Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Trail/terrain running	40	38:27:49	302.98	(7:37)	487.6	(4:44)	9840
Strength and conditioning	24	10:55:00
Running drills / plyometrics	5	3:05:00
Road/track running	3	1:51:35	15.65	(7:08)	25.19	(4:26)	70
Orienteering	2	1:30:15	9.02	(10:01)	14.51	(6:13)	550	16 /	18c	88%
Spinning	1	30:00
Total	58	56:19:39	327.65		527.3		10460	16 /	18c	88%
[1-5]	45	42:19:39

3:04

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Saturday Dec 31, 2011 #

10 AM

Trail/terrain running hills 1:02:24 16.0 km (3:54 / km) +260m 3:36 / km
ahr:154 max:166 shoes: inov8 road 255

Feeling much better today.
Fartlek - pushing hard on the flat and uphill, cruising the downhill.

Great training.

5 PM

Trail/terrain running 49:11 11.27 km (4:22 / km) +180m 4:02 / km
ahr:138 max:152 shoes: inov8 road 255

'Recovery run' with Helen Clitheroe and Charlene Thomas.

Strength and conditioning 45:00 [0]

Core, glutes, calf raises etc

Friday Dec 30, 2011 #

6 AM

Trail/terrain running 1:13:05 16.32 km (4:29 / km)
ahr:137 max:155 shoes: inov8 road 255

Got persuaded to get up at 6am to do a dawn progression run, Kenyan style, with Itai, Mo, and another Somalian/American guy.

Felt awful at the start, was ok after a wildie, then awful again at the end.
Back for quick dip in the pool and breakfast, then back to bed.

Stomach not too good after breakfast....

Nice to do this once, but won't rush to get up and run before breakfast (certainly not at pace) soon.

5 PM

Trail/terrain running 35:31 8.01 km (4:26 / km) +130m 4:06 / km
ahr:134 max:150 shoes: inov8 road 255

Slightly stressful day for various reasons. Spent most of the morning in town when I would like to have been sleeping.

Then went down to Kerio View for a late lunch and massively overate.

Had a little sleep 4-5pm, then felt terrible for the afternoon run.

Pace was ok, with Itai, but all the way I was on the verge of stuff coming out at both ends. Managed to just about hold it all in until I got back to the camp....

Had planned slightly longer, but good enough.

Did a couple of gentle strides, and hammy feels fine.

8 PM

Strength and conditioning 5:00 [0]

Calves

Thursday Dec 29, 2011 #

9 AM

Trail/terrain running 1:20:56 16.77 km (4:50 / km) +280m 4:27 / km
ahr:132 max:150 (injured) shoes: inov8 road 255

Ran down with Fanni to the weekly fartlek session. About 100 athletes (including a few world class runners) training together every thursday morning.

I just ran with Fanni, hammy sore on the descents, but no problem on the climbs.

11 AM

Strength and conditioning 30:00 [0]

Core class led by Tom Watson (an athletics coach from Bristol here with some UK and Swedish athletes).

5 PM

Trail/terrain running 58:49 12.86 km (4:34 / km) +240m 4:11 / km
ahr:132 max:150 shoes: inov8 road 255

Steady run with Itai, Jerker and another Swedish guy. Good orienteering chat

Strength and conditioning 15:00 [0]

Went through some core training with Fanni. Joined in with a few glute, balance and calf exercises

Wednesday Dec 28, 2011 #

8 AM

Trail/terrain running 39:51 7.66 km (5:12 / km) +160m 4:43 / km
ahr:127 max:143 (injured) shoes: inov8 road 255

Morning jog. Hamstring felt better in the morning. Still sore when I stretch it or stride out (especially downhill).

3 PM

Note
(injured)

Day trip to Eldoret for tourism, shopping and lunch. Nice greasy mixed grill and chips. Mmmmm.

Then back to Iten in time for the deepest massage I have ever had and some work on my hamstring.

Tuesday Dec 27, 2011 #

9 AM

Trail/terrain running 35:47 [1] 6.67 km (5:22 / km) +100m 4:59 / km
ahr:120 max:136 shoes: inov8 road 255

Jog down to track and back (extended)

Running drills / plyometrics 45:00 [0]
(injured)

Drills and strides at the track.

