Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 28 days ending Feb 28, 2009:

activity

time

miles

Trail/terrain running

31:36:36

221.79

(8:33)

356.93

(5:19)

18 /

20c

90%

Orienteering

9:48:28

61.17

(9:37)

98.44

(5:59)

126 /

136c

92%

Climbing

4:25:00

Road/track running

2:33:00

21.13

(7:15)

34.0

(4:30)

Strength and conditioning

1:10:00

Cycling

41:00

10.19

(4:01)

16.4

(2:30)

Total

50:14:04

314.27

505.77

144 /

156c

92%

3:09

0:00

» now

Saturday Feb 28, 2009 #

Event: British Champs

Trail/terrain running 54:50 [3] ***** 12.7 km (4:19 / km)
ahr:155 spiked:18/20c shoes: 2009 Blue Swoops

UK Cup race 1, Hampton Ridge, New Forest. Lovely area, not the most technical, and wasn't always convinced by the 'accurate gorse mapping'. Lost 1.30 at the first control due to aforementioned gorse, should have had a better attack point considering the earlyness in the race and my lack of personal legend about the map. Wobbled a bit to number 2 also, but then gave myself a mental slap and proceeded to win 11 of the next 16 splits. Ran pretty cleanly in general, felt fast in the heather, got under the 5 mins/km again which is nice. Duncan and the youngsters weren't far behind though!

Trail/terrain running warm up/down 42:37 7.5 km (5:41 / km)
shoes: 2009 Blue Swoops

Warm up and a bit of a longer jog after

Friday Feb 27, 2009 #

Trail/terrain running 2:15:00 [2] 16.0 km (8:26 / km)
shoes: 2009 Blue Swoops

Surveying / updating blackheath. No sign of the leader today, although I did meet the owner of one bit of woods who was a little upset I was trespassing. Oh well

Thursday Feb 26, 2009 #

Trail/terrain running 2:17:00 [2] 17.3 km (7:55 / km)
shoes: 2009 Blue Swoops

Jogging round Blackheath / Updating the map. Great way to survey, run round and stop and draw etc.

Got stopped early on by a guy who said 'You must be good' I was like wtf? he said it again and i realised it was an instruction not an implication, then he said 'I am the leader here, and you must be a good person, and spread love and goodness unto others'

I said 'OK then' and he walked off.

So I've met the leader then. Hmmm.

C • na na na na na na na na lea... 2

Wednesday Feb 25, 2009 #

Climbing 1:10:00 [1]

Bouldering at the Arch, then went surveying a school in Eltham

Orienteering 43:17 [3] ***** 9.8 km (4:25 / km)
ahr:141 max:166 shoes: Black Saucony Triumphs

Street-o in Brookwood, SN local thingy. Really good though! Brand new A3 sprint spec map 5km from home, pretty cool. Tricky reading it in the dark though with my crappy little lamp. Just cruised round until I almost ran out of time with 2 controls to go and picked up the pace.

Tuesday Feb 24, 2009 #

Trail/terrain running warm up/down 41:22 [3] 8.8 km (4:42 / km)
ahr:133 max:147 shoes: Black Saucony Triumphs

Long warm up and cool down with Paul and some others

Trail/terrain running intervals 55:18 [5] 12.4 km (4:28 / km)
ahr:165 max:178 shoes: Adidas xc spikes

AFD intervals session. These boys know how to train! Probably some of the toughest sessions I have ever seen, plan tonight was 2km (2 min), 4 times 1km (90 secs), 2km (2 min) 4 times 600m (1 min) 400m (1 min). Total 12km. Hard session! I planned to take it easy which lasted about 200m into the first rep. Lungs felt great but legs felt rubbish, really full of acid and tired. Ran the first 5 reps, then sat out the second 2km, then ran the shorter stuff.

2km - 6.17
1km - 3.05
1km - 3.07
1km - 3.10
1km - 3.15
Bit of a rest then
600m - 1.51
400m - 1.11
600m - 1.52
400m - 1.11
600m - 1.52
400m - 1.12
600m - 1.53
400m - 1.09

Not really an easy session! Bit muddy too...

