Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Dec 6, 2009:

activity

time

miles

Running

6:45:42

49.65

(8:10)

79.9

(5:05)

980

Strength and Conditioning

1:22:00

Flexibility

1:20:00

Cross Training

10:00

Total

9:37:42

49.65

79.9

980

[1-5]

8:17:42

2:09

0:00

» now

Sunday Dec 6, 2009 #

Flexibility 15:00 [0]

Woke up fealling really stiff so did some strecthing before going to X-Country.

Running warm up/down 35:00 [2] 4.0 km (8:45 / km) +30m 8:26 / km
shoes: Asics Gel GT-2140

Running race (X- Country) 26:20 [5] 6.6 km (3:59 / km) +150m 3:35 / km
ahr:177 max:185 shoes: VJ Twister #2

Felt rubbish before hand but started ok and settled in nicely. Started feeling tired on the long accent on the second lap and a guy over took me. Held in behind him and another guy until the last steep climb and long downhill finish. They had ~30m on me but a strong finish took them both by a whisker. 7th place, easily my best result in this series so far. Was v.muddy and soft underfoot around the majority of the course.

Saturday Dec 5, 2009 #

Running 36:00 [3] 5.0 km (7:12 / km) +110m 6:29 / km
ahr:144 max:167 shoes: Inov8 Flyroc 310

Was going to do 4 x 2.5km hill loops but as I started the first after a 15min WU that my legs were too fatigued for this session - I don't think they liked the TM yesterday. So just went for a steady run instead and had a good stretching session when I got home.

Flexibility 30:00 [0]

Friday Dec 4, 2009 #

Running 30:30 [4] 7.0 km (4:21 / km)
ahr:153 max:163 shoes: Asics

Sub threshold run on the TM plus 5min WU and 5min WD.

Flexibility 5:00 [0]

Thursday Dec 3, 2009 #

Flexibility 15:00 [0]

Running intervals 40:16 [4] 8.8 km (4:35 / km)
ahr:164 max:182 shoes: Asics Gel GT-2140

200m x 200m Continuous. Hard 200 followed by 200m jogging recovery.

Running warm up/down 18:25 [3] 3.5 km (5:16 / km) +10m 5:11 / km
ahr:133 max:150 shoes: Asics Gel GT-2140

To training inc drills

Running warm up/down 22:00 [3] 4.0 km (5:30 / km) +30m 5:18 / km
ahr:138 max:146 shoes: Asics Gel GT-2140

WD run home

Wednesday Dec 2, 2009 #

Running long 1:45:00 [3] 20.5 km (5:07 / km) +340m 4:44 / km
shoes: Asics Gel GT-2140

HFW with rucksack. New battery for HRM but the HR is still not working; not sure why. Slightly longer route tonight around Hucknall bypass.

Flexibility 15:00 [0]

Tuesday Dec 1, 2009 #

Strength and Conditioning 27:00 [1]

Core and glutes

Cross Training warm up/down (Cycling) 10:00 [2]

Running warm up/down 22:03 [3] 4.5 km (4:54 / km) +20m 4:48 / km
shoes: Asics Gel GT-2140

To training as WU with some drills in the last 5mins. HRM needs new battery so heart rates were well out (AHR = 77bpm).

Running 20:00 [4] 4.8 km (4:10 / km) +100m 3:46 / km
shoes: Asics Gel GT-2140

Hill pyramid intervals with running recovery back down.

Running hills (Intervals) 20:00 [5] 5.6 km (3:34 / km) +160m 3:08 / km
shoes: Asics Gel GT-2140

Shorter VO2 hill sprints with steady recovery back down.

Running warm up/down 30:08 [3] 5.6 km (5:23 / km) +30m 5:14 / km
shoes: Asics Gel GT-2140

Running back home with steady last 1.5km as WD.

Monday Nov 30, 2009 #

Strength and Conditioning 55:00 [3]

A day on the road with work today so did a hardcore sweat inducing circuit session in the living room to the beats of Godskitchen - I dug it out of the CD collection from my Uni days.

3 sets of 15 exercises - 7 static exercises and 8 dynamic. Did each 45s on 15s off.

« Earlier | Later »