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Training Log Archive: gg

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Trail/terrain running27 24:01:12 175.91 283.1 5090
  Orienteering12 8:43:00 57.29(9:08) 92.2(5:40) 810
  Swimming7 5:43:00
  Strength and conditioning10 5:00:00
  Road/track running9 4:11:00 31.13(8:04) 50.1(5:01)
  Running drills / plyometrics6 2:30:00
  Total49 50:08:12 264.33 425.4 5900
  [1-5]43 42:38:12

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Sunday Jan 31, 2016 #

Note

Flight delayed last night, obviously. Home at 2am then presenting at FVO coaching day today so had a rest day (apart from some indoor orienteering)

Saturday Jan 30, 2016 #

11 AM

Trail/terrain running 1:07:00 intensity: (19:00 @1) + (37:00 @2) + (11:00 @3) 13.7 km (4:53 / km) +400m 4:16 / km

Strength and conditioning 30:00 [0]

Friday Jan 29, 2016 #

5 PM

Trail/terrain running 59:00 intensity: (15:00 @1) + (43:00 @2) + (1:00 @3) 13.2 km (4:28 / km)

Fuerteventura is very pretty, but bloody windy and not really pleasant for running

Thursday Jan 28, 2016 #

8 AM

Trail/terrain running 39:00 [1] 8.0 km (4:53 / km)

Strength and conditioning 30:00 [0]

5 PM

Trail/terrain running 51:00 intensity: (23:00 @1) + (28:00 @2) 12.0 km (4:15 / km) +90m 4:06 / km

Wednesday Jan 27, 2016 #

8 AM

Trail/terrain running 39:00 [1] 8.0 km (4:53 / km)

5 PM

Trail/terrain running hills 1:26:00 intensity: (18:00 @1) + (22:00 @2) + (15:00 @3) + (31:00 @4) 20.5 km (4:12 / km) +600m 3:40 / km

Tuesday Jan 26, 2016 #

12 PM

Trail/terrain running 2:31:00 intensity: (38:00 @1) + (1:16:00 @2) + (36:00 @3) + (1:00 @4) 25.1 km (6:01 / km) +1100m 4:56 / km

Monday Jan 25, 2016 #

Note
(rest day)

Sunday Jan 24, 2016 #

8 AM

Road/track running 55:00 [1] 10.7 km (5:08 / km)

Morning jog with F around Caleta de Fuste.
6 PM

Trail/terrain running 1:08:00 intensity: (1:01:00 @1) + (7:00 @2) 14.6 km (4:39 / km)

Evening jog around Caleta de Fuste. Tired from a long day touristing.

Saturday Jan 23, 2016 #

8 AM

Strength and conditioning 30:00 [0]

That's it for today

Friday Jan 22, 2016 #

10 AM

Trail/terrain running 1:31:00 intensity: (55:00 @1) + (34:00 @2) + (2:00 @3) 14.0 km (6:30 / km) +1000m 4:47 / km

Easy run up and down Pico de las Nieves (highest point on the island). Quite steep at times.
6 PM

Road/track running 30:00 [1] 6.0 km (5:00 / km)

Easy jog along the seafront in Maspalomas. Body feeling pretty tired now.

Thursday Jan 21, 2016 #

8 AM

Road/track running 17:00 [1] 3.0 km (5:40 / km)

Strength and conditioning 30:00 [0]

12 PM

Swimming 27:00 [2]

5 PM

Trail/terrain running intervals 1:21:00 intensity: (26:00 @1) + (11:00 @2) + (6:00 @3) + (33:00 @4) + (5:00 @5) 20.2 km (4:01 / km) +250m 3:47 / km

Fartlek with Vojtech on gravel road north of Maspalomas. 45mins of 2 minute fast, 1 minute cruise. 8*2 mins 'uphill' and then 7*2 mins 'downhill'.

Some easy strides during the cool down.

Wednesday Jan 20, 2016 #

11 AM

Orienteering 59:00 intensity: (21:00 @1) + (36:00 @2) + (2:00 @3) 6.7 km (8:48 / km) +460m 6:33 / km

Tamadaba (map from 1990 - held up pretty well). Tough but good terrain

Trail/terrain running warm up/down 28:00 [1] 3.9 km (7:11 / km)

Big climb up to the start!
4 PM

Orienteering 43:00 intensity: (2:00 @1) + (31:00 @2) + (10:00 @3) 6.4 km (6:43 / km) +350m 5:17 / km

'Updated' bit of Tamadaba. Could still do with a bit more updating, but faster running than the morning.

