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Training Log Archive: gg

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+m
	Trail/terrain running	19	18:23:45	118.49	(9:19)	190.69	(5:47)	4275
	Strength and conditioning	8	13:40:00
	Orienteering	13	12:03:28	70.21	(10:18)	113.0	(6:24)	3245	326 /	364c	89%
	Road/track running	7	6:10:16	51.51	(7:11)	82.9	(4:28)	660
	Spinning	2	1:23:00
	Climbing	1	1:00:00
	Running drills / plyometrics	1	50:00	1.06	(47:20)	1.7	(29:25)
	Other	1	30:00
	Total	32	54:00:29	241.27		388.29		8180	326 /	364c	89%
	[1-5]	32	53:30:29
averages - sleep:8.6 weight:61kg

3:36

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Sunday Jan 31, 2010 #

12 PM

Trail/terrain running warm up/down 28:23 [2] 4.7 km (6:02 / km) +150m 5:12 / km
shoes: inov8 roclite 315

Orienteering race 1:20:03 ***** 13.7 km (5:51 / km) +300m 5:16 / km
spiked:20/23c slept:7.5 shoes: inov8 roclite 315

Big Moor Northern Champs national event. After a tough week, I felt surprisingly good through the tough tussocks, and when I finished I was pretty pleased with myself until I saw speedy Johnson's time - very impressive! I enjoyed the race despite the aforementioned tussocks and the nature of the rest of the terrain. Some really cool technical foresty bits.

C • Tussocks ... not nice, or f... 2

Saturday Jan 30, 2010 #

Event: Northern Champs weekend

10 AM

Trail/terrain running warm up/down 19:24 [2] 2.8 km (6:56 / km)
shoes: Triumph 6

Running drills / plyometrics 50:00 [2] 1.7 km (29:25 / km)
shoes: Triumph 6

Orienteering race 3:13 [5] **** 1.0 km (3:13 / km)
spiked:5/5c shoes: Triumph 6

Huge group training in Hillsborough Park before the Beeley event. Loads from SYO, ShUOC, YHJS etc...
Firstly did an excellent drill session with Kellster then some sprint -o training.

First up was a mass start route choice exercise with little rob, aiden, ralph and KJ, short sharp and intense.

Road/track running race 2:22 [4] 0.8 km (2:57 / km)
shoes: Triumph 6

Then we did an 800m asphalt loop...

Orienteering race 5:13 [4] ***** 1.5 km (3:29 / km)
spiked:4/5c shoes: Triumph 6

...directly into another route choice exercise.

Orienteering 2:05 [2] **** 0.4 km (5:12 / km)
spiked:5/5c shoes: Triumph 6

Followed by a compass exercise.

A good mornings training! 20 minutes rest, then time to warm up for Beeley...

12 PM

Trail/terrain running warm up/down 14:13 [2] 2.0 km (7:07 / km)
shoes: inov8 roclite 315

Orienteering race 30:37 ***** 5.5 km (5:34 / km) +190m 4:45 / km
spiked:21/26c slept:8.5 shoes: inov8 roclite 315

Middle distance in Beeley Woods. Really nice, but still feeling it from this morning! Only 2 mistakes over 10 seconds, one wobble and one what the hell is going on here (control in a pit in and area with multiple unmapped pits).

Pretty happy

Friday Jan 29, 2010 #

12 PM

Trail/terrain running 1:20:00 [2] 9.5 mi (8:25 / mi) +370m 7:31 / mi
shoes: inov8 roclite 315

Shadowing Em's little brother Jack round on Burbage.

4 PM

Strength and conditioning 1:50:00 [1]

Spinning WU/CD
3 times 8 sets plyo hops - double legs forward and back, single legs diagonals, double legs switching directions
3*8 box squat jumps
3*8*2 single leg squats
3*6 dynamic bar warm up

'Some' box drop jumps
4*4 Half Squats 80 - 100 - 100 - 110kg
3*2*5 Bulgarian Split Squats: 50kg
3*6 Good Mornings: 30 - 40 - 40 kg
3*2*6 Opposite Arm/leg cable row squats: 16kg
3*12 Press Up Knee Drives, quick switch
3*12 Hammy Bridge, hips up

Thursday Jan 28, 2010 #

Note
slept:9.0 (rest day)

Wednesday Jan 27, 2010 #

Trail/terrain running long 1:58:00 22.3 km (5:17 / km) +440m 4:49 / km
slept:9.5 shoes: inov8 roclite 315

Long run out with Kris. Ran up to Bleaklow, and it earned its name. Snow / ice, strong winds, rain and very low vis forced us back down to the reservoir so we ran a lap of the north 2 reservoirs. Knackered.

