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Training Log Archive: gg

In the 7 days ending Dec 12, 2010:

	activity	#	time	miles		km		+m
	Trail/terrain running	5	7:14:00	52.54	(8:16)	84.55	(5:08)	2120
	Road/track running	4	2:56:27	25.23	(7:00)	40.6	(4:21)
	Strength and conditioning	3	2:21:37
	Running drills / plyometrics	5	1:35:00	0.81		1.3
	Total	9	14:07:04	78.57		126.45		2120
averages - sleep:18 rhr:46 weight:62.8kg

3:15

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Sunday Dec 12, 2010 #

11 AM

Trail/terrain running long 2:04:36 22.55 km (5:32 / km) +760m 4:44 / km
ahr:139 max:166 slept:62.4 shoes: inov8 oroc 280

Cracking long run with John from Ladybower. Up Win hill, down to Hagg Farm, over to Fairholmes, and convoluted up to Lost Lad and Back Tor, back down the spur. Love this route - lots of really tough climbs! Both running well, pushing the climbs and cruising the flat and down hill.

Followed by European XC champs and fifa and a feast. Awesome

Saturday Dec 11, 2010 #

10 AM

Trail/terrain running intervals 1:29:10 17.75 km (5:01 / km) +420m 4:30 / km
ahr:131 max:165 slept:9.5 shoes: inov8 x talon

Session up Rivelin with J-Ro, Pinkerface and Timone. Pumba failed to get out of bed (too many donuts last night?)

15 mins threshold (3 mins) Struggling to get HR into zone - very slushy
5*2 mins hills up Coppice track (2 1/2 mins jogging back down)

Pumba in bed

Running drills / plyometrics 13:17 [2] 1.3 km (10:13 / km)
shoes: inov8 x talon

Lydiard high knees, bounds and hill springing.
8 times 8s hill sprint

Friday Dec 10, 2010 #

1 PM

Road/track running 43:40 [2] 10.0 km (4:22 / km)
shoes: inov8 f-lite

Treadmill. E-type. Loud Pipes Save Lives. Kate Ryan to finish. Job done

Strength and conditioning 1:10:00 [1]

Longer session today as I had time before my massage.

3*10 side leg lifts, clams, hip lifts, fb agianst the wall glute activations
lots of lat control and range stuff

3*6 box drop jumps

olympic lifting warm up

squats 5*20, 5*60kg
half squats 2*5*100kg, 2*5*110kg

3*10 press ups, hanging knee raise, 3*2*10 twisting crunch (5kg), telemarks (2*8kg)

Then a massage

Thursday Dec 9, 2010 #

10 AM

Trail/terrain running intervals 1:14:20 15.3 km (4:52 / km) +180m 4:35 / km
ahr:134 max:166 slept:9.0 weight:62.4kg shoes: inov8 oroc 280

Intervals in Weston Park.

5 mins (2 mins)
4*1 min (1 min)
5 mins (2 mins)
4*1 min (1 min)
5 mins (2 mins)

plus good warm up and cool down

Running drills / plyometrics 9:00 [2]

6 PM

Trail/terrain running 45:08 [2] 9.45 km (4:47 / km) +150m 4:25 / km
shoes: inov8 oroc 280

Evening cruise up the valley

Wednesday Dec 8, 2010 #

11 AM

Trail/terrain running hills 1:40:46 19.5 km (5:10 / km) +610m 4:28 / km
ahr:135 max:163 slept:9.5 shoes: inov8 oroc 280

Nice hilly one with camel

6 PM

Road/track running 30:00 [2] 7.0 km (4:17 / km)
shoes: inov8 f-lite

Easy run on treadmill

Running drills / plyometrics 15:00 [2]

Warm up for ...

Road/track running 5:00 [5] 1.0 km (5:00 / km)

... high perfomance hallam testing

Squat jump and counter movement jump (i was rubbish)
5m and 15m sprint (1.19 and 2.75s i think? - rubbish)
Agility test - about 16.5s (rubbish)
Speed endurance test - 6 times 30s sprint, 30 secs recovery, shuttle running in gym seeing total distance covered, i got 705m which was the best out of all the group, but still nowhere near the leaderboard in the gym

The last one gave me a hard workout, burning lungs!

Strength and conditioning 45:00 [1]

Then into gym for session -

Squats warm up 5*20kg, 5*60kg, 5*80kg

Heavy half squats 3*100kg, 3*5*100kg, 5*110kg

Then 3 supersets of

10*chins, dips (+19kg), hanging knee raise crunch
10*FB rollouts, FB hamstring curls, twisting side crunch (8kg)

Tuesday Dec 7, 2010 #

Note
rhr:46 slept:9.0 weight:63.2kg

12 PM

Road/track running intervals 55:21 13.0 km (4:15 / km)
ahr:130 max:163 shoes: New balance 828

Down EIS with J-ro, Shminty and Tommy B. Decent warm up; drills; 25 laps of 100m @ 18s (3min/km pace) and 100m @ 25s (4min/km pace); decent cool down.

Running drills / plyometrics 17:43 [2]

Drills and strides

Monday Dec 6, 2010 #

6 PM

Road/track running 42:26 [2] 9.6 km (4:25 / km)
ahr:133 max:141 shoes: New balance 828

Easy run on the track - 7km plus strides before the session, 2km after. Avoiding the snow!

Running drills / plyometrics 40:00 [2]
slept:8.5 shoes: New balance 828

Usual

Strength and conditioning 26:37 [1]

Bits and pieces - lots on arm swinging / core tonight, plus some balance stuff, squats, press ups, burpees

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