Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daveabrams

In the 30 days ending Nov 30, 2010:

activity	#	time	miles		km		+m
Running	21	9:03:29	56.77		91.36		1277
Strength and conditioning	6	6:50:35
Football	7	4:55:00
Drills	5	3:53:54	2.4		3.86		4
Cycling	4	3:14:02
Orienteering	3	3:00:30	20.01	(9:01)	32.2	(5:36)	369
X-trainer	2	1:06:23
Squash	1	40:00
Gym	1	9:26
Total	39	32:53:19	79.18		127.42		1650

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Tuesday Nov 30, 2010 #

Running 5:00 [2] 1.2 km (4:10 / km)
shoes: LaSportivaCrosslite

down to physio

5 PM

Running 44:06 [3] 8.55 km (5:09 / km)
shoes: LaSportivaCrosslite

run after physio up porter to forge dam, snow provided enough light

Monday Nov 29, 2010 #

Running 8:00 [2]
shoes: Saucony Jazz

to/from shmintys

7 PM

Drills 1:00:00 [2] 3.0 km (20:00 / km)
ahr:109 max:119 shoes: Saucony Jazz

Sunday Nov 28, 2010 #

Note
(rest day)

feeling shite today so decided to rest up. went to work in the evening. failed to get a uni work done though.

Saturday Nov 27, 2010 #

12 PM

Running 51:32 [3] 8.26 km (6:14 / km) +402m 5:01 / km
ahr:146 max:177 shoes: LaSportivaCrosslite

shuoc climb everest. jog down the hill, then 3 efforts with a bit of rest in between. 6:58, 7:29 (no idea why this was so slow), then a more respectable 6:27 to finish. then jog with OJ down crookes and back home

Friday Nov 26, 2010 #

Football 40:00 [3]
shoes: Saucony Jazz

showed the OTC how it's done. scored a good'un as well.

7 AM

Strength and conditioning 1:11:35 [3]
ahr:114 max:165 shoes: Saucony Jazz

did circuit 3 with shminty. then tass meeting.

Running 12:00 [3] 2.4 km (5:00 / km) +0m 5:00 / km
ahr:140 max:147 shoes: Saucony Jazz

to/from hallam

Thursday Nov 25, 2010 #

7 AM

X-trainer 51:23 [3]
ahr:115 max:135 shoes: Saucony Jazz

in the gym early doors. lots of work, then work in the evening.

Wednesday Nov 24, 2010 #

Running 12:00 [3] 2.4 km (5:00 / km)
shoes: Saucony Jazz

to/from hallam

7 AM

Strength and conditioning 1:10:39 [3]
ahr:102 max:161 shoes: Saucony Jazz

half squats. db lunge, press ups/hanging row, dips/chins, rollouts.

Tuesday Nov 23, 2010 #

Note
(rest day)

Monday Nov 22, 2010 #

Running 5:00 [3] 1.2 km (4:10 / km)
shoes: Saucony Jazz

to shminty's. down to home from daves.

Drills 58:03 [2]
shoes: Saucony Jazz

forgot watch. left calf is sore from football

Sunday Nov 21, 2010 #

2 PM

Football 1:20:00 [3]

spook footy. thrashed them

Saturday Nov 20, 2010 #

Running warm up/down 7:00 [2]
shoes: LaSportivaCrosslite

jog with marcus before the start

11 AM

Orienteering race 55:00 [4] 8.0 km (6:53 / km) +191m 6:09 / km
ahr:160 max:197 shoes: LaSportivaCrosslite

spook relays at loxley. only a couple of small mistakes. came in 5th. glad we only had to run two legs each.

Friday Nov 19, 2010 #

7 AM

Running 12:20 [2] 2.4 km (5:08 / km)
ahr:156 max:189 shoes: New Balance 1064

hallam and back

Strength and conditioning 1:05:00 [2]
ahr:94 max:136 shoes: New Balance 1064

same session as Wednesday with Shmint-dog. need to ensure good posture with half squats. also need to make sure I'm fully extending on hanging row and chins/dips.