C • wusses 1

Tuesday Jan 26, 2010 #

Note

Proper paggared. Toughest days training this winter.....
Had to sit on the sofa for 20 mins when I got back before I could summon the energy to shower. Haven't moved from sofa since either....

C • paggered 1

10 AM

Orienteering intervals 37:00 ***** 6.6 km (5:36 / km) +200m 4:52 / km
spiked:45/50c slept:7.5 shoes: inov8 roclite 315

Showing Kris how to orienteer in Eccy Woods.

Trail/terrain running warm up/down 32:00 [2] 3.7 km (8:39 / km) +75m 7:51 / km
shoes: inov8 roclite 315

Jogging before after and between intervals

6 PM

Road/track running intervals 1:31:33 19.9 km (4:36 / km) +240m 4:20 / km
weight:60kg shoes: Triumph 6

6 times 1.5km down Carlisle Street. Big (ish) group tonight, me and John pacing it at the front. Felt good and pushed pretty hard. Gutted myself on the last interval, partly to see what John had left, and partly because I was feeling good and I haven't pushed it to the max much so far this winter. 90 secs recovery.

5.02, 4.52, 4.50, 4.56, 4.50, 4.41

Monday Jan 25, 2010 #

9 AM

Strength and conditioning 1:40:00 [1]

Plyos, box and single leg squats.

4 *4 Front Squats 50kg
3*2*5 Barbell lunge onto step 50kg
4*8 Barbell dynamic calf raise 60 - 60 - 60 - 70kg

Superset
3*6 DB press 2*12.5kg
3*6 DB row 2*15kg
3*6 dips -12kg

Superset
3*6 Barbell rollout
3*6 Glute Hamstring evil killer machine thing

Spinning

6 PM

Road/track running 1:06:20 14.1 km (4:42 / km) +270m 4:18 / km
slept:8.0 weight:61kg shoes: Triumph 6

Nice run out with John, discussing availability / attractiveness of various ladies....

C • conclusions? 2

Sunday Jan 24, 2010 #

Orienteering race 42:00 ***** 8.4 km (5:00 / km) +250m 4:21 / km
spiked:24/24c slept:9.0 shoes: inov8 o shoe prototype

Treeton colour coded - Brown. Pretty nice forest, difficult to plan on but really enjoyable and plenty to challenge. Cruised round never in top gear but hardly missed a sausage - no meaningful time loss.

Trail/terrain running warm up/down 22:20 [2] 4.1 km (5:27 / km) +75m 4:59 / km
shoes: inov8 o shoe prototype

Saturday Jan 23, 2010 #

Trail/terrain running intervals 1:18:40 14.0 km (5:37 / km) +295m 5:05 / km
shoes: inov8 roclite 315

Burbage terrain reps, 10 times 4 mins, feeling a bit heavy - maybe after strength and fast run yesterday?
Lovely warm day and dead bracken :)

Friday Jan 22, 2010 #

11 AM

Road/track running 1:00:00 14.7 km (4:05 / km) +150m 3:53 / km
ahr:148 max:160 slept:9.5 weight:61kg shoes: Triumph 6

Good speed run in the rain out to EIS via my 2km interval road, and back along the Five Wiers Walk which was actually quite nice.

