Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending May 8, 2011:

	activity	#	time	miles		km		+m
	Spinning	3	3:34:55
	Trail/terrain running	4	2:57:19	21.99	(8:04)	35.39	(5:01)	520
	Cycling	1	1:25:46	23.89	(3:35)	38.44	(2:14)	200
	Orienteering	1	54:07	4.59	(11:48)	7.38	(7:20)	200
	Strength and conditioning	2	50:00
	Running drills / plyometrics	2	26:46	0.43		0.7
	Total	8	10:08:53	50.9		81.91		920
averages - sleep:8.8 rhr:50

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Sunday May 8, 2011 #

1 PM

Spinning intervals 1:39:55
ahr:137 max:171 slept:8.0 (injured)

Finally getting some decent sleep after Tiomila and getting used to it being light from about 4am and having rubbish curtains.

Back on the spinning bike

20 min WU including 'strides'
10 min lower threshold
2 min rec
9*3 min LTP - 50%delta (1 min)
2 min rec
10 min lower threshold
20 min CD

Saturday May 7, 2011 #

Note
(rest day)

Feeling pretty tired today

C • Take it easy 2

Friday May 6, 2011 #

11 AM

Spinning 40:00 [2]
ahr:110 max:119

Easy spin at Gröndal

5 PM

Cycling 1:25:46 [2] 38.44 km (2:14 / km) +200m 2:10 / km
ahr:123 max:143 slept:8.0 (injured)

Rode out from home to Järna, then across to Nykvarn and then back to Södertälje. Pretty tired in the end. Don't think I have ever ridden a proper road bike before, and handle bars were a bit low. Gears and brakes took some getting used too....

Thursday May 5, 2011 #

8 AM

Trail/terrain running 38:09 [2] 6.73 km (5:40 / km) +140m 5:08 / km
(injured) shoes: inov8 road 255

Out running in Södertälje. Knee ok to start with, but really sore by the end. Time for a few days off running...

5 PM

Spinning tempo 1:15:00
ahr:133 max:165 (injured)

Was meant to be a 40 mins threshold session, but had some problems getting my HR up, so it turned into a progression session. Had company from a couple of local cyclists doing hills - but they were using some wiiiieeeeerrrrddd music so stuck my choons on instead and got into the beat.
At Gröndal

Strength and conditioning 30:00 [1]

Core, stomach, back, side leg lifts, calf raises, some glute activation

Wednesday May 4, 2011 #

6 PM

Trail/terrain running warm up/down 10:08 [2] 1.86 km (5:27 / km) +30m 5:02 / km
shoes: inov8 oroc 280

Orienteering 54:07 [2] 7.38 km (7:20 / km) +200m 6:27 / km
(injured) shoes: inov8 oroc 280

Cruise round the Scania / Astra Zeneca 'Motion' orienteering course out west of Södertälje. Pretty nice in general - some fairly vague mapping in places. Knee felt terrible warming up and to start with, but a bit better later on.

Tuesday May 3, 2011 #

10 AM

Trail/terrain running intervals 1:14:30 16.71 km (4:28 / km) +150m 4:16 / km
ahr:143 max:174 rhr:50 slept:8.0 (injured) shoes: inov8 oroc 280

Really nice interval session from Tveta - the SNO club house. Knee was a little sore, especially after, but better than yesterday.

5 times 1.15km loop in about 3.45 with 90 secs jogging recovery - run between LTP and 50%delta.

Then after a little recovery jogging, 10 times 30/30s maximal with jogging recovery to try and get some speed and work VO2max a little. Didn't get my HR very high but it felt bloody hard work!

Running drills / plyometrics 11:46 [1] 0.7 km (16:49 / km)
shoes: inov8 oroc 280

Normal warm up drills, plus did 5*50m strides during WU

Monday May 2, 2011 #

6 PM

Trail/terrain running 54:32 [2] 10.09 km (5:24 / km) +200m 4:55 / km
ahr:125 slept:11.0 (injured) shoes: inov8 road 255

Lovely evening run (if a bit chilly) from Bosön out towards Elfvik with Jonn. Knee still sore (especially descending), but not stopping me running.

Running drills / plyometrics 15:00 [1]

A few leg swings etc plus 6 *50m strides

Strength and conditioning 20:00 [1]

Some med ball core and stomach work, press-ups, side leg lifts, hypers. Usual stuff.

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