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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jan 1, 2012:

activity # timemileskm+m
  Trail/terrain running12 11:33:07 94.53(7:20) 152.13(4:33) 2210
  Strength and conditioning6 2:25:00
  Running drills / plyometrics1 45:00
  Total15 14:43:07 94.53 152.13 2210
  [1-5]12 11:33:07

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MoTuWeThFrSaSu

Sunday Jan 1, 2012 #

10 AM

Trail/terrain running long 1:54:17 intensity: (9:44 @1) + (44:02 @2) + (47:39 @3) + (12:52 @4) 27.0 km (4:14 / km) +300m 4:01 / km
ahr:146 max:164 shoes: inov8 road 255

Tough long run with Itai. Drove down to a flatter bit of land. Felt great on the way out, then turned round and realised we had the wind on our backs on the way out. Was bloody hard work into the wind on the way back.

Saturday Dec 31, 2011 #

10 AM

Trail/terrain running hills 1:02:24 intensity: (2:57 @1) + (9:02 @2) + (18:45 @3) + (31:40 @4) 16.0 km (3:54 / km) +260m 3:36 / km
ahr:154 max:166 shoes: inov8 road 255

Feeling much better today.
Fartlek - pushing hard on the flat and uphill, cruising the downhill.

Great training.
5 PM

Trail/terrain running 49:11 intensity: (11:08 @1) + (29:04 @2) + (8:59 @3) 11.27 km (4:22 / km) +180m 4:02 / km
ahr:138 max:152 shoes: inov8 road 255

'Recovery run' with Helen Clitheroe and Charlene Thomas.

Strength and conditioning 45:00 [0]

Core, glutes, calf raises etc

Friday Dec 30, 2011 #

6 AM

Trail/terrain running 1:13:05 intensity: (15:33 @1) + (43:40 @2) + (13:52 @3) 16.32 km (4:29 / km)
ahr:137 max:155 shoes: inov8 road 255

Got persuaded to get up at 6am to do a dawn progression run, Kenyan style, with Itai, Mo, and another Somalian/American guy.

Felt awful at the start, was ok after a wildie, then awful again at the end.
Back for quick dip in the pool and breakfast, then back to bed.

Stomach not too good after breakfast....

Nice to do this once, but won't rush to get up and run before breakfast (certainly not at pace) soon.
5 PM

Trail/terrain running 35:31 intensity: (11:39 @1) + (20:38 @2) + (3:14 @3) 8.01 km (4:26 / km) +130m 4:06 / km
ahr:134 max:150 shoes: inov8 road 255

Slightly stressful day for various reasons. Spent most of the morning in town when I would like to have been sleeping.

Then went down to Kerio View for a late lunch and massively overate.

Had a little sleep 4-5pm, then felt terrible for the afternoon run.

Pace was ok, with Itai, but all the way I was on the verge of stuff coming out at both ends. Managed to just about hold it all in until I got back to the camp....

Had planned slightly longer, but good enough.

Did a couple of gentle strides, and hammy feels fine.
8 PM

Strength and conditioning 5:00 [0]

Calves

Thursday Dec 29, 2011 #

9 AM

Trail/terrain running 1:20:56 intensity: (36:31 @1) + (42:06 @2) + (2:19 @3) 16.77 km (4:50 / km) +280m 4:27 / km
ahr:132 max:150 (injured) shoes: inov8 road 255

Ran down with Fanni to the weekly fartlek session. About 100 athletes (including a few world class runners) training together every thursday morning.

I just ran with Fanni, hammy sore on the descents, but no problem on the climbs.
11 AM

Strength and conditioning 30:00 [0]

Core class led by Tom Watson (an athletics coach from Bristol here with some UK and Swedish athletes).
5 PM

Trail/terrain running 58:49 intensity: (21:27 @1) + (34:50 @2) + (2:32 @3) 12.86 km (4:34 / km) +240m 4:11 / km
ahr:132 max:150 shoes: inov8 road 255

Steady run with Itai, Jerker and another Swedish guy. Good orienteering chat

Strength and conditioning 15:00 [0]

Went through some core training with Fanni. Joined in with a few glute, balance and calf exercises

Wednesday Dec 28, 2011 #

8 AM

Trail/terrain running 39:51 intensity: (24:39 @1) + (15:12 @2) 7.66 km (5:12 / km) +160m 4:43 / km
ahr:127 max:143 (injured) shoes: inov8 road 255

Morning jog. Hamstring felt better in the morning. Still sore when I stretch it or stride out (especially downhill).
3 PM

Note
(injured)

Day trip to Eldoret for tourism, shopping and lunch. Nice greasy mixed grill and chips. Mmmmm.

Then back to Iten in time for the deepest massage I have ever had and some work on my hamstring.

Tuesday Dec 27, 2011 #

9 AM

Trail/terrain running 35:47 [1] 6.67 km (5:22 / km) +100m 4:59 / km
ahr:120 max:136 shoes: inov8 road 255

Jog down to track and back (extended)

Running drills / plyometrics 45:00 [0]
(injured)

Drills and strides at the track.

Strained my R hamstring during the strides. Not good.

Jerker Lysell turned up today.
5 PM

Trail/terrain running 36:55 [1] 6.89 km (5:21 / km) +120m 4:56 / km
(injured) shoes: inov8 road 255

Slow jog to track and back to do some coaching. Hamstring not happy.

Monday Dec 26, 2011 #

11 AM

Trail/terrain running 55:37 intensity: (27:48 @1) + (27:49 @2) 11.18 km (4:58 / km) +180m 4:36 / km
ahr:129 max:140 shoes: inov8 road 255

Easy morning jog. Legs battered from yesterday, especially quads and left hip flexor.
5 PM

Trail/terrain running 50:44 intensity: (19:00 @1) + (30:03 @2) + (1:41 @3) 11.5 km (4:25 / km) +260m 3:58 / km
ahr:133 max:149 shoes: inov8 road 255

Steady run, legs feeling bit better

Strength and conditioning 45:00 [0]

No core class today, so did single leg hip thrusts, fitball rollouts, twisting crunches with med ball and hyperextensions with 5kg.
Also some med ball crunch throws and balance work with Itai and knee exercises
9 PM

Strength and conditioning 5:00 [0]

Calves

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