Monday Feb 23, 2009 #

Note
(rest day)

Surveying in Oxford all day. Wet feet

C • Oxford 4

Sunday Feb 22, 2009 #

Event: Burnham Beeches National Event

Orienteering race 1:13:58 [5] **** 16.2 km (4:34 / km)
ahr:155 max:176 spiked:33/35c shoes: 2009 Blue Swoops

Interland at Burnham Beeches. Lovely!
Beautiful beech forest, nice fast running, interesting course with consistent technical challenge and some route choice. Butterflies too. Won, about a minute in front of Fabi Pasquasy, and a couple more in front of Craney and Barrable. England won overall.
Lost less than a minute, was happy with my performance. Legs were a little tired from yesterday, especially for the last 15 minutes, but otherwise felt strong and in control.

C • Tired legs 2

Trail/terrain running warm up/down 28:51 [3] 5.5 km (5:15 / km)
shoes: 2009 Blue Swoops

C • Training 2

Saturday Feb 21, 2009 #

Event: Saucony English National Cross Country Championships 2009

Event: Interland

Event: English National Cross Country Champs

Trail/terrain running warm up/down 40:10 [2] 7.2 km (5:35 / km)
shoes: Adidas xc spikes

Trail/terrain running race 41:23 [5] 11.7 km (3:32 / km)
shoes: Adidas xc spikes

Nat xc champs. Parliament Hill Fields. Nice muddy and hilly. Started comfortably and then spent most of the race moving through the field. Felt really good and was happy with 48th place considering the training hours I've been putting in. Baker 86th, Rob Little, Joe Mercer, Dave Sprot top 150 ish I think.

C • Great result and the team a... 5

Friday Feb 20, 2009 #

Climbing 1:00:00 [1]

Bouldering at the matrix

C • back Sheffield eh? 2

Trail/terrain running 49:29 [2] 10.3 km (4:48 / km)
ahr:126 max:147 shoes: Black Saucony Triumphs

Easy cruise round horsell common

Thursday Feb 19, 2009 #

Trail/terrain running 43:29 9.6 km (4:32 / km)
ahr:135 shoes: 2009 Blue Swoops

Jogging out to Durham uni from pj and duncans place, then 7km a bit faster after

Orienteering 35:21 [4] **** 6.1 km (5:48 / km)
ahr:141 spiked:21/23c shoes: 2009 Blue Swoops

Ran BUSA relay course from a couple of years ago. Pretty nice campus - tough climbs!

Trail/terrain running intervals 53:15 11.0 km (4:50 / km)
shoes: Adidas xc spikes

Intervals with shuoc in Endcliffe park.
Roughly 6 times (2.15 hard, 1.35 medium, 0.50 recovery)

Quite good training. Running in my new spikes before saturday

Wednesday Feb 18, 2009 #

Trail/terrain running warm up/down 14:20 [2] 1.8 km (7:58 / km)
ahr:121 shoes: 2009 Blue Swoops

long slog up the hill to the start

Orienteering 1:15:46 [3] ***** 9.1 km (8:20 / km)
ahr:126 spiked:28/31c shoes: 2009 Blue Swoops

Really tough physical and technical training with Scott

Climbing 1:15:00 [1]

In Sunderland Wall!
Did a 23m climb and almost pooed myself. pj was very proud of me though - she didn't think i would make it

Tuesday Feb 17, 2009 #

Trail/terrain running intervals 1:55:50 22.5 km (5:09 / km)
ahr:125 max:174 shoes: Black Saucony Triumphs

Started with a run round Horsell Common with mum (6.5km in 50 mins), then I went off to do intervals along the canal.
10 times 4 minutes with 1 minute recovery, ran 5 then turned round and ran 5 back. All the locks were downhill on the way

Distance run in each 4 minutes in km-
1.15, 1.18, 1.19, 1.22, 1.19, 1.20, 1.17, 1.15, 1.21, 1.22.
Total of 13.75km in 50 minutes of reps, bit of a difference to last weeks same session on Windmill Hill when I managed 8.9km!

Trail/terrain running 42:06 [3] 9.7 km (4:20 / km)
ahr:135 shoes: Black Saucony Triumphs

Round the common. Getting dark

Monday Feb 16, 2009 #

Trail/terrain running 1:44:42 25.2 km (4:09 / km)
shoes: Black Saucony Triumphs

Run along the Thames from Bisham Abbey, out and back. Loads of flooding so had to divert a few times, and got wet feet in places.

Met Jason Gardener at the meeting though, which was nice. Nice guy

Note

Bloody knackered this afternoon, didn't sleep well last night, and really long day yesterday. Was going to go climbing with Kelleher but decided to give it a miss. Rest and sleep more important when body needs it

Sunday Feb 15, 2009 #

Note

Bizarrely bumped into Clare Kelly at the airport on the way home from tio training in Heathrow!

