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Training Log Archive: gg

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Trail/terrain running28 19:31:00 136.39(8:35) 219.5(5:20) 1400
  Orienteering20 16:49:00 96.31(10:29) 155.0(6:31)
  Road/track running9 5:14:00 38.15(8:14) 61.4(5:07)
  Badminton2 2:20:00
  Swimming3 1:50:00
  Strength and conditioning2 1:25:00
  Total44 47:09:00 270.86 435.9 1400
  [1-5]40 43:24:00

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Tuesday Feb 28, 2017 #

8 AM

Swimming 30:00 [2]

6 PM

Trail/terrain running 30:00 [1] 5.8 km (5:10 / km)

Very easy in Beecraigs. My hip / TFL has been really tight/sore since Armagh. The weekend didn't help. Easy few days before training camp in Portugal.

Monday Feb 27, 2017 #

11 AM

Road/track running 47:00 intensity: (35:00 @1) + (12:00 @2) 10.6 km (4:26 / km)

Easy run round Cromlix Kinbuck loop. Everything a bit tired/sore
6 PM

Strength and conditioning 40:00 [0]

FVO class. Loads there tonight

Sunday Feb 26, 2017 #

12 PM

Trail/terrain running warm up/down 19:00 intensity: (17:00 @1) + (2:00 @2) 3.3 km (5:45 / km)

WU plus very token CD

Orienteering 1:40:00 intensity: (1:11:00 @2) + (29:00 @3) 15.8 km (6:20 / km)

Northern champs, Bigland. Don't usually do much the day after British Night Champs (or other big night race), but couldn't resist Bigland.
Remembered why I don't usually do much, as I was pretty empty from the start - not eaten enough or recovered enough after last night.
Was very wet and muddy, but really enjoyable running.
Shame the map was 1:10,000 - as I could only manage a plod and the map was so clear and easy to read I didn't really miss much. Not a lot of route choice, but decent enough. Looked like F's course had more of a 'long distance' style with less controls, more long legs and a bit more RC.
C • Well done 2

Saturday Feb 25, 2017 #

Event: British Night / Northern Championships (UKOL)
 
12 PM

Trail/terrain running 29:00 intensity: (13:00 @1) + (16:00 @2) 6.2 km (4:41 / km)

'Morning' jog round the GC
8 PM

Orienteering race 1:11:00 intensity: (11:00 @2) + (29:00 @3) + (31:00 @4) 10.1 km (7:02 / km)

British Night Champs Great Tower. Tricky courses, misty as hell at times - really challenging! Pretty good performance and the win.

Road/track running warm up/down 28:00 intensity: (11:00 @1) + (17:00 @2) 5.5 km (5:05 / km)

Friday Feb 24, 2017 #

11 AM

Trail/terrain running 59:00 intensity: (30:00 @1) + (29:00 @2) 11.9 km (4:57 / km)

Easy from home - loop round Laigh Hills, GC and Kippenross. Still a bit snowy.

Thursday Feb 23, 2017 #

11 AM

Trail/terrain running 51:00 intensity: (28:00 @1) + (22:00 @2) + (1:00 @3) 10.1 km (5:03 / km)

Easy run from home. Woke up to a blizzard - it calmed down, and most of the 2 inches of snow had melted or was very slushy. Running through puddles / streams / slush for most of it.
6 PM

Swimming 40:00 [2]

Wednesday Feb 22, 2017 #

10 AM

Trail/terrain running 1:00:00 intensity: (16:00 @1) + (42:00 @2) + (2:00 @3) 12.1 km (4:58 / km)

Usual steady from home. Legs feeling pretty wrecked from the weekend and yesterday.
7 PM

Orienteering 36:00 intensity: (8:00 @2) + (13:00 @3) + (15:00 @4) 6.3 km (5:43 / km)

FVO night-o at Barr Wood. Pretty good - one 20s mistake.

Trail/terrain running 32:00 intensity: (27:00 @1) + (5:00 @2) 5.9 km (5:25 / km)

Tuesday Feb 21, 2017 #

11 AM

Trail/terrain running long 2:22:00 intensity: (32:00 @1) + (1:25:00 @2) + (25:00 @3) 27.0 km (5:16 / km) +1100m 4:22 / km

Long run from home. Darn walk to BofA, through Mine Woods and Hermitage Woods. Up and over Dumyat, down to Menstrie and up the other side. Along the forestry road all the way over to Sherrifmuir, then back down past the monument and through the Hydo.

Monday Feb 20, 2017 #

Note

Exploring North coast of Antrim. Lots of walking. Then travelling home

Sunday Feb 19, 2017 #

10 AM

Road/track running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Few sore heads this morning...

Orienteering 33:00 [2] 7.3 km (4:31 / km)

Armagh urban race. Cruised round, legs pretty tired after the last few days of asphalt pounding!

