Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 13 days ending Jul 21, 2008:

activity

time

miles

Orienteering

4:44:13

28.05

45.14

66 /

70c

94%

Trail/terrain running

2:20:28

16.31

(8:37)

26.24

(5:21)

Road/track running

2:03:40

13.45

(9:12)

21.64

(5:43)

Swimming

20:00

0.31

(1:04:22)

0.5

(40:00)

Total

9:28:21

58.12

93.53

66 /

70c

94%

averages - weight:61.5kg

2:16

0:00

» now

Sunday Jul 20, 2008 #

Orienteering 43:28 [5]

WOC Relay - Champions!

C • Relays 4

C • have a good night! 1

Saturday Jul 19, 2008 #

Trail/terrain running warm up/down 5:22 [2] 0.88 km (6:07 / km)
ahr:115 shoes: Innov8s

Jog to start

Orienteering 29:59 [3] ***** 4.84 km (6:12 / km)
ahr:145 spiked:16/17c shoes: Innov8s

Public race at WOC long. Cruised round to get some idea of the terrain before relay tomorrow. Nice forest except for one dense green bit

C • Relay 5

Friday Jul 18, 2008 #

Swimming 20:00 [1] 0.5 km (40:00 / km)

Swimming in a quarry, jumping off rocks etc

Thursday Jul 17, 2008 #

Orienteering race 29:54 [5] ***** 5.0 km (5:59 / km)
ahr:167 max:180 shoes: Integrators

WOC middle qualifier. Quality race. Made one route choice error ~45 secs. Finished 8th, 2 mins down.

Trail/terrain running warm up/down 15:00 [2] 2.3 km (6:31 / km)
ahr:120 shoes: Integrators

Jogging after

Trail/terrain running warm up/down 22:00 [3] 4.0 km (5:30 / km)
shoes: Integrators

Warm up with strides

Orienteering race 39:07 [5] ***** 7.0 km (5:35 / km)
ahr:170 max:190 shoes: Integrators

WOC middle final - what an amazing race! Properly difficult all the way, with rocks labyrinth, confusing green areas and vague slopes. I really enjoyed the race, and despite 2 big (ish) mistakes (1.15 at number 9 and 2 mins at 13) I can't really be too disappointed with my race. Took 5 places from the spectator control to the finish, including 2 on the run in which was nice. Highest heart rate for over a year!

Orienteering warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Integrators

Warm up including strides and jogging after

Wednesday Jul 16, 2008 #

Orienteering 22:00 [4] ***** 3.0 km (7:20 / km)
shoes: Integrators

2 times 11mins ish orienteering sections on the closest map to WOC middle

Trail/terrain running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Integrators

Tuesday Jul 15, 2008 #

Orienteering 31:00 [3] ***** 4.9 km (6:20 / km)
ahr:141 max:161 spiked:19/19c shoes: Integrators

Kamenec middle training - first ever session with my new Garmin Forerunner 405 very exciting :). Played with Quickroute all afternoon.
Felt good today - no kites so had to orienteer pretty carefully.

C • "pretty carefully" 2

Trail/terrain running warm up/down 20:00 [3] 3.2 km (6:15 / km)
ahr:125 max:147 shoes: Integrators

Run up to the start and then some jogging after

Monday Jul 14, 2008 #

Road/track running 21:00 [2] 3.5 km (6:00 / km)
ahr:116 shoes: Blue Saucony Triumphs

Easy jog from the accommodation

Sunday Jul 13, 2008 #

Orienteering race 11:06 [5] ***** 3.5 km (3:10 / km)
ahr:171 max:185 spiked:17/17c shoes: Yellow Saucony

WOC sprint qualifier. Good race to start the week. Had a tricky route choice to start, then 4 controls in quick succession in a little park, then long legs across town to another park. All quite straightforward, then some tower blocks at the end, when the only issue was crossability of fences - I went for the crossing points rather than attempt a crossing and lost a bit of time. Otherwise had good splits throughout and map with route up on www.grahamgristwood.co.uk

Road/track running warm up/down 35:10 [3] 6.39 km (5:30 / km)
shoes: Blue Saucony Triumphs

Warm up including strides and jogging after.