Trail/terrain running warm up/down 18:00 [1] 3.3 km (5:27 / km)

Tuesday Jan 19, 2016 #

8 AM

Road/track running 17:00 [1] 3.0 km (5:40 / km)

Morning jog
C • GC 2

Running drills / plyometrics 30:00 [0]

This aggravated my hip slightly.
11 AM

Trail/terrain running hills 1:12:00 intensity: (38:00 @1) + (6:00 @2) + (3:00 @3) + (6:00 @4) + (19:00 @5) 15.5 km (4:39 / km)

30mins Kenyan hills on a dirt road. Not much grip in my trainers, but hip felt fine during. Really warm in the blazing sun.
6 PM

Swimming 33:00 [2]

Monday Jan 18, 2016 #

8 AM

Road/track running 16:00 [1] 3.0 km (5:20 / km)

Morning jog

Strength and conditioning 30:00 [0]

11 AM

Orienteering 42:00 intensity: (40:00 @2) + (2:00 @3) 7.0 km (6:00 / km)

"Orienteering" in Maspalomas Dunes on a Lidar map. Quite fun.

Road/track running warm up/down 16:00 intensity: (13:00 @1) + (3:00 @2) 3.3 km (4:51 / km)

6 PM

Swimming 41:00 [2]

9 PM

Note

Evening stretch

Sunday Jan 17, 2016 #

11 AM

Trail/terrain running 1:02:00 intensity: (21:00 @1) + (31:00 @2) + (10:00 @3) 12.9 km (4:48 / km) +550m 3:58 / km

While the others did 30km, I ran the first part and then turned round after 35mins. Generally quad/hip very good during the run, but a bit worse after (especially after stretching).
6 PM

Swimming 1:02:00 [2]

9 PM

Note

Evening stretch

Saturday Jan 16, 2016 #

11 AM

Strength and conditioning 30:00 [0]

Exercise ball. Short but intense workout

Trail/terrain running 30:00 intensity: (19:00 @1) + (11:00 @2) 6.2 km (4:50 / km)

Easy round the snowy Dunblane GC
4 PM

Note

Flying to Gran Canaria for 2 weeks in the sun

Friday Jan 15, 2016 #

Note
(rest day)

Trying a complete rest day (stretching and massage only) to see if my quad / hip flexor will improve before GC

Thursday Jan 14, 2016 #

11 AM

Swimming 1:00:00 [2]

6 PM

Strength and conditioning 30:00 [0]

Wednesday Jan 13, 2016 #

7 PM

Orienteering 57:00 intensity: (22:00 @1) + (32:00 @2) + (3:00 @3) 10.1 km (5:39 / km)

Stealth night-o at Kings Park.
Spent most of the day helping Ross and Fi move house.

Quad was a bit stiff, but I took it very easy. Maybe not smartest idea anyway.
C • Thanks buddy! 1

Trail/terrain running warm up/down 12 [1]

Tuesday Jan 12, 2016 #

11 AM

Swimming 1:00:00 [2]

No running today.

Monday Jan 11, 2016 #

11 AM

Trail/terrain running 47:00 intensity: (7:00 @1) + (29:00 @2) + (11:00 @3) 9.8 km (4:48 / km)

Steady run from home. Wet and muddy. Strained my quad a bit somehow. Strange.
6 PM

Strength and conditioning 35:00 [0]

FVO pilates

Sunday Jan 10, 2016 #

6 PM

Swimming 1:00:00 [2]

One more day off running to maximise recovery

Saturday Jan 9, 2016 #

Note

Travel day. Left Punta Umbria 8:30, got back to Stirling 19:00

Friday Jan 8, 2016 #

8 AM

Running drills / plyometrics 35:00 [0]

Morning drills.
11 AM

Orienteering 22:00 intensity: (6:00 @2) + (12:00 @3) + (4:00 @4) 4.6 km (4:47 / km)

Relay sim on 1:5000 of Punta Umbria hotels and dunes. Pretty fun with some random dice element

Trail/terrain running warm up/down 32:00 intensity: (31:00 @1) + (1:00 @2) 5.7 km (5:37 / km)

7 PM

Orienteering 31:00 intensity: (3:00 @1) + (23:00 @2) + (5:00 @3) 5.5 km (5:38 / km)

Finally got out for some night-o at Cartaya

Trail/terrain running warm up/down 18:00 [1] 3.4 km (5:18 / km)

8 PM

Note

Evening stretching session

Thursday Jan 7, 2016 #

8 AM

Trail/terrain running 32:00 intensity: (31:00 @1) + (1:00 @2) 5.8 km (5:31 / km)

Pre-breakfast beach run with drills and strides

Running drills / plyometrics 15:00 [0]

4 PM

Trail/terrain running intervals 1:22:00 intensity: (34:00 @1) + (16:00 @2) + (5:00 @3) + (18:00 @4) + (9:00 @5) 19.0 km (4:19 / km)

Best session of the week.
Warm up with drills/plyos on a hill
10 mins Kenyan Hills (2 mins)
4*2 min (1 min cruise)
Proprioception work
10 mins Kenyan Hills

Cool down was jog paced head to head sprint race with Jonny and Spongey.

