Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jan 24, 2010:

	activity	#	time	miles		km		+m
	Strength and conditioning	2	3:50:00
	Trail/terrain running	2	1:41:00	11.25	(8:59)	18.1	(5:35)	370
	Road/track running	2	1:30:30	12.37	(7:19)	19.9	(4:33)	150
	Orienteering	2	1:28:46	12.55	(7:04)	20.2	(4:24)	590	70 /	74c	94%
	Total	6	8:30:16	36.16		58.2		1110	70 /	74c	94%
averages - sleep:9.5 weight:61kg

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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

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