11.2 km (4:50 / km) +180m 4:28 / km
ahr:133 max:145 shoes: New balance 828

Usual up Porter, with 8 hill sprints (about 8 secs each)

Monday Nov 15, 2010 #

6 PM

Road/track running 37:50 [2] 8.1 km (4:40 / km)
shoes: New balance 828

Running drills / plyometrics 46:07 [2]
shoes: New balance 828

Strength and conditioning 11:28 [1]
slept:9.0

Sunday Nov 14, 2010 #

10 AM

Orienteering long 1:49:18 19.9 km (5:30 / km) +730m 4:38 / km
ahr:152 max:162 shoes: inov8 x talon

Long-O from the YH over the moors and steep woodland. Mass start 'race'. Formed a group with JD, Craney and Hector for most of it, cruising along at a decent speed with some good chat. Split up a bit in the 2nd half with some tough climbs and route choices. Dropped Craney before the butterflies, me and JD had the same, but not Hector. We got a 10 second gap coming out and extended that through the last couple of controls. I got the last control cleanly unlike JD and cruised in for the win. Nice run out, pretty physical in places!

Saturday Nov 13, 2010 #

10 AM

Trail/terrain running intervals 1:18:42 17.0 km (4:38 / km) +280m 4:17 / km
ahr:134 max:170 shoes: New balance 828

Interval session on planning weekend. Drills and good warm up, 3 times 1 mile around the lake with 1 min recovery, jog 5 minutes, then 5 times ~1.30 hill reps with jog down recovery, good warm down. Nice session, a lot of the guys running really well - big group!

Running drills / plyometrics 10:51 [2] 1.1 km (9:52 / km)
shoes: New balance 828

3 PM

Trail/terrain running 56:11 10.1 km (5:34 / km) +300m 4:51 / km
ahr:129 max:153 shoes: inov8 x talon

Easy recovery run with some of the guys from the YH in Osmotherley. Cracking day and views.

Friday Nov 12, 2010 #

Note
rhr:48 slept:8.5 weight:62kg

9 AM

Road/track running 29:00 [2] 5.8 km (5:00 / km) +130m 4:30 / km
ahr:126 max:138 shoes: inov8 f-lite

Easy recovery run, ending at Hallam for a (painful) massage. Feel good after though.

1 PM

Strength and conditioning 40:00 [1]

Gym was closed, so had to go to the punter's gym upstairs

Dynamic and bar warm up
Box drop into squat jump 4*6
DB rebound squat jump 2*8kg 4*6
Telemarks / Calf raises (+10kg) 3*10
Hanging knee raise / medball (5kg) twist crunch / dorsal raises 3*10

Road/track running warm up/down 12:00 [2] 2.0 km (6:00 / km) +50m 5:20 / km
shoes: New balance 828

Thursday Nov 11, 2010 #

Note
rhr:50 slept:9.5 weight:62.8kg

10 AM

Trail/terrain running intervals 28:01 6.7 km (4:11 / km) +80m 3:57 / km
ahr:160 max:167 shoes: Adidas xc spikes

Threshold ints on grass (wet and muddy) around Endcliffe. 15 mins @ thresh (4.2km), 3 mins recovery, then 10 minutes of 15 secs strides and 15 secs recovery.

Road/track running warm up/down 31:25 [2] 6.3 km (4:59 / km) +50m 4:48 / km
shoes: New balance 828

Running drills / plyometrics 14:16 [2] 1.4 km (10:11 / km)
shoes: Adidas xc spikes

Quite a few strides this week, plus usual high knees, glute squeezes etc

5 PM

Trail/terrain running long 2:23:27 29.3 km (4:54 / km) +820m 4:18 / km
ahr:140 max:162 weight:61kg shoes: inov8 roclite 320

Round Sheffield Walk (run) with OJ. Knew it was going to hurt after this mornings session, but sometimes you have to push the boundaries, test your limits etc...
We were stonking along to start with, 15km in 67mins. Then this happened

After that, quite a lot of head-scratching and trying to jump fences (no compasses, OJ navigating using rubbish out of date 1:50,000 map).

