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Training Log Archive: gg

In the 7 days ending Jan 19, 2016:

activity # timemileskm+m
  Swimming4 3:16:00
  Trail/terrain running4 2:44:12 21.5 34.6 550
  Orienteering2 1:39:00 10.63(9:19) 17.1(5:47)
  Strength and conditioning3 1:30:00
  Road/track running3 49:00 5.78(8:29) 9.3(5:16)
  Running drills / plyometrics1 30:00
  Total12 10:28:12 37.9 61.0 550
  [1-5]11 8:28:12

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WeThFrSaSuMoTu

Tuesday Jan 19, 2016 #

8 AM

Road/track running 17:00 [1] 3.0 km (5:40 / km)

Morning jog
C • GC 2

Running drills / plyometrics 30:00 [0]

This aggravated my hip slightly.
11 AM

Trail/terrain running hills 1:12:00 intensity: (38:00 @1) + (6:00 @2) + (3:00 @3) + (6:00 @4) + (19:00 @5) 15.5 km (4:39 / km)

30mins Kenyan hills on a dirt road. Not much grip in my trainers, but hip felt fine during. Really warm in the blazing sun.
6 PM

Swimming 33:00 [2]

Monday Jan 18, 2016 #

8 AM

Road/track running 16:00 [1] 3.0 km (5:20 / km)

Morning jog

Strength and conditioning 30:00 [0]

11 AM

Orienteering 42:00 intensity: (40:00 @2) + (2:00 @3) 7.0 km (6:00 / km)

"Orienteering" in Maspalomas Dunes on a Lidar map. Quite fun.

Road/track running warm up/down 16:00 intensity: (13:00 @1) + (3:00 @2) 3.3 km (4:51 / km)

6 PM

Swimming 41:00 [2]

9 PM

Note

Evening stretch

Sunday Jan 17, 2016 #

11 AM

Trail/terrain running 1:02:00 intensity: (21:00 @1) + (31:00 @2) + (10:00 @3) 12.9 km (4:48 / km) +550m 3:58 / km

While the others did 30km, I ran the first part and then turned round after 35mins. Generally quad/hip very good during the run, but a bit worse after (especially after stretching).
6 PM

Swimming 1:02:00 [2]

9 PM

Note

Evening stretch

Saturday Jan 16, 2016 #

11 AM

Strength and conditioning 30:00 [0]

Exercise ball. Short but intense workout

Trail/terrain running 30:00 intensity: (19:00 @1) + (11:00 @2) 6.2 km (4:50 / km)

Easy round the snowy Dunblane GC
4 PM

Note

Flying to Gran Canaria for 2 weeks in the sun

Friday Jan 15, 2016 #

Note
(rest day)

Trying a complete rest day (stretching and massage only) to see if my quad / hip flexor will improve before GC

Thursday Jan 14, 2016 #

11 AM

Swimming 1:00:00 [2]

6 PM

Strength and conditioning 30:00 [0]

Wednesday Jan 13, 2016 #

7 PM

Orienteering 57:00 intensity: (22:00 @1) + (32:00 @2) + (3:00 @3) 10.1 km (5:39 / km)

Stealth night-o at Kings Park.
Spent most of the day helping Ross and Fi move house.

Quad was a bit stiff, but I took it very easy. Maybe not smartest idea anyway.
C • Thanks buddy! 1

Trail/terrain running warm up/down 12 [1]

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