12 PM

Football 40:00 [2]

played much better as a team today, had the rocke in defence which helped. wasted some decent chances though. scored 1. ash should have had about 4 but the posts weren't having any of it.

1 PM

Squash 40:00 [2]

pretty much straight onto squash with danger after footy. played ok but pretty knackered.

Thursday Nov 18, 2010 #

2 PM

Cycling 44:59 [4]
ahr:140 max:160 shoes: New Balance 1064

6 * 4 mins intensity 4. working hard and sweating lots. would have done more but had work.

Wednesday Nov 17, 2010 #

7 AM

Running warm up/down 12:00 [2] 2.4 km (5:00 / km)
ahr:149 max:158 shoes: New Balance 1064

to/from hallam

Strength and conditioning 53:57 [3]
ahr:112 max:160 shoes: New Balance 1064

with danger

3*5 Half Squats: 110kg
3*10 DB Lunges: 2*15kg

4*10 [Hanging Row/Press Ups +2 sets with 10kg on back]
3*10 [Chins/Dips]: -26, -19, -19
3*10 [SB Roll Outs/Hip Bridge Ext.]

3 PM

Football 40:00 [2]

got thrashed.

Tuesday Nov 16, 2010 #

5 PM

Cycling 45:00 [4]
shoes: New Balance 1064

3*10 mins, 2 mins rest
+warm up/down

X-trainer 15:00 [3]
shoes: New Balance 1064

15 mins after on the x trainer

Monday Nov 15, 2010 #

Running 18:00 [2] 3.5 km (5:09 / km)
shoes: New Balance 1064

to hallam, to the doctors, home

Sunday Nov 14, 2010 #

10 AM

Running 47:22 [3] 7.61 km (6:13 / km) +215m 5:27 / km
ahr:134 max:164 shoes: New Balance 1064

calf not feeling great so just went for a steady jog instead of the orienteering. calf tightened quite a lot by the end.

Saturday Nov 13, 2010 #

10 AM

Running 25:24 [2] 3.83 km (6:38 / km) +48m 6:14 / km
ahr:123 max:139 shoes: New Balance 1064

warm up and drills

Running 46:22 [4] 7.09 km (6:32 / km) +66m 6:15 / km
ahr:133 max:176 shoes: LaSportivaCrosslite

3*1 mile, 1 min recovery. felt good but hard surface aggravated calf a bit. skipped the hill reps afterwards.

miles:
5:38
5:33
5:36

Friday Nov 12, 2010 #

Football 20:00 [2]

slightly better this week

Thursday Nov 11, 2010 #

9 AM

Running 25:00 [1] 4.62 km (5:25 / km) +38m 5:12 / km
ahr:121 max:171 shoes: New Balance 1064

to endcliffe. bit more warm up and drills

Running intervals 31:33 [4] 5.97 km (5:17 / km) +73m 4:59 / km
ahr:142 max:168 shoes: New Balance 1064

15 min threshold. pretty muddy this week. skipped the turnarounds and went for a jog instead. calf not feeling great but didn't get any worse.

Running 11:24 [2] 1.95 km (5:51 / km) +55m 5:07 / km
ahr:138 max:152 shoes: New Balance 1064

jog back home

Wednesday Nov 10, 2010 #

Note

keep going to bed and waking up with a sore throat. gets better throughout the day then worse again in the evening. has been like this since last thursday

7 AM

Strength and conditioning 1:19:24 [3]
ahr:113 max:164 shoes: New Balance 1064

did a circuit session that lewis wrote for me

1a) cyclic lunges
b) lizards
c) MB slams

2a) back squat 50k
b) hanging row
c)BB step up 40k

3a) spider squat
b) press ups
c) box jumps

4a) hanging knee raise
b) dorsal raise
c) MB russian twist

good fun. and only pendulum for 5 mins at the end for once

Running warm up/down 12:15 [2] 2.2 km (5:34 / km) +56m 4:56 / km
ahr:142 max:154 shoes: New Balance 1064

to/from hallam

3 PM

Football 45:00 [3]

house team. squeezed out a draw.