Strained my R hamstring during the strides. Not good.

Jerker Lysell turned up today.

5 PM

Trail/terrain running 36:55 [1] 6.89 km (5:21 / km) +120m 4:56 / km
(injured) shoes: inov8 road 255

Slow jog to track and back to do some coaching. Hamstring not happy.

Monday Dec 26, 2011 #

11 AM

Trail/terrain running 55:37 11.18 km (4:58 / km) +180m 4:36 / km
ahr:129 max:140 shoes: inov8 road 255

Easy morning jog. Legs battered from yesterday, especially quads and left hip flexor.

5 PM

Trail/terrain running 50:44 11.5 km (4:25 / km) +260m 3:58 / km
ahr:133 max:149 shoes: inov8 road 255

Steady run, legs feeling bit better

Strength and conditioning 45:00 [0]

No core class today, so did single leg hip thrusts, fitball rollouts, twisting crunches with med ball and hyperextensions with 5kg.
Also some med ball crunch throws and balance work with Itai and knee exercises

9 PM

Strength and conditioning 5:00 [0]

Calves

Sunday Dec 25, 2011 #

9 AM

Trail/terrain running long 1:48:44 25.0 km (4:21 / km) +450m 3:59 / km
ahr:148 max:164 shoes: inov8 road 255

Long christmas run with Robert the German marathoner and Itai. Good pace, and got better in second half.

6 PM

Trail/terrain running 20:00 [1] 3.3 km (6:04 / km) +80m 5:24 / km
ahr:105 max:120 shoes: New balance 828

Very easy jog with Fanni down to Kerio View and along to the rocks and waterfalls

9 PM

Strength and conditioning 5:00 [0]

Calves

Saturday Dec 24, 2011 #

Note

interesting

http://www.irishtimes.com/newspaper/sport/2011/122...

11 AM

Trail/terrain running 43:45 10.0 km (4:23 / km) +200m 3:59 / km
ahr:142 max:155 shoes: inov8 road 255

Spent most of the morning helping out at the Shoe4Africa race in Iten, then did 2 laps of the course with Itai.

5 PM

Trail/terrain running 59:53 13.24 km (4:31 / km) +240m 4:09 / km
ahr:139 max:158 shoes: inov8 road 255

With Itai and Mo.

Running drills / plyometrics 10:00 [0]

Strides at the track

Strength and conditioning 25:00 [0]

squats 2*6*60kg
half squats 5*4*100kg

9 PM

Strength and conditioning 5:00 [0]

Calves

Thursday Dec 22, 2011 #

Note
(rest day)

Went down to Kerio View hotel for pancakes. Lovely stuff

C • do you need a hand? 7

Wednesday Dec 21, 2011 #

10 AM

Trail/terrain running 46:13 10.0 km (4:37 / km) +180m 4:14 / km
ahr:137 max:156 shoes: inov8 road 255

Ran down to town with Fanni, then met up with Itai Maggidi for an steady 10km and some nice chat about Israel / USA / training in Portland with Salazar and Mo etc...

4 PM

Trail/terrain running 56:28 12.83 km (4:24 / km) +270m 3:59 / km
ahr:137 max:152 shoes: inov8 road 255

8km with Itai, then another loop on my own.

Strength and conditioning 55:00 [0]

Core plus calf raises

Tuesday Dec 20, 2011 #

11 AM

Trail/terrain running 26:55 [1] 5.27 km (5:06 / km) +130m 4:33 / km
shoes: inov8 road 255

To the track and back

Running drills / plyometrics 50:00 [0]

Drills and strides

4 PM

Trail/terrain running intervals 1:30:47 19.72 km (4:36 / km) +300m 4:17 / km
shoes: inov8 road 255

First interval session. Ran down to the track with Elesh (Zimbabwean 1500m runner). Ran first 4 intervals with him 1020m (track is apparently 408m long) at 3:45 pace with 2 min walk/jog recovery. That felt easy, so then I did 4 alone at 3:25-3:28 pace with 200m jog recovery. That felt quite tough.

It was made trickier by the fact that a cow wandered onto the track during my 5th interval and shat in what would have been lane one if there were any lane markings. Then in intervals 6 and 7, the cow, plus a friend) blocked lanes 1 and 2 :).