Orienteering 52:20 [4] 7.8 km (6:43 / km)
shoes: 2009 Blue Swoops

Rushed 'relay' training to get back to airport

Trail/terrain running warm up/down 7:56 [3] 1.5 km (5:17 / km)
shoes: 2009 Blue Swoops

Saturday Feb 14, 2009 #

Trail/terrain running warm up/down 10:05 [3] 2.0 km (5:03 / km)
shoes: 2009 Blue Swoops

Orienteering 1:06:18 [3] 10.8 km (6:08 / km)
shoes: 2009 Blue Swoops

Rerunning last nights training in full, different route choices

Trail/terrain running warm up/down 38:00 [3] 7.2 km (5:17 / km)
shoes: Integrators

Orienteering 49:02 [5] ***** 8.34 km (5:53 / km)
ahr:156 max:170 shoes: Integrators

Night relay training with lidingo. Got fastest time but crossed the line second behind Han Solo Famblie

Friday Feb 13, 2009 #

Trail/terrain running warm up/down 42:57 8.1 km (5:18 / km)
ahr:127 max:150 shoes: 2009 Blue Swoops

Orienteering 33:31 [4] 5.3 km (6:19 / km)
ahr:146 max:168 shoes: 2009 Blue Swoops

Middle distance training, Halland

Trail/terrain running warm up/down 14:15 [3] 2.3 km (6:12 / km)
shoes: Integrators

Orienteering 50:49 9.2 km (5:31 / km)
shoes: Integrators

Night training for tio. Route choice, then sort of a trains thing

Thursday Feb 12, 2009 #

Note
(rest day)

Travel to 10mila camp

Wednesday Feb 11, 2009 #

Trail/terrain running warm up/down 15:00 [3] 2.9 km (5:10 / km)
shoes: 2009 Blue Swoops

Trail/terrain running hills 50:00 [5] 8.9 km (5:37 / km)
shoes: 2009 Blue Swoops

10 times 4 mins, 1 min recovery on Windmill Hill.
Couple of cm of snow in places, but lovely to stretch the legs out again. Tried to make reps as hilly and steep as possible, literally running up, then down the other side and so on, hence the relatively short distance covered each rep (590-750m). Garmin reckons I did 950m climb in this session. Not sure about that, maybe 5-600.

C • using sporttracks? 7

Trail/terrain running warm up/down 11:30 [2] 2.2 km (5:14 / km)
shoes: 2009 Blue Swoops

Jogging back to car

Road/track running 1:01:00 [2] 14.0 km (4:21 / km)
ahr:122 shoes: 2009 White Saucony

Treadmill run, watched first hour of The Incredibles.

Tuesday Feb 10, 2009 #

Trail/terrain running 1:48:00 [4] 15.3 km (7:04 / km)
shoes: Integrators

Easy 60min run with Magic (not)

Epic snowy run from Redmires up to Burbage mines, up the road, along Stanage Edge with Magic (runs through thigh deep snow like a polar bear) Pinker.

Absolutely knackered - feel the burn in the quads.

Back in Woking now, no chance of intervals tonight, entire body exhausted

C • whole body eh? 2

Monday Feb 9, 2009 #

Trail/terrain running 1:43:34 [3] 21.23 km (4:53 / km)
ahr:137 max:154 shoes: Integrators

Drove up into peaks, but visibility was rubbish, so drove back home. Ran from the house instead, up Porters Valley to Burbage, then down into Rivelin, all the way back down, then back over Crookes. Ran past loads of walkers, one of whom gave me an after eight mint, which was nice.

Knee deep snow in places, no snow at all in others.

C • Home? 2

Road/track running 32:00 [2] 6.0 km (5:20 / km)
shoes: Integrators

Run to circuits and back

Strength and conditioning 54:00 [1]
ahr:119

Shuoc circuits. Rach is evil

(not really Rach you are lovely and you do a good job keeping all those rowdy students in line and fit)

Sunday Feb 8, 2009 #

Trail/terrain running warm up/down 16:00 [2] 2.4 km (6:40 / km)
shoes: Integrators

C • hahahahaha Loser! I win :-) 2

Orienteering 16:00 [3] ***** 2.4 km (6:40 / km)
spiked:14/14c shoes: Integrators

Tankersley, into loop, running in group with Oli, Neil and Camel. Cool in the snow

Orienteering 6:30 [3] ***** 1.0 km (6:30 / km)
spiked:12/13c shoes: Integrators

Control pick

Orienteering 6:30 [3] ***** 1.0 km (6:30 / km)
shoes: Integrators

Line O

Orienteering intervals 31:25 [4] ***** 4.4 km (7:08 / km)
spiked:18/20c shoes: Integrators

Trains. Oli was running fast, others not so. I was sort of in the middle.