4 PM

Strength and conditioning 1:50:00 [1]

Spinning WU/CD
3 times 8 sets plyo hops - double legs forward and back, single legs diagonals, double legs switching directions
3*8 box squat jumps
3*8*2 single leg squats
3*6 dynamic bar warm up

'Some' box drop jumps
4*4 Half Squats 80 - 100 - 105 - 110kg
3*2*5 Bulgarian Split Squats: 40 - 50 - 50kg
3*6 Good Mornings: 30 - 40 - 40 kg
4*4 Front squats 50kg
3*2*6 Opposite Arm/leg cable row squats: 16kg
3*12 Press Up Knee Drives, quick switch
3*12 Hammy Bridge, hips up

Thursday Jan 21, 2010 #

Note
slept:9.5 (rest day)

Proper rest - didn't leave the house :)

Wednesday Jan 20, 2010 #

Note
slept:10.0 (rest day)

tired

Tuesday Jan 19, 2010 #

9 AM

Orienteering intervals 46:46 ***** 11.8 km (3:58 / km) +340m 3:28 / km
spiked:46/50c shoes: Triumph 6

Sprint orienteering intervals around Walkey, Uni and then into centre with Scotia and Shminty. 10 intervals between 3 and 7 minutes head to head with 1-2 mins jogging recovery. Good session! Strange to be running on not snow and fast.

Road/track running warm up/down 30:30 5.2 km (5:52 / km)
shoes: Triumph 6

WU, CD and recoveries

Monday Jan 18, 2010 #

Strength and conditioning 2:00:00 [1]

Spinning, plyos, box and single leg squats.

4 *4 Front Squats 50kg
3*2*5 Barbell lunge onto step 50kg
4*8 Barbell dynamic calf raise 40-50-60-70kg

Superset
3*6 DB press 2*12.5kg
3*6 DB row 2*15kg
3*6 dips -12kg

Superset
3*6 Barbell rollout
3*6 Glute Hamstring evil killer machine thing

Spinning

Sunday Jan 17, 2010 #

Orienteering 1:46:06 ***** 13.6 km (7:48 / km) +490m 6:37 / km
spiked:22/23c shoes: inov8 o shoe prototype

Hanging the long training around Grizedale (because nobody else would). Tough but nice, and very little snow.

Saturday Jan 16, 2010 #

Trail/terrain running warm up/down 20:43 [2] 3.4 km (6:06 / km)
shoes: inov8 o shoe prototype

Orienteering race 41:57 ***** 5.7 km (7:22 / km) +200m 6:16 / km
spiked:14/16c shoes: inov8 o shoe prototype

Properly tough middle distance on Moor Top. Deepest snow of the week, really marshy and tough forest! Really enjoyed it though, despite the icey marsh water seemingly every step. Caught Spongey at 3 and got away from him at 9. Ran a decent time - better than anyone last year with no snow! (we ran last year's O-trial course). Bloody freezing after and not up for a second session.

Friday Jan 15, 2010 #

Orienteering 17:27 [3] ***** 2.3 km (7:35 / km) +80m 6:28 / km
shoes: inov8 o shoe prototype

Bishop Woods line-o mostly through the green stuff - awesome!

Orienteering race 37:59 ***** 5.6 km (6:47 / km) +150m 5:59 / km
spiked:14/16c shoes: inov8 o shoe prototype

Middle distance course on Bishop Woods. Really nice area but tough in the snow. Ran really well, 2 small misses - one through the green, one getting careless at the end, but pretty please really - best orienteering of the week, nice flow.

Trail/terrain running warm up/down 16:10 [2] 2.7 km (5:59 / km) +30m 5:40 / km
shoes: inov8 o shoe prototype

Thursday Jan 14, 2010 #

Orienteering race 21:26 ***** 2.9 km (7:23 / km) +75m 6:33 / km
spiked:10/13c shoes: inov8 o shoe prototype

Forest sprint in Graythwaite from the cottage. Getting pretty dark and low vis in the green - tough sprint, not my best!

Trail/terrain running warm up/down 15:45 [2] 2.9 km (5:26 / km) +20m 5:15 / km
shoes: inov8 o shoe prototype

Orienteering 13:09 ***** 1.9 km (6:55 / km) +120m 5:16 / km
spiked:6/6c shoes: inov8 o shoe prototype

Short gaffled head-to-head prior to the forest sprint.