TIA

Tough session, long slow CD.

Monday Dec 19, 2011 #

11 AM

Trail/terrain running 1:02:11 12.07 km (5:09 / km) +200m 4:45 / km
ahr:121 max:135 shoes: inov8 road 255

Easy run with Fanni. Only problem with HATC is that it is on top of the biggest hill in Iten, so all runs are uphill on the way home....

4 PM

Trail/terrain running 44:53 9.29 km (4:50 / km) +170m 4:26 / km
ahr:126 max:145 shoes: inov8 road 255

Some running before strength and some jogging after.

Strength and conditioning 1:10:00 [0]

Core class (lots of glutes and plankage today). Then weights. 2*bar WU, 2*6*60kg, 3*4*100kg. Feels tough here - think all the dirt road running is tiring the legs much more than forest trails back home.

10 PM

Strength and conditioning 5:00 [0]

calf

Sunday Dec 18, 2011 #

10 AM

Trail/terrain running long 2:00:52 25.18 km (4:48 / km) +400m 4:27 / km
ahr:138 max:160 shoes: inov8 road 255

First long run in Kenya. Took the first hour easy (about 11km) with Elesh, a Zimbabwean 1500m runner. Then stopped for some water and headed back out. Picked up the intensity in the second hour, and was feeling pretty good (until the last couple of climbs).

5 PM

Trail/terrain running 24:00 [1] 4.0 km (6:00 / km) +90m 5:24 / km
ahr:110 shoes: New balance 828

Easy (very) run with Elesh.

10 PM

Strength and conditioning 5:00 [0]

Calf raises

Saturday Dec 17, 2011 #

10 AM

Note

Rest morning. Fanni has a cold and don't want to take any chances.

5 PM

Trail/terrain running 1:09:06 16.46 km (4:12 / km) +330m 3:49 / km
ahr:145 max:156 shoes: inov8 road 255

Just went out and ran how I felt. Was going along nicely. Started raining after about 45 minutes, and was a bit of a headwind too in the end. When it rains, the rock hard sun-baked roads get really sticky and like clay - for the last 5 mins it felt like 1/2 kg of clay on each shoe!

Loads of motorbikes around - often with 2 or 3 people riding on them.

10 PM

Strength and conditioning 5:00 [0]

Calf raises

Friday Dec 16, 2011 #

Note

http://biertijd.com/mediaplayer/?itemid=30018

made me smile

11 AM

Trail/terrain running tempo 1:07:02 15.0 km (4:28 / km) +400m 3:57 / km
ahr:149 max:166 shoes: inov8 road 255

First tougher run. Progression run with an Irish runner called Ian. Ran out and back - 4km WU, then 3.5km at decent speed, then turned round and ran back a little faster (getting close to threshold on the climbs), then 4km CD.

Was pretty tough - a hilly road with many small climbs (and one larger one). Felt pretty good, even on the climbs.

4 PM

Trail/terrain running 52:03 9.88 km (5:16 / km) +300m 4:34 / km
ahr:124 max:136 shoes: inov8 road 255

Recovery run with Fanni. There really is nowhere flat to run here, so it is hard to keep the HR down - have to run really slow!

Strength and conditioning 50:00 [0]

Core class

Thursday Dec 15, 2011 #

11 AM

Trail/terrain running 19:48 3.5 km (5:39 / km) +100m 4:57 / km
shoes: inov8 road 255

Jog down to the track and back for drills and strides

Running drills / plyometrics 50:00 [0]
shoes: inov8 road 255

Drills and strides

5 PM

Trail/terrain running 55:00 10.77 km (5:06 / km) +195m 4:41 / km
ahr:122 max:139 shoes: inov8 road 255

Nice easy jog with Fanni, exploring a different part of Iten. Had our first Kenyan kid run along with us for about a kilometer before diving off into a field. Everywhere you go all the kids (and some grown ups) shout 'how are you!?' and 'fine thanks' - seemingly the only english some of them know.

Have learnt that mzungu means 'white man' - that gets shouted a lot.
Feeling good, nice low heartrate today.