Tuesday Nov 9, 2010 #

5 PM

Cycling 50:07 [3]
ahr:129 max:153 shoes: New Balance 1064

8 mins warm up
3*10 mins hard with 2 mins rest
10 mins warm down

Monday Nov 8, 2010 #

Running 8:00 [2] 1.5 km (5:20 / km)
shoes: New Balance 1064

jog to/from the nook.

6 PM

Drills 55:00 [2]
ahr:175 max:201 shoes: New Balance 1064

Sunday Nov 7, 2010 #

Event: November Classic (inc SHI and Interland Selections)

9 AM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +1m 8:19 / km
shoes: LaSportivaCrosslite

Orienteering race 1:15:30 [5] 15.7 km (4:49 / km) +178m 4:33 / km
shoes: LaSportivaCrosslite

SHI individual. much better than yesterday but still not great. overshot no1 then lost about 2.5 mins on 3 due to really dodgy bit of mapping- think quite a few others lost time here as well. calf was hurting quite badly after about 5km but ran through it and wasn't too bad at the end. lost another chunk of time on 11 and also 18? which was the most rediculous excuse for a boulder I've ever seen. was going ok through the forest at the end. even though nav has been shocking, I'm quite pleased with the running aspect (apart from the calf)- feeling stronger through the terrain and on hills.

Saturday Nov 6, 2010 #

Orienteering race 50:00 [5] 8.5 km (5:53 / km)
shoes: LaSportivaCrosslite

SHI relay. possibly the worst I've orienteered in a very long time. maybe a little complaicent thinking the south would be easy. definitely not enough compass, especially going into the controls. got bad stomach cramps about half way round which didn't help - don't think I ate enough beforehand. lost a bit of time due to dodgy map at the end but was all gone by then anyway.

2 PM

Running warm up/down 25:00 [2] 1.5 km (16:40 / km) +7m 16:16 / km
shoes: LaSportivaCrosslite

Friday Nov 5, 2010 #

Football 30:00 [3]

wasn't playing so well this week.

Thursday Nov 4, 2010 #

9 AM

Running warm up/down 36:44 [2] 7.23 km (5:05 / km) +99m 4:45 / km
ahr:142 max:170 shoes: New Balance 1064

to endcliffe park, round endcliffe park. then round encliffe and back up to broomhill after

Drills 8:25 [1] 0.86 km (9:47 / km) +4m 9:35 / km
ahr:123 max:151 shoes: New Balance 1064

Running intervals 36:27 [4] 7.65 km (4:46 / km) +216m 4:10 / km
ahr:163 max:181 shoes: New Balance 1064

10 mins threhsold
3 mins rest
10*30 sec hills
10 miins threshold

stomach felt awful on 1st threshold and couldn't keep the HR up. hills were better and just about managed the last 10 min threshold. knackered now. knee also felt a little dodgy.

Wednesday Nov 3, 2010 #

Strength and conditioning 1:10:00 [3]
shoes: New Balance 1064

forgot watch so guesstimating a little.

did circuit 2. top of left hammie feeling a little dodgy so didn't push the weight any higher.

Running 12:00 [2] 2.4 km (5:00 / km)
shoes: New Balance 1064

to/from hallam

Tuesday Nov 2, 2010 #

4 PM

Cycling 53:56 [3]
ahr:125 max:149 shoes: New Balance 1064

20 mins warm up
10mins out of seat with 2 mins rest *3
left glute feeling tight. rocking out to some quality clubland though.

Gym 9:26 [1]
ahr:78 max:102 shoes: New Balance 1064

core and stretching.

Monday Nov 1, 2010 #

6 PM

Running warm up/down 14:00 [2] 2.5 km (5:36 / km)
shoes: New Balance 1064

to/from shminty's for a lift. bit of jogging for warm up/down

Drills 52:26 [1]
ahr:111 max:166 shoes: New Balance 1064

drills at eis. had to pay 3.50 to get in which is a joke.

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