Trail/terrain running warm up/down 31:00 [2] 5.6 km (5:32 / km) +50m 5:18 / km
shoes: inov8 o shoe prototype

Orienteering intervals 1:00:00 ***** 6.3 km (9:31 / km) +200m 8:13 / km
spiked:19/23c shoes: inov8 o shoe prototype

Trains on Black Beck with Duncan, Scott, Speakey, Spongey and Hector. Tough area even without the snow! Each hung one and raced 4 loops. Probably my worst o of the week. Hung one in the wrong place under pressure - whoops!

Wednesday Jan 13, 2010 #

Orienteering 45:00 ***** 7.5 km (6:00 / km) +100m 5:38 / km
spiked:20/21c shoes: inov8 o shoe prototype

Downhill-o on Hampsfell. Pretty lethal on the icey and snowy limestone pavement, but awesome in the rest - really interesting course with tricky route choices.

Trail/terrain running warm up/down 22:50 [2] 3.5 km (6:31 / km) +230m 4:55 / km
shoes: inov8 o shoe prototype

Orienteering 1:21:00 ***** 8.8 km (9:12 / km) +330m 7:45 / km
spiked:26/31c shoes: inov8 o shoe prototype

Pairs-o with Speakey on High Dam. First off a line, then various things, talk-o, map memory, route choice and a bit of a race. Toughest conditions of the week!

Trail/terrain running warm up/down 8:00 [2] 1.1 km (7:16 / km)
shoes: inov8 o shoe prototype

Tuesday Jan 12, 2010 #

Orienteering 37:57 ***** 5.7 km (6:39 / km) +220m 5:35 / km
spiked:12/14c shoes: inov8 o shoe prototype

Briar Shot night o

Up in the Lakes with a little bit of snow. Ran from the cottage. Main time loss at third control - stood about 10m away from it not seeing the tape until Speakey ran in. Doh!
Good battle with Matthew taking different lines after that. Bit rusty but not too bad considering

Trail/terrain running warm up/down 17:48 [2] 3.7 km (4:49 / km)
shoes: inov8 o shoe prototype

Monday Jan 11, 2010 #

4 PM

Strength and conditioning 1:50:00 [1]

Some post exam fun

Spinning, plyos, box and single leg squats.

4 *4 Front Squats 40-40-45-50kg
3*2*5 Barbell lunge onto step 40-45-50kg
3*8 Barbell dynamic calf raise 40-50-60kg

Superset
3*6 DB press 2*12.5kg
3*6 DB row 2*15kg
3*6 dips -19kg

Superset
3*6 Barbell rollout
3*6 Glute Hamstring evil killer machine thing

Spinning

C • Warrior O-Trial 2

C • evil killer machine thingy 2

Sunday Jan 10, 2010 #

Note
slept:9.0 (rest day)

Brrr 11 degrees in my house... back to bed to revise :)

Saturday Jan 9, 2010 #

Trail/terrain running long 1:58:28 22.9 km (5:10 / km) +500m 4:40 / km
ahr:136 max:155 slept:8.3 shoes: inov8 o shoe prototype

Decided on an ecologically friendly run from home today

Long decent paced run over to Rivelin, up to the dam, over Redmires, through some thigh deep snow towards the mines and back down Porter valley. Got into a head-to-head race with an MTBer on the way down the valley - he looked and sounded like the dad off Family Guy. In an epic Top Gear like struggle, I managed to keep in touch and even be ahead entering Bingham Park, but then the flat asphalt gave him the edge and it was game over....
Buggered now - some really tough climbs and sapping snow.

C • Are we going to enter a Hal... 10

Spinning intervals 1:08:00

6 times 6 minutes with little rob, schorah and benham at hallam

Other 30:00 [0]

Largest fish and chip dinner* ever

Stomach......... distended.........feel.............sick............