Saturday Feb 7, 2009 #

Trail/terrain running 2:01:00 [3] 21.3 km (5:41 / km)
ahr:149 shoes: Integrators

Long run with Ol, Rob, Pete and Andy T around Ladybower but up lots of big hills in the snow. Heart rate was mega slow and I felt rubbish on the climbs and the flat bits and the descents. Awesome weather - really sunny and lovely views.

Friday Feb 6, 2009 #

Trail/terrain running 49:14 [3] 9.5 km (5:11 / km)
shoes: Integrators

Run up from Endcliffe to Eccy Woods and back

Orienteering 30:41 [3] 3.9 km (7:52 / km)
ahr:134 shoes: Integrators

Eccy woods 'corridor o' in the snow - tricky!

Orienteering 17:00 [4] 3.1 km (5:29 / km)
shoes: Integrators

Trains session with shuoc boys. Easier than the corridor exercise

Cycling hills 41:00 [3] 16.4 km (2:30 / km)
ahr:131 max:170

6 times 3 mins on spinning bike (1 min recovery) plus warm up / cd.

Thursday Feb 5, 2009 #

Trail/terrain running 1:22:38 [3] 15.5 km (5:20 / km)
ahr:144 shoes: Integrators

Lovely run with Oli. Up from Sharrow Vale to Crookes, down into valley towards Rivelin, then back down other side of valley. Snowy but nice - hard work at times!

Trail/terrain running warm up/down 33:30 [3] 5.4 km (6:12 / km)
shoes: Integrators

Trail/terrain running intervals 26:00 [5] 5.5 km (4:44 / km)
shoes: Integrators

Shuoc intervals in Endcliff Park.
10 times hare and hounds, between 300 and 400m, 1.10-1.20 with 30 seconds recovery, then a little relay thing, finished with a hard lap of the park, about 5 mins.

Wednesday Feb 4, 2009 #

Climbing 1:00:00 [1]

Bouldering at the works with big posse.
(also drove up to sheffield)

First climb in ages, so was a bit rusty, and didn't last as long as usual

Tuesday Feb 3, 2009 #

Road/track running 1:00:00 [3] 14.0 km (4:17 / km)
ahr:131 max:147 shoes: 2009 White Saucony

On dad's running machine while watching Bill Bailey

Strength and conditioning 16:00 [1]

Trail/terrain running warm up/down 30:00 [3] 5.8 km (5:10 / km)
ahr:144 max:161 shoes: Black Saucony Triumphs

Long laps in the snow with Paul C

Trail/terrain running intervals 48:15 [5] 10.7 km (4:31 / km)
ahr:170 max:181 shoes: 2009 Blue Swoops

My first session with AFD. Tough session despite (or perhaps because of) the snow.
5 times (900m 90secs rec 450m 60 secs rec) then 10 times 210m 45 secs rec. All distances are approx - supposed to be 800, 400 and 200, but my gps measured them a bit long.
Ran with some really good guys - highest heart rate for ages, but ran session pretty evenly.
Times for 900m 3.07, 2,59, 3.00, 2.58, 3.00
Times for 450m 1.27, 1.26, 1.24, 1.24, 1.25
Times for 210m 43, 41, 40, 42, 42, 40, 39, 42, 40, 39

Monday Feb 2, 2009 #

Note

more than a foot of snow overnight in Woking! So much for staying in uk for a bit to escape the cold and snow in Stockholm :)

C • snow 1

Sunday Feb 1, 2009 #

Trail/terrain running race 1:29:00 [4] 20.0 km (4:27 / km)
shoes: Black Saucony Triumphs

Bisham Bash. Nice steady run with Hollie and Kris, then we split and me and Kris pushed the second half a bit. Without poor tactics we might have won, but as it was we were 3rd, 2 mins behind Oli's teams superior tactical brainpower.

C • not me 2

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