Orienteering 18:00 [2] 3.0 km (6:00 / km)

Cool down with the boys around the grassy park - very pleasant

Saturday Feb 18, 2017 #

9 AM

Trail/terrain running 29:00 intensity: (28:00 @1) + (1:00 @2) 6.1 km (4:45 / km)

Easy jog round the lakes whilst Tessa ran yesterday's training session
12 PM

Orienteering 17:00 intensity: (2:00 @3) + (14:00 @4) + (1:00 @5) 4.4 km (3:52 / km)

Armagh sprint race qualification. Really good tricky course with route choice and plenty of little traps. Really enjoyed it, and only a few seconds down on Kris.

http://www.lvo.routegadget.co.uk/rg2/#294&course=1

Road/track running warm up/down 31:00 intensity: (19:00 @1) + (12:00 @2) 6.2 km (5:00 / km)

4 PM

Orienteering 14:00 intensity: (7:00 @4) + (7:00 @5) 3.8 km (3:41 / km)

Armagh sprint race final. Another good area and good course. Less 'traps' than the morning, but plenty of opportunity to go wrong - I was the only person in the top 6 to nail number 2!

Good performance and a pretty decent result!

http://obasen.orientering.se/winsplits/online/en/d...

http://www.lvo.routegadget.co.uk/rg2/#296&course=1

Road/track running warm up/down 32:00 intensity: (12:00 @1) + (17:00 @2) + (3:00 @3) 6.5 km (4:55 / km)

Friday Feb 17, 2017 #

Event: Armagh Sprint Weekend
 
11 AM

Road/track running 1:16:00 intensity: (1:09:00 @1) + (7:00 @2) 13.9 km (5:28 / km)

Hanging sprint training in Drumgor, then a lap round the lakes
7 PM

Orienteering 17:00 intensity: (3:00 @3) + (10:00 @4) + (4:00 @5) 4.1 km (4:09 / km)

Armagh night sprint mass start with score section, running loops and butterflies. Good fun, and was leading Kris, Peter and Emil until Kris and I decided to spend 40s crawling through a spiky bush.

Trail/terrain running warm up/down 43:00 intensity: (39:00 @1) + (4:00 @2) 8.2 km (5:15 / km)

Thursday Feb 16, 2017 #

8 AM

Road/track running 26:00 [1] 5.0 km (5:12 / km)

Morning jog round Armagh checking out the race route
11 AM

Trail/terrain running 58:00 intensity: (27:00 @1) + (31:00 @2) 12.8 km (4:32 / km)

Nice easy run with Peter in Gosford Country Park.

Fun evening watching the Armagh Road races. Pbs galore.

Wednesday Feb 15, 2017 #

11 AM

Trail/terrain running hills 1:18:00 intensity: (3:00 @1) + (28:00 @2) + (4:00 @3) + (28:00 @4) + (15:00 @5) 16.5 km (4:44 / km)

40 mins Kenyan hills in Kippenross. Really getting into the red!

Tuesday Feb 14, 2017 #

11 AM

Trail/terrain running 1:10:00 intensity: (17:00 @1) + (50:00 @2) + (3:00 @3) 14.6 km (4:48 / km)

Steady from home. Loads of people out on Darn Walk today.
6 PM

Swimming 40:00 [2]

Monday Feb 13, 2017 #

6 PM

Strength and conditioning 45:00 [0]

Sunday Feb 12, 2017 #

11 AM

Orienteering 50:00 intensity: (1:00 @2) + (15:00 @3) + (34:00 @4) 8.8 km (5:41 / km)

Black course on Bleathwaite - nice end to a tough training camp. Course was well under planned, and quite simple (lots of controls were visible from 50 to 500m away on the approach), but still fun anyway.

Trail/terrain running warm up/down 32:00 intensity: (23:00 @1) + (9:00 @2) 5.4 km (5:56 / km)


Black - Splits

Saturday Feb 11, 2017 #

10 AM

Orienteering 41:00 intensity: (40:00 @2) + (1:00 @3) 5.5 km (7:27 / km)

Forest X

Trail/terrain running warm up/down 30:00 intensity: (6:00 @1) + (24:00 @2) 5.3 km (5:40 / km)

2 PM

Orienteering 50:00 intensity: (25:00 @1) + (25:00 @2) 5.6 km (8:56 / km)

Graythwaite/Dale Park. Getting slower and slower (legs and brain)

Trail/terrain running warm up/down 8:00 [1] 0.9 km (8:53 / km)

Friday Feb 10, 2017 #

10 AM

Orienteering 25:00 intensity: (2:00 @2) + (11:00 @3) + (12:00 @4) 3.9 km (6:25 / km)

Tarn Hows

Trail/terrain running warm up/down 31:00 intensity: (15:00 @1) + (16:00 @2) 6.1 km (5:05 / km)

5 PM

Orienteering 31:00 intensity: (7:00 @3) + (22:00 @4) + (2:00 @5) 4.7 km (6:36 / km)

