Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m
Trail/terrain running	12	17:16:05	113.9	(9:06)	183.3	(5:39)	3920	6 /	6c	100%
Strength and conditioning	5	5:30:00
Road/track running	7	5:23:31	41.13		66.2		795
Spinning	4	2:42:02
Orienteering	3	2:37:04	21.13	(7:26)	34.0	(4:37)	700	44 /	47c	93%
Climbing	2	1:35:00
Ultimate Frisbee	1	35:00
Other	1	20:00
Running drills / plyometrics	1	10:00
Total	22	36:08:42	176.16		283.5		5415	50 /	53c	94%

3:35

0:00

» now

Saturday Oct 31, 2009 #

Event: Oxford City Race

Ultimate Frisbee 35:00 [2]

Me ash and Schorah vs Rooke, Taylor, pooboy and Embrey

we won

C • I blame Embrey 3

Road/track running 41:31 10.0 km (4:09 / km)
ahr:143 max:153 shoes: Triumph 6

Just went out for a run in Oxford suburbs before the city race

Orienteering race 28:31 * 8.0 km (3:34 / km)
ahr:169 max:177 spiked:16/18c shoes: inov8 f-lite

Oxford city race. Nice competition but I was a little disappointed with the planning on the men's open course. Virtually no route choice and not enough tricky short legs. Interesting playing dodge the buses, bikes, tourists and shoppers though. Won a bottle of wine

C • map 2

Trail/terrain running warm up/down 10:00 [2] 1.8 km (5:33 / km)
shoes: Triumph 6

Jogging after with jonny crickmore

Friday Oct 30, 2009 #

Strength and conditioning 1:15:00 [1]

S and c different prog to Monday will write out later

Spinning warm up/down 15:00 [2]

Note

Tough afternoon shopping

Thursday Oct 29, 2009 #

Road/track running 46:53 [3] 10.3 km (4:33 / km) +200m 4:09 / km
shoes: Triumph 6

Steady pre brekkie up porter valley. Legs and body were not loving it this morning...

Road/track running intervals 1:12:00 15.5 km (4:39 / km)
shoes: Triumph 6

Road run with danger. 6 mins tempo, then pyramid hill set times 3, then 6 min tempo. Pyramids up crooksmoor then to crosspool.

Pyramids -

15 (15) 30 (15) 45 (15) 60 (30) 45 (30) 30 (15) 15 (15)

Wednesday Oct 28, 2009 #

Note

I'm being lazy this morning because I can. Shifting second strength to Friday and having the morning off

Trail/terrain running 2:06:46 19.9 km (6:22 / km) +600m 5:32 / km
ahr:147 max:166 shoes: inov8 roclite 315

Long run with danger from near snake pass inn, up to bleaklow, across to kinder and along north edge. Danger was a pansy and fell over lots.

Other 20:00 [2]

Games at syo club night. Good fun tonight ( as always...)

Tuesday Oct 27, 2009 #

Trail/terrain running intervals 1:36:20 16.4 km (5:52 / km) +300m 5:23 / km
ahr:142 max:168 shoes: inov8 roclite 315

Nice interval sesh with Danger. 12 times 3 minutes with 75 secs recovery.
We ran out from Redmires to Burbage mines, around there for a bit, then across towards Stanage Edge. Unfortunately visibility was around 15 metres, we didn't have a compass, and we were just looping around aimlessly, so we got completely disorientated and ended up in completely the wrong place. Long warm down :)

Note

Night time walk out to stanage edge with em

followed by beer, pizza and mariokart on my n64 :)

Monday Oct 26, 2009 #

Spinning intervals 1:00:01

5 times 6 minutes 2 mins recovery on the spinning bike dans la gym.

