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Training Log Archive: gg

In the 7 days ending Nov 6, 2011:

activity # timemileskm+m
  Trail/terrain running8 6:29:19 48.53(8:01) 78.1(4:59) 1210
  Strength and conditioning5 2:20:00
  Orienteering2 1:26:06 9.56(9:00) 15.39(5:36) 485
  Running drills / plyometrics2 24:44 1.03(23:59) 1.66(14:54)
  Road/track running1 20:00 2.3(8:42) 3.7(5:24) 20
  Total13 11:00:09 61.42 98.85 1715
  [1-5]9 8:20:09
averages - sleep:8.8 rhr:48

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MoTuWeThFrSaSu

Sunday Nov 6, 2011 #

Note

Experimental TRIMP count - 764
11 AM

Orienteering 44:44 intensity: (31:38 @3) + (13:06 @4) 7.75 km (5:46 / km) +150m 5:16 / km
ahr:153 max:165 shoes: inov8 x talon

Ramsley Moor.

Trail/terrain running long 1:17:50 intensity: (19:46 @1) + (54:51 @2) + (3:13 @3) 14.07 km (5:32 / km) +400m 4:51 / km
ahr:133 max:153 shoes: inov8 x talon

Run from Ramsley to Beeley

Saturday Nov 5, 2011 #

8 AM

Trail/terrain running 30:56 intensity: (7:42 @1) + (23:14 @2) 6.18 km (5:00 / km) +40m 4:51 / km
ahr:128 max:143 shoes: inov8 x talon

Morning jog with some of the boys up to Chatsworth house
3 PM

Trail/terrain running intervals 1:08:38 intensity: (9:12 @1) + (35:19 @2) + (4:44 @3) + (19:09 @4) + (14 @5) 14.45 km (4:45 / km) +280m 4:20 / km
ahr:140 max:168 shoes: inov8 x talon

5*5(2) minute threshold reps with the boys around Chatsworth Estate. Mixing up hills and flat, all on grass. J-Ro running well.

Running drills / plyometrics 20:00 [0] 1.41 km (14:11 / km)
shoes: inov8 x talon

6 PM

Strength and conditioning 5:00 [0]

Calf raises

Friday Nov 4, 2011 #

10 PM

Strength and conditioning 5:00 [0]
(rest day)

Calf raises

13 hours travelling to get to GB team planning weekend

Thursday Nov 3, 2011 #

11 AM

Trail/terrain running 31:48 [1] 5.16 km (6:10 / km) +50m 5:53 / km
ahr:108 max:126 shoes: inov8 road 255

Scania thursday lunchtime group run. About 12 -13 people there today - getting off the ground slowly!

Strength and conditioning 50:00 [0]

Olympic bar WU *2
Squats - 3*10 (20kg then 40kg then 40kg) focus on technique and building up the weight over the next couple of weeks

Circuits
2*
12 dorsal raise
12 crunch
2*12 side leg lifts
12 stick crunch
2*12 twisting crunch with 5kg medicine ball
12 press ups
12 hip thrusts

Knee exercises
2*balance on wobble board on one foot and do star with the other foot, lunges onto wobble board, weighted knee exercises
6 PM

Trail/terrain running 1:03:22 [2] 13.5 km (4:42 / km) +100m 4:32 / km
ahr:135 max:151 shoes: inov8 roclite black 2011

SNO club training. Run with Pal and Johan Ek-L round the lake. Nice

Wednesday Nov 2, 2011 #

6 PM

Orienteering 41:22 intensity: (17 @1) + (1:52 @2) + (16:06 @3) + (21:15 @4) + (1:52 @5) 7.64 km (5:25 / km) +335m 4:26 / km
ahr:157 max:170 shoes: inov8 oroc 280

SNO night training Flattsbro. Dice start.
Not really feeling it tonight, started at threshold, then dropped it down to a cruise for the rest of it. Tiring day at work today.

Good session though.

Trail/terrain running warm up/down 21:33 intensity: (9:52 @1) + (10:20 @2) + (1:03 @3) + (18 @4) 4.07 km (5:18 / km) +40m 5:03 / km
shoes: inov8 oroc 280

10 PM

Strength and conditioning 5:00 [0]

calf raises

Tuesday Nov 1, 2011 #

10 AM

Trail/terrain running intervals 1:08:24 intensity: (7:27 @1) + (34:34 @2) + (4:25 @3) + (21:58 @4) 15.22 km (4:30 / km) +280m 4:07 / km
ahr:143 max:168 rhr:48 slept:8.5 shoes: inov8 road 255

SNO Tuesday morning intervals from Tveta.

WU, drills, 3* 2.3km undulating loop (different finish to normal) 1 min recovery, CD with strides.

Ran the loops on threshold - 8:02, 8:19, 8:25

Running drills / plyometrics 4:44 [1] 0.25 km (18:56 / km)

Skipping, side steps, backwards running
Leg swings, back mobility
First part of A drills (up onto toes)
7 PM

Road/track running 20:00 [1] 3.7 km (5:24 / km) +20m 5:16 / km
shoes: inov8 road 255

Recovery run. Knackered after this morning! Real sugar low at work this afternoon.

Monday Oct 31, 2011 #

11 AM

Trail/terrain running 26:48 [2] 5.45 km (4:55 / km) +20m 4:50 / km
ahr:133 slept:9.0 shoes: inov8 road 255

First of many Scania lunchtime runs. 'Easy' with Iain and Fanni, but not as easy as my calf would have liked.

Physio and massage after, feeling good now!

Didn't sleep well again.
7 PM

Strength and conditioning 1:15:00 [0]

SNO monday night strength training (lead by me!). School was closed for half term so we did it in the gym.

Started with some balance work - one leg balance plus throwing a med ball around.
Then some circuits -
3*
2*12 Side leg lifts
12 Crunches
12 dorsal raise
2*12 Twisting crunch with med ball
12 Press ups
2*8 leg cycling
25 calf raises
12 squats (bodyweight)
30s plank
2*12 lunges
12 hip thrusts

Then olympic bar warm up (15kg bar) *2 and step ups onto a box 2*2*12, first set bodyweight, second set with 15kg bar.

Little spin for cool down

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