White Moss

Road/track running warm up/down 31:00 intensity: (15:00 @1) + (14:00 @2) + (2:00 @3) 5.7 km (5:26 / km)

Thursday Feb 9, 2017 #

10 AM

Badminton 1:20:00 [0]

With shminty and spongey
4 PM

Orienteering 37:00 intensity: (31:00 @2) + (6:00 @3) 5.4 km (6:51 / km)

South end of Graythwaite - lovely

Trail/terrain running 12:00 [1] 2.2 km (5:27 / km)

Wednesday Feb 8, 2017 #

10 AM

Orienteering 1:41:00 intensity: (27:00 @1) + (58:00 @2) + (16:00 @3) 14.1 km (7:10 / km)

Long o session on Blake Holme. Gorgeous.

Trail/terrain running warm up/down 6:00 [1] 1.0 km (6:00 / km)

Tuesday Feb 7, 2017 #

11 AM

Road/track running 33:00 intensity: (30:00 @1) + (3:00 @2) 6.0 km (5:30 / km)

Easy run in Windermere
6 PM

Orienteering 35:00 intensity: (18:00 @1) + (17:00 @2) 4.0 km (8:45 / km)

Night-o in Forge Falls.

Trail/terrain running 16:00 [1] 2.3 km (6:57 / km)

Monday Feb 6, 2017 #

11 AM

Orienteering 49:00 intensity: (5:00 @1) + (35:00 @2) + (4:00 @3) + (5:00 @4) 8.1 km (6:03 / km)

O-intervals on Sandscale Haw. Nice to have a 'different' kind of orienteering in the Lake District - don't think I have been on the sand dunes here before.
Pushed the last interval a bit harder

Trail/terrain running 26:00 [1] 4.5 km (5:47 / km)

2 PM

Trail/terrain running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Orienteering 1:15:00 intensity: (1:04:00 @1) + (11:00 @2) 9.0 km (8:20 / km)

Control pick at very low speed on Haverigg Dunes. Lots of marram grass and fence crossings!

Sunday Feb 5, 2017 #

10 AM

Trail/terrain running 33:00 [1] 6.0 km (5:30 / km)

Between and before and after

Orienteering 45:00 intensity: (8:00 @1) + (37:00 @2) 7.4 km (6:05 / km)

Section 1 - Briar Shot.
Mass start with Shminty and Spongey.
Spongey about 45s ahead from control 2 onwards - could only close the gap when he was hesitating, and finished close behind him.

Orienteering 26:00 intensity: (9:00 @2) + (17:00 @3) 4.2 km (6:11 / km)

Section 2 - Bishop woods.

Mass Start with Shminty and Spongey. Lead most of the way and snuck the 'win' in a pack finish, but me and Spongey ran to the wrong crag at one point....

Orienteering 53:00 intensity: (42:00 @3) + (11:00 @4) 5.6 km (9:28 / km)

Section 3 - Graythwaite

Toughest last. Mass start again.
All pretty close up to about half way, then Shminty cut short and Spongey and I didn't see each other until almost at the end when we were both treading water. Got close to him, but finished about 30s behind.

Long tough training!

Saturday Feb 4, 2017 #

11 AM

Trail/terrain running 1:12:00 intensity: (33:00 @1) + (21:00 @2) + (18:00 @3) 12.0 km (6:00 / km) +300m 5:20 / km

Run with Spongey and Shminty from Elvanfoot. Ambitious plans cut short by the weather and very cold extremities.
7 PM

Orienteering 31:00 intensity: (1:00 @1) + (23:00 @2) + (7:00 @3) 4.3 km (7:13 / km)

Tricky Bilbo night training in Stony Hazel - thanks to Derek A and LOC for the courses/flags etc!

Trail/terrain running 34:00 [1] 5.4 km (6:18 / km)

WU and collecting flags

Friday Feb 3, 2017 #

11 AM

Trail/terrain running 55:00 [1] 7.0 km (7:51 / km)

Hanging some controls in Auchingarrich for ScotJos. Can think of worse things to be doing on a nice morning...

Thursday Feb 2, 2017 #

6 PM

Trail/terrain running 1:10:00 intensity: (24:00 @1) + (25:00 @2) + (18:00 @3) + (3:00 @4) 12.2 km (5:44 / km)

Couple of laps round the loch plus up Dumyat. Feeling it after last night and the weekend still!

Mudge massage after

Wednesday Feb 1, 2017 #

9 AM

Badminton 1:00:00 [0]

7 PM

Orienteering intervals 54:00 intensity: (13:00 @2) + (10:00 @3) + (23:00 @4) + (8:00 @5) 9.6 km (5:37 / km)

Night-o intervals in King's Park with Spongey, Lewis and Shminty

Trail/terrain running warm up/down 36:00 [1] 6.7 km (5:22 / km)

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