Strength and conditioning 1:15:00 [1]

Apres spinning

3x6 back squat 45 moving up to 50kg
3x12 walking lunges with 2x12.5kg DB
3x8 single leg calf raise with single leg bounds after
3x8 press ups-chin ups-dips superset with 19kg assist
3x12 fitball rollouts
3x12 reverse hypers with 10kg
some plyo jumps, bounds and hops
single leg dip squat things off side of a box for glutes

Note
(rest day)

Didn't sleep great, watching day legs of Smalandskavlen, prize giving, driving back to airport, travelling home

Saturday Oct 24, 2009 #

Road/track running warm up/down 22:00 [2] 4.3 km (5:07 / km)
shoes: Triumph 6

Orienteering 34:08 5.9 km (5:47 / km) +300m 4:37 / km
shoes: 2009 Twisters

Smalandskavlen model event. Quite nice really - nicer than the actual race!

Orienteering race 1:00:45 11.2 km (5:25 / km) +400m 4:36 / km
shoes: 2009 Twisters

Smalandskavlen. Selection panel in their infinite wisdom decided i should run in the night. I shouldn't. Haven't run night since Tiomila. Had my worst technical race of the year, the area was pretty rubbish, but I wasn't switched on when I should have been. 8 minutes down on my leg. Luckily the rest of my team are pretty handy and we ended up 5th and won some bed sheets

Trail/terrain running warm up/down 16:00 [3] 3.2 km (5:00 / km)
shoes: 2009 Twisters

Warm up, no warm down was bloody freezing

Friday Oct 23, 2009 #

Note

Flew to Gothenburg for Smalandskavlen

Spinning 42:01

Spinning fartlek to beat of the music. Bit of a leg stretch before travelling.

Thursday Oct 22, 2009 #

Note
(rest day)

Pretty tired today, loads to do as well.

Wednesday Oct 21, 2009 #

Strength and conditioning 1:30:00 [1]

Pre breakfast sesh, including jogging to the gym and back (5 mins each way) and a bit on the spinning bike.

3x6 back squat 40kg
3x12 walking lunges with 2x10kg DB
3x8 single leg calf raise with single leg bounds after
3x12 press ups-chin ups-dips superset (although only 6 chins - i'm a weakling at the moment)
3x12 fitball rollouts
3x12 reverse hypers with 10kg

Trail/terrain running long 2:05:45 22.0 km (5:43 / km) +800m 4:50 / km
ahr:140 max:158 shoes: inov8 roclite 315

Nice run with Danger round Ladybower

Tuesday Oct 20, 2009 #

Trail/terrain running hills 1:28:19 16.6 km (5:19 / km) +330m 4:50 / km
ahr:147 max:169 shoes: inov8 roclite 315

Terrain hill reps with dave on stanage. 7 times 4 mins uphill through heather with 2 min downhill recovery. Then ran along to the pole and back down to the reservoirs. 10 times 10 sec hill sprints to finish

Road/track running 34:00 7.0 km (4:51 / km) +75m 4:37 / km
shoes: Triumph 6

Easy run with dave through the parks

Monday Oct 19, 2009 #

Strength and conditioning 1:00:00 [1]

Spinning wu and cu. Some general stuff and some squats and split squats. Had some assessment too including girth measurements of muscles, bmi (20.9), body fat (6.1%)

C • fat bastard 4

Climbing 50:00 [1]

Bouldering at the matrix with Schorah

Sunday Oct 18, 2009 #

Trail/terrain running race 1:43:03 **** 18.7 km (5:31 / km) +600m 4:45 / km
ahr:151 max:177 spiked:6/6c shoes: inov8 roclite 315

Fra relay champs. Ran the nav leg with Andy Davies. Came in first but unfortunately last leg guy missed a check point. Daymn

Saturday Oct 17, 2009 #

Event: Cambridge City Race

Orienteering race 33:40 ***** 8.9 km (3:47 / km)
ahr:161 spiked:28/29c shoes: inov8 f-lite

Cambridge city race. Really cool. Me and Craney bit in front and managed to beat him by about a minute.

Road/track running warm up/down 30:01 5.9 km (5:05 / km)
shoes: inov8 f-lite

Friday Oct 16, 2009 #

Note

'rest day' surveying Huntingdon all day

Thursday Oct 15, 2009 #

Trail/terrain running 39:16 8.2 km (4:47 / km)
ahr:135 shoes: Triumph 6

Pre-breakfast (!) run from my new flat in pissing rain. Through encliffe and Bingham parks.