Orienteering race 14:57 [5] ***** 4.0 km (3:44 / km)
ahr:172 max:184 spiked:14/17c shoes: Yellow Saucony

WOC sprint final

22nd place

Very disappointing performance and result. I didn't feel great warming up - legs felt a bit heavy from the morning and felt a bit tired and lethargic. Warmed up well and tried to get myself worked up. Guess I was slightly worried about the will there be a thunderstorm / won't there. I decided there wouldn't be and put on my racing flats. The thunderstorm hit me at number 2 and continued nicely for the majority of my race, including all 8 'technical' controls in the gardens. Picked the correct route to the first control. but I was obviously off the pace immediately, losing 14 seconds to the best. Started well in the gardens though, and when the heavens opened I was doing ok. Got a bit stressed coming out of number 4 and made a rushed panicy decision to go up and over which was a big mistake. Started to get a bit flustered but managed to calm myself down. Ran ok through to number 10, but I picked the wrong (longest but simplest) route choice to 11. 12 - 14 was simple, but I lost a few seconds on 14 on running speed. 15 I had planned, but then coming out af 14 I started to rush a bit, and bananad big style. Corrected myself, but that combined with the less good route choice anyway cost me at least 10 seconds and probable around 7-8 places. Dammit.

I let the storm over - affect me. The lack of grip was a problem, but it seems like my running speed in the technical part was ok - lost a little time running on the longer legs.

Need to think about recovery and refueling between two races in a day a bit more, especially before Thursday.

Summary-
I was definitely one of the worst hit by the weather, but I should have dealt with it better. Very frustrating performance and result, but on the plus side, it is really positive that I consider 22nd a disastrous days work at the World Championships. The qualification was basically perfect, and I had the potential to take a place on the podium or even the bronze on the day with a good performance.

Road/track running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Blue Saucony Triumphs

Jogging back from the arena to the accommodation

Road/track running warm up/down 25:00 [3] 4.5 km (5:33 / km)
ahr:131 max:170 shoes: Blue Saucony Triumphs

Long warm up with jogging and long strides

Saturday Jul 12, 2008 #

Orienteering 13:00 [3] 2.8 km (4:39 / km)
shoes: Blue Saucony Triumphs

Sprint model map

C • Good luck mate! 1

Friday Jul 11, 2008 #

Orienteering 15:30 [5] 4.0 km (3:53 / km)
shoes: Blue Saucony Triumphs

Sprint training Sumperk

Orienteering race 2:38 [5] 0.7 km (3:46 / km)
shoes: Blue Saucony Triumphs

Sprint training

Orienteering race 1:34 [5] 0.4 km (3:55 / km)
shoes: Blue Saucony Triumphs

Sprint training

Road/track running warm up/down 25:30 [2] 4.25 km (6:00 / km)
shoes: Blue Saucony Triumphs

Jogging before, during and after

Thursday Jul 10, 2008 #

Event: WOC 2008

Trail/terrain running 22:00 [2] 3.67 km (6:00 / km)
shoes: Asics terrain shoes

Easy jog before leaving sunny Boson

Wednesday Jul 9, 2008 #

Note
weight:62kg

Trail/terrain running warm up/down 11:40 [3] 2.5 km (4:40 / km)
ahr:130 max:146 shoes: Asics terrain shoes

Warm up from home along the 10km loop to the fork where I started my intervals

Trail/terrain running intervals 20:00 [5] 5.4 km (3:42 / km)
ahr:172 max:180 shoes: Asics terrain shoes

20 times 30/30 around the 10km loop. Felt like I was pushing really hard, managed to maintain a really high heart rate and was absolutely at the limit on the last couple. Felt like my hardest session all year, wanted to throw up at the finish. Top prep for sunday.

C • lykke til 1

Trail/terrain running warm up/down 11:26 [3] 2.3 km (4:58 / km)
ahr:147 max:165 weight:61.1kg shoes: Asics terrain shoes

Jog / crawl back home. Heart rate stayed really high.

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