Strength and conditioning 35:00 [0]

Medball throwing balance exercise

Squats 2*6*60kg, 3*4*100kg

Knee exercises

Wednesday Dec 14, 2011 #

12 PM

Trail/terrain running 48:08 10.53 km (4:34 / km) +205m 4:10 / km
ahr:143 max:154 shoes: inov8 road 255

Bit of a lie in, then out for an explore. Found the track and some nice dirt roads. Felt amazing and thought I was adapting well to the 2,400m altitude - then I turned around to run back home, and realised I had been running downhill for 20 minutes! Way back was tougher, still hard work up gradual hills.

4 PM

Trail/terrain running 53:11 10.05 km (5:18 / km) +290m 4:37 / km
ahr:127 max:148 shoes: inov8 road 255

Easy run with Fanni and a couple of other runners / triathletes. Round the 'St Patrick's' loop, then down to the view point (amazing views over the Rift Valley!) and back.

Strength and conditioning 1:00:00 [0]

Core session lead by the local coach (who is actually from Winchester...), followed by some side leg lifts and single leg hip thrusts.

8 PM

Strength and conditioning 5:00 [0]

Calf raises. Not been good last week. Must do better

Tuesday Dec 13, 2011 #

Note

Up at 4:50am to get taxi to airport to fly to Eldoret (via Kisumu). Picked up at the airport and driven 45 minutes to Iten in time for a late breakfast. Then back to bed for a couple of hours....

5 PM

Trail/terrain running 30:18 5.78 km (5:15 / km) +110m 4:47 / km
ahr:129 shoes: inov8 road 255

Jog from High Altitude Training Centre into Iten and back. Even small hill = big effort.

C • How long are you in kenya f... 3

Monday Dec 12, 2011 #

Note
(rest day)

Up early to go to Heathrow, then 8 hour flight to Nairobi. Then 90 minutes queue at visa control, taxi to airport and in bed at about 1am.

Sunday Dec 11, 2011 #

10 AM

Trail/terrain running long 1:54:15 22.32 km (5:07 / km) +800m 4:20 / km
ahr:137 max:166 shoes: inov8 roclite 315

Nice long hilly run from Newlands Corner. First 70 minutes with Fanni and Dave, then last bit with Dave with slightly higher pace. Lovely to be running in the Surrey Hills again :)

Saturday Dec 10, 2011 #

10 AM

Trail/terrain running race 1:06:21 14.59 km (4:33 / km) +300m 4:07 / km
max:171 shoes: inov8 mudclaw

Brutal 10km at Bordon Heath. 10km of mud, hills, swamps, streams, wallowing, wading, ice, tank wallows, sand, etc. Pretty much a cross country designed by an orienteer (Dave Rollins) for an orienteer (ie. me).
Was bloody freezing though, with quite a bit of ice on the tops of the ponds, puddles and streams.
Had a good battle with Harold 'Warwick' Wyber for about 8km, then finally pulled away to win by about 40 seconds (in almost 42 minutes!). Fanni won the womens race (and beat most of the men too).

Good fun :)

7 PM

Road/track running (Recovery run) 25:28 [1] 4.69 km (5:26 / km) +50m 5:09 / km
ahr:113 max:134 shoes: inov8 road 255

Friday Dec 9, 2011 #

Note
(rest day)

Busy day being a taxi driver for mum, visiting relatives, meeting Fanni at the station etc... also Christmas day for the family :)

Thursday Dec 8, 2011 #

10 AM

Trail/terrain running 1:31:48 20.05 km (4:35 / km) +360m 4:12 / km
ahr:136 max:163 shoes: inov8 oroc 280

Just one session today due to Scania conference and flying to UK in the evening. Ran from Grondal to Tveta, then did a tempo time trial round the 10km loop in 37:21 (ave HR 156, max 163 - little bit low). Was some snow and ice on the ground, and couldn't get HR very high.

Then jogged back to Grondal and then ran the Scania lunch run.

Wednesday Dec 7, 2011 #

10 AM

Trail/terrain running 54:56 11.46 km (4:48 / km) +200m 4:25 / km
shoes: inov8 roclite black 2011

Nice run from work into Pershagen forest.