Running drills / plyometrics 15:00 [0]

9 PM

Note

Evening stretching session

Wednesday Jan 6, 2016 #

11 AM

Orienteering 1:19:00 intensity: (4:00 @1) + (1:10:00 @2) + (5:00 @3) 16.1 km (4:54 / km)

AOM 2015 long distance. Pretty nice, especially the south bit.

Trail/terrain running warm up/down 10:00 [1] 2.0 km (5:00 / km)

3 PM

Note

Easier day today, just played some gentle football with the boys

Tuesday Jan 5, 2016 #

8 AM

Running drills / plyometrics 25:00 [0]

Strength and conditioning 15:00 [0]

11 AM

Trail/terrain running intervals 1:28:00 intensity: (48:00 @1) + (19:00 @2) + (11:00 @3) + (8:00 @4) + (2:00 @5) 15.8 km (5:34 / km)

Mixed intervals with long recovery-
4*200m slightly downhill sprints
4*200m uphill sandy sprints
2*3*2min (1min cruise recovery)
2*6*10s sprint shuttles

Not done a session like this for a long time! Was behind on the first 2 sets, but strong on the last two.
4 PM

Orienteering 29:00 intensity: (16:00 @2) + (13:00 @3) 5.9 km (4:55 / km)

Mixed session on 1:5000 dunes map. Some pair-o, then a short higher intensity session repeated twice, then a relay simulation.

Road/track running warm up/down 39:00 intensity: (35:00 @1) + (4:00 @2) 7.9 km (4:56 / km)

To the hotel and back
8 PM

Note

Evening stretching session

Monday Jan 4, 2016 #

8 AM

Running drills / plyometrics 30:00 [0]

Morning session in the underground car park
10 AM

Orienteering 41:00 intensity: (26:00 @2) + (15:00 @3) 7.5 km (5:28 / km)

Cartaya AOM 2015 middle distance. Cruised round - quite nice terrain and a good course.

Trail/terrain running warm up/down 19:00 intensity: (17:00 @1) + (2:00 @2) 3.6 km (5:17 / km)

5 PM

Orienteering 14:00 [2] 3.4 km (4:07 / km)

Cruised round a sprint training in Punta Umbria as part of a steady run from the hotel.

Road/track running 31:00 intensity: (20:00 @1) + (11:00 @2) 6.9 km (4:30 / km)

Sunday Jan 3, 2016 #

11 AM

Orienteering 1:00:00 intensity: (7:00 @1) + (53:00 @2) 11.6 km (5:10 / km)

Multi-tech exercise from the hotel in Punta Umbria. Poorly planned by Sun-O.

Trail/terrain running warm up/down 7:00 [1] 1.4 km (5:00 / km)

To and from the hotel
4 PM

Orienteering 46:00 intensity: (6:00 @1) + (33:00 @2) + (7:00 @3) 7.4 km (6:13 / km)

Pretty sandy and bushy terrain - not great really - Matalascanas route choice exercise. Choice was generally to run in shin deep sand or through spiky dense bushes. Saw some dromedaries.

Trail/terrain running warm up/down 17:00 [1] 3.4 km (5:00 / km)

8 PM

Note

Evening stretching session

Saturday Jan 2, 2016 #

12 PM

Strength and conditioning 40:00 [0]

Road/track running 30:00 [1] 6.3 km (4:46 / km)

Easy jog round Dunblane
3 PM

Note

Travelling out to Punta Umbria for team GB camp

Friday Jan 1, 2016 #

12 PM

Trail/terrain running 2:27:00 intensity: (52:00 @1) + (55:00 @2) + (40:00 @3) 22.1 km (6:39 / km) +1100m 5:20 / km

Nice winter day to bag some hills, so ticked off the 3 Grahams near Amulree that I have been eyeing up for a while. Some snow and ice on the tops, but generally decent running. Quite a bit in terrain.

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