Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Feb 8, 2009:

activity

time

miles

Trail/terrain running

6:46:37

47.29

(8:36)

76.1

(5:21)

Orienteering

1:48:06

9.82

(11:01)

15.8

(6:51)

44 /

47c

93%

Road/track running

1:00:00

8.7

(6:54)

14.0

(4:17)

Climbing

1:00:00

Cycling

41:00

10.19

(4:01)

16.4

(2:30)

Strength and conditioning

16:00

Total

11:31:43

75.99

122.3

44 /

47c

93%

2:34

0:00

» now

Sunday Feb 8, 2009 #

Trail/terrain running warm up/down 16:00 [2] 2.4 km (6:40 / km)
shoes: Integrators

C • hahahahaha Loser! I win :-) 2

Orienteering 16:00 [3] ***** 2.4 km (6:40 / km)
spiked:14/14c shoes: Integrators

Tankersley, into loop, running in group with Oli, Neil and Camel. Cool in the snow

Orienteering 6:30 [3] ***** 1.0 km (6:30 / km)
spiked:12/13c shoes: Integrators

Control pick

Orienteering 6:30 [3] ***** 1.0 km (6:30 / km)
shoes: Integrators

Line O

Orienteering intervals 31:25 [4] ***** 4.4 km (7:08 / km)
spiked:18/20c shoes: Integrators

Trains. Oli was running fast, others not so. I was sort of in the middle.

Saturday Feb 7, 2009 #

Trail/terrain running 2:01:00 [3] 21.3 km (5:41 / km)
ahr:149 shoes: Integrators

Long run with Ol, Rob, Pete and Andy T around Ladybower but up lots of big hills in the snow. Heart rate was mega slow and I felt rubbish on the climbs and the flat bits and the descents. Awesome weather - really sunny and lovely views.

Friday Feb 6, 2009 #

Trail/terrain running 49:14 [3] 9.5 km (5:11 / km)
shoes: Integrators

Run up from Endcliffe to Eccy Woods and back

Orienteering 30:41 [3] 3.9 km (7:52 / km)
ahr:134 shoes: Integrators

Eccy woods 'corridor o' in the snow - tricky!

Orienteering 17:00 [4] 3.1 km (5:29 / km)
shoes: Integrators

Trains session with shuoc boys. Easier than the corridor exercise

Cycling hills 41:00 [3] 16.4 km (2:30 / km)
ahr:131 max:170

6 times 3 mins on spinning bike (1 min recovery) plus warm up / cd.

Thursday Feb 5, 2009 #

Trail/terrain running 1:22:38 [3] 15.5 km (5:20 / km)
ahr:144 shoes: Integrators

Lovely run with Oli. Up from Sharrow Vale to Crookes, down into valley towards Rivelin, then back down other side of valley. Snowy but nice - hard work at times!

Trail/terrain running warm up/down 33:30 [3] 5.4 km (6:12 / km)
shoes: Integrators

Trail/terrain running intervals 26:00 [5] 5.5 km (4:44 / km)
shoes: Integrators

Shuoc intervals in Endcliff Park.
10 times hare and hounds, between 300 and 400m, 1.10-1.20 with 30 seconds recovery, then a little relay thing, finished with a hard lap of the park, about 5 mins.

Wednesday Feb 4, 2009 #

Climbing 1:00:00 [1]

Bouldering at the works with big posse.
(also drove up to sheffield)

First climb in ages, so was a bit rusty, and didn't last as long as usual

Tuesday Feb 3, 2009 #

Road/track running 1:00:00 [3] 14.0 km (4:17 / km)
ahr:131 max:147 shoes: 2009 White Saucony

On dad's running machine while watching Bill Bailey

Strength and conditioning 16:00 [1]

Trail/terrain running warm up/down 30:00 [3] 5.8 km (5:10 / km)
ahr:144 max:161 shoes: Black Saucony Triumphs

Long laps in the snow with Paul C

Trail/terrain running intervals 48:15 [5] 10.7 km (4:31 / km)
ahr:170 max:181 shoes: 2009 Blue Swoops

My first session with AFD. Tough session despite (or perhaps because of) the snow.
5 times (900m 90secs rec 450m 60 secs rec) then 10 times 210m 45 secs rec. All distances are approx - supposed to be 800, 400 and 200, but my gps measured them a bit long.
Ran with some really good guys - highest heart rate for ages, but ran session pretty evenly.
Times for 900m 3.07, 2,59, 3.00, 2.58, 3.00
Times for 450m 1.27, 1.26, 1.24, 1.24, 1.25
Times for 210m 43, 41, 40, 42, 42, 40, 39, 42, 40, 39

Monday Feb 2, 2009 #

Note

more than a foot of snow overnight in Woking! So much for staying in uk for a bit to escape the cold and snow in Stockholm :)

C • snow 1

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