* may also contain battered jumbo sausage, large fish, large chips and beans

C • well done! 3

Friday Jan 8, 2010 #

Trail/terrain running 1:12:35 13.7 km (5:18 / km) +380m 4:39 / km
ahr:139 max:164 slept:9.0 shoes: inov8 o shoe prototype

Decent paced hilly run up Porter, across and around Limb Valley. Bumped into Benham skiing in Bingham Park

C • I was actually just walking... 4

Strength and conditioning 1:45:00 [1]

normal w/u
3*4 box drop jumps
4*4 Half Squats 90 - 100 - 100 - 100kg
3*2*5 Bulgarian Split Squats: 40 - 40 - 40kg
3*6 Good Mornings: 20, 30, 30 kg
3*10 Ecc Ham Lowers
3*2*6 Opposite Arm/leg cable row squats: 16kg
3*8 Press Up Knee Drives, quick switch
3*6 Hammy Bridge

Thursday Jan 7, 2010 #

Road/track running intervals 1:05:20 16.0 km (4:05 / km)
shoes: Triumph 6

Intervals on indoor track at EIS with John

3*1km, 2*2km, 3*1km all at 3.20 pace with 1min recovery

Good sesh.

Wednesday Jan 6, 2010 #

Strength and conditioning 1:00:00 [1]

Spinning WU/CD
3 times 8 sets plyo hops - double legs forward and back, single legs diagonals, double legs switching directions
3*8 box squat jumps
3*8*2 single leg squats
3*6 dynamic bar warm up

4*4 heavy half squats 80 - 90 - 100 - 105kg, felt little twinge in R knee last one
3*8 press up knee drive
3*12 reverse hyper with 10kg

Trail/terrain running 1:07:30 13.4 km (5:02 / km) +280m 4:34 / km
ahr:136 max:161 slept:8.5 weight:62kg shoes: inov8 o shoe prototype

Steady up Porter with John, back through some new little paths and roads.

Tuesday Jan 5, 2010 #

Note

snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow snow

C • no shit !? 4

Trail/terrain running intervals 1:34:32 15.3 km (6:11 / km) +290m 5:39 / km
ahr:139 max:172 shoes: inov8 o shoe prototype

Original plan of indoor track was wrecked by the fact that it wasn't going to be easy to get there, so 8 of us ran up to the golf course and did a session in the snow.
6 times ~ 650m in about 2.40 (1.20)
then after some jogging, we did some sprints fox and hound stylee.

Good session in the end.

Monday Jan 4, 2010 #

Spinning warm up/down 15:00 [2]

Strength and conditioning 1:45:00 [1]
slept:7.5

New session.
Spinning, plyos, box and single leg squats.

4 *4 Front Squats 30-35-40kg
3*2*5 Barbell lunge onto step 20-30-40kg
3*8 Barbell dynamic calf raise 20-30-40kg

Superset
3*6 DB press 2*12.5kg
3*6 DB row 2*15kg
3*6 dips -19kg

Superset
3*6 Barbell rollout
3*6 Glute Hamstring evil killer machine thing

Spinning

Sore shoulder - partly from sleeping badly (?!)

C • shoulder 3

Trail/terrain running 48:50 [2] 10.2 km (4:47 / km) +170m 4:25 / km
ahr:133 shoes: inov8 o shoe prototype

Steady up Porters in snow and ice. Great choice of shoe :)

C • shame it's 1

Sunday Jan 3, 2010 #

Trail/terrain running long 2:56:34 23.4 km (7:33 / km) +920m 6:18 / km
ahr:139 max:167 shoes: inov8 roclite 315

2 hour run in peaks with Camel. It took 3 hours due to the snow though. Waist deep at times, but beautiful day and great fun!
We were aiming for Edale, but the roads were so bad we ran from Hathersage instead, up Stanage, across Bamford Moor (wading across), up Win Hill, south off it across to the hill south (not sure of the name) then back down into Hathersage.

Long, tough and fun

Saturday Jan 2, 2010 #

Climbing 1:00:00 [1]

At the Edge with Jenny and Oli - first time in a while, and first time top roping in ages!

Friday Jan 1, 2010 #

Road/track running 54:11 [2] 12.2 km (4:26 / km)
ahr:134 max:144 shoes: Triumph 6

Easyish run from home out to Brookwood and back via...

Orienteering 14:30 ***** 3.8 km (3:49 / km)
ahr:152 max:157 spiked:13/13c slept:7.0 shoes: Triumph 6

First orienteering training of the year - sprint training around Goldsworth Park. Really ace area!

Note

Drove back to Sheffield and watched Nowhere Boy - really good

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