Then after about 85-90 minutes I was starting to struggle. We shared a snickers bar (thanks Oli) then set off to finish the route at a slightly slower pace. I was getting slower and slower and OJ was pulling away every time it got uphill or even flat.
Haven't felt so bad during a run since the OMM 4 years ago I think. Struggled round the last 45 minutes dreaming of all the tasty snacks I was going to get in Tescos when I finished. Only had to walk up some steps.

Collapsed onto the sofa and consumed lots, then went to tescos and consumed more.

Great days training :) still have to do it properly though. Unfinished business. Oli then ran home (with bag) - nutter

C • I am ashamed 4

Wednesday Nov 10, 2010 #

Note
rhr:45 slept:9.5 weight:63.2kg

Note

Did 2 hours running around eccy woods making a film for shuoc / harvesters this afternoon - should be entertaining - watch this space

10 AM

Trail/terrain running 46:24 [2] 10.3 km (4:30 / km) +150m 4:12 / km
shoes: New balance 828

Easy up Porter, then to gym

Strength and conditioning 50:00 [1]

Hopping drills, box jumps and bar warm up

Squats 3*5 getting back into it with 80kg
DB walking lunge 3*10 with 2*10, 2*12.5, 2*12.5kg

Hanging row / press up 4*10
Chins / dips 3*10 (-19kg)
Fitball rollouts / hamstring curls 3*10

7 PM

Orienteering 47:21 [3] 6.5 km (7:17 / km) +150m 6:32 / km
shoes: inov8 x talon

Brutal night o around Concorde Park. 20 starters, 5 finishers!

Fun though - physical and technical, with real variation too

Trail/terrain running warm up/down 20:00 [2] 4.2 km (4:46 / km) +80m 4:21 / km
shoes: inov8 x talon

Twatted my shin on a rock and gave myself a dead arse sliding down one of the many sheer slippery slopes on the course. Gonna hurt in the morning...

C • sore arse in the morning 1

Tuesday Nov 9, 2010 #

11 AM

Road/track running 1:00:55 14.1 km (4:19 / km) +360m 3:50 / km
ahr:148 max:165 rhr:51 slept:9.5 weight:63kg shoes: New balance 828

Fartlek round some bits of Sheffield I had never been to. 10 by 6 secs strides on way home through city

6 PM

Strength and conditioning 15:00 [1]

Physio

Monday Nov 8, 2010 #

6 PM

Road/track running 38:50 [2] 8.0 km (4:51 / km)
shoes: New balance 828

Running down to track with Ralph - minging. Some jogging after

Running drills / plyometrics 30:00 [2]
shoes: New balance 828

Strength and conditioning 15:00 [1]

Sunday Nov 7, 2010 #

11 AM

Orienteering race 1:20:58 *** 18.2 km (4:27 / km) +255m 4:09 / km
ahr:156 max:173 39c shoes: inov8 x talon

SHI Long. Really nice run in the New Forest - fast running, but sapping marshes and deep heather in places. Bit of a burn up really, and in a nailbiting finish, just pipped Craney. He ran better in the first half, but I caught up all the time in the woods towards the end, and got him in the last 4 controls. Nice England 1-2 and victory over the weekend :)

Trail/terrain running warm up/down 29:21 5.8 km (5:04 / km)
shoes: inov8 x talon

Saturday Nov 6, 2010 #

8 AM

Trail/terrain running 33:41 [2] 6.8 km (4:57 / km) +20m 4:53 / km
shoes: New balance 828

Easy from parents

2 PM

Orienteering race 37:06 8.13 km (4:34 / km) +130m 4:14 / km
ahr:159 max:169 shoes: inov8 x talon

SHI relay. 2nd leg. Out 4th, back 1st, team 2nd

Trail/terrain running warm up/down 35:25 6.4 km (5:32 / km) +30m 5:24 / km
shoes: inov8 x talon

Friday Nov 5, 2010 #

8 AM

Trail/terrain running 44:14 [2] 9.5 km (4:39 / km) +120m 4:23 / km
ahr:130 max:142 slept:9.0 weight:63.2kg shoes: New balance 828

Usual with you know who

C • Voldemort? 2

4 PM

Road/track running 36:18 [2] 7.4 km (4:54 / km) +180m 4:22 / km
shoes: inov8 f-lite

Easy run before and after gym

Strength and conditioning 45:00 [1]

