Training Log Archive: ggIn the 7 days ending Mar 14, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Mar 14, 2010 #
Trail/terrain running 47:00 [2] 10.3 km (4:34 / km) +100m 4:21 / km
weight:62kg shoes: Triumph 6
Nice pre-brekkie run up the valley. Still had to stop for a wildy
Trail/terrain running 1:10:00 14.3 km (4:54 / km) +300m 4:26 / km
shoes: Triumph 6
Saturday Mar 13, 2010 #
Trail/terrain running warm up/down 30:00 [2] 5.5 km (5:27 / km)
shoes: inov8 roclite 315
Running drills / plyometrics warm up/down 5:00 [2] 0.5 km (10:00 / km)
Orienteering race 58:00 ***** 11.5 km (5:03 / km) +400m 4:18 / km
spiked:18/26c slept:8.5 weight:64kg (injured) shoes: inov8 roclite 315
No taper, but was well up for it.
Good start oversleeping, rushing breakfast, then a 3 hour drive down to the race - ideal prep ;)
Started quickly and felt good. Passed Jones at 9, and saw Halliday coming through spectator (About 35 mins). Heard I was 30s behind Scotia so probably started to try too hard, started getting some stomach cramps and started being really scrappy.
Struggled a bit on the last climbs - both fatigue in the legs and from the cramps. Dropped 2 1/2 mins to Scot on last few km.
Bit disappointing, but still silver, my best BUCS result after two bronzes and a fourth.
Friday Mar 12, 2010 #
Road/track running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Triumph 6
Strength and conditioning 1:40:00 [1]
Normal warm up
3x6 Box drop - jump to box (M-M)
4x4 Cossak Squats (40kg)
4x5&5 Heavy half squats (100kg) and explosive drive full squats (40kg)
3x8 cyclic lunges (telemarks) 30kg - really hard!
3x12&6&6 superset bicep chins (-19kg) and knee drives and glute hammy machine
then all my physio posture and glute stuff
Thursday Mar 11, 2010 #
Trail/terrain running intervals 1:00:00 11.0 km (5:27 / km) +350m 4:42 / km
slept:8.25 weight:63kg shoes: inov8 roclite 315
Pretty intense version of Foxdals today, 10 times 3 mins (1 min), trying to keep all the reps uphill and in terrain, and recovering downhill.
Felt really good, except both achilles bit sore at first.
Orienteering 45:00 ***** 7.2 km (6:15 / km)
spiked:20/26c shoes: inov8 roclite 315
Road/track running warm up/down 25:00 [2] 6.0 km (4:10 / km)
shoes: Triumph 6
Wednesday Mar 10, 2010 #
Note
(rest day)
Tuesday Mar 9, 2010 #
Road/track running 45:00 [2] 10.3 km (4:22 / km) +100m 4:10 / km
slept:9.25 shoes: Triumph 6
Orienteering 45:00 ***** 10.0 km (4:30 / km) +300m 3:55 / km
spiked:132/136c shoes: inov8 f-lite
Road/track running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: inov8 f-lite
Monday Mar 8, 2010 #
Strength and conditioning 2:45:00 [1]
Usual warm up then
4x8 Reactive calf jumps
4x5 Back squat on command straight into with box jumps 50-55-60-65kg
3x2x5 BB Lunge onto step 40 - 50 - 50kg
3x5 Stiff leg deadlift 50 -60 -70kg
3x12 Press ups (feet on fitball) superset with 3x12 Hanging row (feet on ball)
3x12 Superset chins (-26), shoulder press (10kg), dips (-26)
3x5 Back hypers (20kg) and 3 times 45 secs fitball plankage
Then loads of physio exercises, mostly for glutes and back/shoulder/ neck flexibility - really stiff now
Plus warm down on spinner bike
Road/track running 30:00 [2] 7.0 km (4:17 / km)
shoes: Triumph 6
Running drills / plyometrics 1:10:00 [2] 4.0 km (17:30 / km)
shoes: inov8 f-lite