Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Feb 28, 2010:

activity	#	time	miles		km		+m
Running	8	4:43:30	36.04	(7:52)	58.0	(4:53)	490
Gym	3	3:20:00
Drills	1	1:00:00	2.17	(27:35)	3.5	(17:09)
Total	9	9:03:30	38.21		61.5		490

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Sunday Feb 28, 2010 #

12 PM

Running 10:00 [1] 1.6 km (6:15 / km)
shoes: Spira Striker

Gym 45:00 [3]

Calf still a bit niggly so went to the gym instead.
15mins bike
30mins reclined bike

Saturday Feb 27, 2010 #

10 AM

Running 30:00 [1] 5.5 km (5:27 / km)
shoes: Inov8 RocLite 315 no.3

Was suppose to be orienteering but calf was sore last night and still sore today so decided just to take it easy.

Friday Feb 26, 2010 #

12 PM

Running 32:00 [3] 7.3 km (4:23 / km) +90m 4:08 / km
shoes: Spira Striker

To the moor to see eddie's architecture project-a tree made out of cans-then through town and along some roads by the river with cfd.

3 PM

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:30:00 [2]

warm up
half squats 4x4 100,110,110,120
bulgarians 3x5 40,50,50
good mornings 3x6 40kg
lowerts 3x10 getting some cramp in left calf/foot in first set
opp arm/leg 8,6,6 16/18/18
press up knee drives/hammies/sb hs bridge

Thursday Feb 25, 2010 #

5 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Spira Striker

Running 34:00 [4] 8.6 km (3:57 / km)
shoes: Spira Striker

Planned to do 10x2mins of 1 min rest. However after first 6 didn't feel as tired as i was expecting so dropped rest to 45secs and did an extra 2. Even this felt pretty easy, so I either wasn't running hard enough or was still getting too much rest. Rep 7 or 8 involved a fair amount of downhill so probably could discount that one. between 3-4 intensity.

Wednesday Feb 24, 2010 #

1 PM

Running 1:52:30 [3] 22.0 km (5:07 / km) +400m 4:41 / km
shoes: Inov8 RocLite 315 no.3

Basically the same run I did just before portugal, except with the right path from the headstone. Snow underfoot and slushy, felt pretty easy but we weren't pushing it. With tommy b and and irishman for a bit.

Tuesday Feb 23, 2010 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Spira Striker

Gym 1:05:00 [3]

Down hallam.

warm up
Back squat 4x4 75,80,80,85kg
Single leg squat 8x2x2 12.5kg
DB chest/row 8x3 12.5kg
rollouts/hammies 6/10 x3
pulls ups 8x3 -19kg

Monday Feb 22, 2010 #

6 AM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Spira Striker

7 PM

Drills 1:00:00 [1] 3.5 km (17:09 / km)
shoes: Spira Striker

6 week course down at EIS

300m shuttle 51.4secs. Feeling tired from last week and hamstrings tightened up nearly as soon as I'd finished.

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