Hops, jumps, bar warm up
Box drop into squat jump 4*6
DB rebound squat jump 2*8kg 4*6
Telemarks / Calf raises (+10kg) 3*10
Hanging knee raise / medball (8kg) twist crunch / hypers (10kg) 3*8

Thursday Nov 4, 2010 #

10 AM

Trail/terrain running 39:16 8.7 km (4:31 / km) +250m 3:57 / km
ahr:160 max:168 slept:8.0 weight:63.2kg shoes: Adidas xc spikes

Threshold ints around Endcliffe Park.
10 mins (2.9km)
10*30 sec hills in Bingham, jogging recovery
10 mins (2.7km)

Running drills / plyometrics warm up/down 8:17 [2] 0.9 km (9:12 / km)
shoes: Adidas xc spikes

Various

Road/track running warm up/down 32:46 [2] 6.4 km (5:07 / km) +50m 4:56 / km
shoes: New balance 828

4 PM

Road/track running 49:00 [2] 10.1 km (4:51 / km) +120m 4:35 / km
ahr:125 max:141 shoes: New balance 828

Easy run up Porter with Elle and Fanster

C • Fanster 2

Wednesday Nov 3, 2010 #

11 AM

Road/track running 40:00 8.0 km (5:00 / km)
rhr:43 slept:8.0 weight:63.6kg shoes: New balance 828

Treadmill test - lactate profiling. 3 mins at 14 up to 20km/h.

6 PM

Strength and conditioning 50:00 [1]

Hopping drills, box jumps and bar warm up

Squats 3*5 getting back into it with 50,70, 80kg
DB walking lunge 3*10 with 2*7, 2*10, 2*10kg

Hanging row / press up 4*10
Chins / dips 3*10 (-26kg)
Fitball rollouts / hamstring curls 3*10

Road/track running 41:02 [2] 8.2 km (5:00 / km) +150m 4:35 / km
shoes: New balance 828

Easy run with Pinky and picked up John before clubnight, and home after

Tuesday Nov 2, 2010 #

9 AM

Trail/terrain running 42:23 [2] 9.3 km (4:33 / km) +120m 4:17 / km
ahr:133 rhr:44 slept:7.75 weight:63.6kg shoes: New balance 828

Morning cruise up Porter

Running drills / plyometrics 11:05 2.2 km (5:02 / km) +50m 4:31 / km
ahr:145 max:154 shoes: New balance 828

Finished off with 3 loops of Botanical Gardens, each loop with 2 times 6 sec strides, some hill bounding and hill calf bouncing and some downhill leg speed work, with jogging between.

2 PM

Road/track running 57:35 13.7 km (4:12 / km) +360m 3:43 / km
ahr:141 max:154 weight:62.6kg shoes: New balance 828

Nice steady run out to Redmires and back. Felt sick - too close to lunch

Monday Nov 1, 2010 #

6 PM

Road/track running 45:24 9.3 km (4:53 / km)
shoes: New balance 828

Running down to EIS, then 4 laps with 70m fast, 30m very slow, and 11 laps warm down after session

Running drills / plyometrics 21:54 [2] 1.5 km (14:36 / km)
slept:8.0 weight:63.7kg shoes: New balance 828

Drills at the EIS - big group tonight - 18 people!

skipping, sidestepping, backwards running x 2
leg swings 10 each leg forwards/backwards and side/side

walking drills each x 2 - on toes (straight, toes in, toes out), on heels (straight, toes in, toes out)
straight leg drill x 2 (on balls of feet hopping from one leg to the other only using ankles - no bending of knees!)
'A' run x 2 (walking high knees)
'B' run x 2 (high knees with a skip)
'C' run x 2 (high knees with a leap - jump up as high as you can with each stride)
hamstring squeeze x 2 (bring your heel up towards your bum)

easy running with a quick hamstring squeeze every third step (10 hamstring squeezes each leg)
easy running with a quick full leg cycle every fourth step - hamstring squeeze and high knee (8 on one leg then change and 8 on the other leg)
4 x 50m strides each one getting faster (first stride ~ 70% full pace)

Strength and conditioning 23:45 [1]
shoes: New balance 828

Stability (4 sets)

30 second balance on toes on each leg
20m lunges
30 second plank one foot raised
10 squats
10 clams (each side)

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