5 PM

Strength and conditioning 45:00 [0]

2*Bar WU, 2*6*60kg squats, 4*110, 120, 120, 120, 120kg half squats

3*12*(fitball rollouts, hyperextensions 5kg, womb wreckers (barbell hip thrusts) 40kg)

Tuesday Dec 6, 2011 #

10 AM

Road/track running intervals 1:20:35 19.5 km (4:08 / km)
ahr:145 max:173 shoes: inov8 road 255

SNO tuesday indoor track

25*200m (200m float) in around 36s for interval and 46s for float.

34:43 for 10km.

Did my shoes up really loosely, and the foot felt ok. Was worse driving, and it didn't like the hurdle drills, so I didn't do them

6 PM

Trail/terrain running (Recovery run) 45:00 [1] 8.16 km (5:31 / km) +210m 4:53 / km
shoes: inov8 roclite black 2011

With Scotia and Ivar. Foot is fine if I don't do my shoe laces up. Interesting. Not sure how I will orienteer like that tomorrow though

10 PM

Strength and conditioning 5:00 [0]

Calf raises 4*12 R 3*12 L

Monday Dec 5, 2011 #

6 PM

Spinning 30:00 [1]

Resting the foot today - don't want to take any chances!

C • Smart... 2

Strength and conditioning 1:00:00 [0]

2*bar WU, squats 2*6*60kg, half squats 4*100, 110, 110, 120, 120kg

circuits - 3*45secs (8secs) burpees, plank, backward lunge, crunch with stick, leg cycling, side leg lifts, press ups, hip thrusts, twist crunch with med ball, dorsal raise)

Running drills / plyometrics 30:00 [0]

Normal

Sunday Dec 4, 2011 #

11 AM

Trail/terrain running long 1:48:25 22.5 km (4:49 / km) +820m 4:05 / km
ahr:142 max:166 shoes: inov8 roclite black 2011

Long pretty hilly run around north stockholm with Jules, Axling and Kent. Took in Djurgarden, Bergshamra and Hagaparken.

6 PM

Road/track running 5:32 [1] 1.0 km (5:32 / km) +20m 5:02 / km
shoes: inov8 road 255

Went out for a short jog, but my right foot was hurting (felt is after intervals yesterday too), so cut short as a precaution. Hopefully just had shoes on too tight or something.

Saturday Dec 3, 2011 #

11 AM

Orienteering 52:02 ***** 8.27 km (6:18 / km) +350m 5:12 / km
ahr:132 max:147 spiked:7/8c shoes: inov8 x talon

SNO technical training. 7km course in Agesta with 8 controls. We had 18 minutes to draw our own map before running the course. Didn't need the back up map - small wobble on one control, otherwise nailed it.

5 PM

Trail/terrain running intervals 1:09:12 15.77 km (4:23 / km) +370m 3:56 / km
ahr:146 max:167 shoes: inov8 roclite black 2011

Ran down to the Ostertalje lit trail and ran 4 intervals (about 2.12km each)

7.33, 7.33, 7.39, 7.43 with 50-55 secs jog recovery. Times getting slower, but ave HR about the same in each (156, 162, 163, 164).

Awful evening - cold wet and windy.

Friday Dec 2, 2011 #

3 PM

Orienteering 38:13 ***** 6.24 km (6:07 / km) +200m 5:17 / km
ahr:151 max:161 spiked:9/10c shoes: inov8 x talon

Lerhaga training with Scott, just starting to get dark.

Trail/terrain running 49:25 10.43 km (4:44 / km) +180m 4:22 / km
shoes: inov8 road 255

Then ran back to Grondal via Tveta, and did 2 times 2.5km lit loop

Strength and conditioning 1:05:00 [0]

Then went straight into the gym

2*bar warm up, 2*6*60kg, 5*4*100kg squats
Knee exercises
3 * (2*12 Single leg hip thrusts a la this, 12 stick crunches, 12 dorsal raises 5kg)

Tough session!

C • I bet you didn´t look as go... 7

10 PM

Strength and conditioning 5:00 [0]

Calf raises 3*10 left, 4*10 right

Thursday Dec 1, 2011 #

Note

Tired today, so had a rest

11 AM

Trail/terrain running (Scania lunch run) 30:20 [1] 5.32 km (5:42 / km) +50m 5:27 / km
shoes: inov8 road 255

10 PM

Strength and conditioning 5:00 [0]

Had some tough physio work on my scarred calf today, and am also henceforth back on calf raises

Single leg 3*2*10

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