Trail/terrain running 42:20 [2] 6.6 km (6:25 / km)
shoes: Triumph 6

Run with WAOC juniors around Cambourne.

Note

Afternoon surveying Huntingdon

Wednesday Oct 14, 2009 #

Trail/terrain running intervals (Grough intervals) 1:46:00 14.8 km (7:10 / km) +650m 5:52 / km
shoes: inov8 roclite 315

Ran up onto kinder with ralph and kris and did 40 mins foxdals in the groughs. Great training. Got stuck once. Then back down

Tuesday Oct 13, 2009 #

Road/track running hills 1:17:05 13.2 km (5:50 / km) +520m 4:53 / km
ahr:136 max:179 shoes: Triumph 6

Shuoc hill reps up Taptonville Road. 8 times 1.30ish up 2 ish down. Did a long warm up round Weston Park etc...
Kept consistent for all the reps

Rep just under 400m with 40m (?) climb

C • you running for Mercia at t... 6

Monday Oct 12, 2009 #

Spinning 45:00
ahr:124 max:150

Spinning in high performance suite at hallam. Nice place. Guess i'll be there a fair bit. Mostly just recovery but got going a couple of times to mix it up.

C • won't 2

Strength and conditioning 30:00 [2]

Some plyometrics and stuff.

C • high performance suite 8

Sunday Oct 11, 2009 #

Running drills / plyometrics 10:00 [3]

Trail/terrain running tempo 1:54:08 25.3 km (4:31 / km) +200m 4:20 / km
ahr:142 max:179 shoes: Triumph 6

Long run from the accommodation
Warm up followed by drills, then group run down to Rother Valley Country Park, starting comfortable pace, building up to nice tempo / threshold pace.
Bit of hard stuff thrown in at the end, then a slow warm down.

Good sesh

Saturday Oct 10, 2009 #

Trail/terrain running intervals 1:34:38 15.7 km (6:02 / km) +130m 5:47 / km
ahr:144 max:183 shoes: Adidas xc spikes

GB Squad Planning weekend in Spinkhill at an awesome boarding school.

6 times 1km xc reps off 1 minute at threshold. HR really high (was yesterday too) - normal for first sessions back though. Felt great running round beautifully manicured sports pitches with Rhodri. Couple of little climbs and lots of twisting and turning.
3.30, 3.28, 3.24, 3.24, 3.20, 3.20

Followed by 10 times 10 seconds hill sprints with good posture / driving up.

Good warm up and cool down

C • driving up 1

Friday Oct 9, 2009 #

Trail/terrain running 1:13:30 [3] 14.1 km (5:13 / km) +310m 4:42 / km
ahr:144 shoes: inov8 roclite 315

Nice run out with kris and ralph. Redmires burbage mines, roman road, burbage edge, stanage edge, pole redmires. Ralph was full of euphemisms

Thursday Oct 8, 2009 #

Note
(rest day)

Wow, almost as many rest days as Craney...

C • soft cock 3

Wednesday Oct 7, 2009 #

Climbing 45:00 [1]

Showed Oli a thing or two down the Works

Followed by club night

C • Get.. 6

Saturday Oct 3, 2009 #

Note
(rest day)

sorted out lots of stuff for moving into the new flat

C • where you living now? 2

Road/track running 1 [3]

C • you did 1 second of running? 3

Friday Oct 2, 2009 #

Note
(rest day)

£30 buffet breakfast

was supposed to head off to Nick Morgan's wedding, but decided it would a) kill me, b) not be fair to the guys i was staying with c) not be very much fun while sick for me or anyone so headed to my parents

Thursday Oct 1, 2009 #

Note
(sick) (rest day)

BAC conference followed by sportsaid ball

bit of sore throat wed night - too many bad nights sleep in a row, lots of talking at the conference

new sponsor though :)

C • who've you managed to get a... 4

« Earlier | Later »