Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 29 days ending Feb 29, 2008:

activity

time

miles

Orienteering

13:30:50

68.16

(11:54)

109.7

(7:23)

180 /

204c

88%

Trail/terrain running

11:34:29

73.26

(9:29)

117.91

(5:53)

Cycling

7:11:48

81.88

(5:16)

131.77

(3:17)

Strength and conditioning

4:18:25

Road/track running

2:35:45

17.77

(8:46)

28.6

(5:27)

Innebandy

50:00

Swimming

30:00

0.62

(48:17)

1.0

(30:00)

Running drills / plyometrics

28:00

Total

40:59:17

241.7

388.97

180 /

204c

88%

3:34

0:00

» now

Friday Feb 29, 2008 #

Cycling 2:51:46 [3] 41.0 km (4:11 / km)
ahr:125 max:171

Cycled out from Anagach (boys doing a long-o there), up over a hill, back south along a crappy little sheep track, then onto the Speyside Way which was a bit better. Then back along road from Grantown to Boat of Garten. Got picked up by Musgrave just south of Carrbridge, as it was pissing it down, and my feet were freezing.

Thursday Feb 28, 2008 #

Cycling 1:15:02 [3] 31.1 km (2:25 / km)
ahr:127

Cycled from Slochd Mhor to Glenmore, all on roads. Tough into headwind.

Wednesday Feb 27, 2008 #

Trail/terrain running warm up/down 29:39 [2] 4.0 km (7:25 / km)
shoes: Asics terrain shoes

Orienteering race 10:39 [5] **** 1.7 km (6:16 / km)
ahr:159 max:178 spiked:5/6c shoes: Asics terrain shoes

Grant Park Sprint race prologue. Very hilly, some good route choices.

Orienteering race 15:59 [5] **** 3.1 km (5:09 / km)
ahr:165 max:180 spiked:10/12c shoes: Asics terrain shoes

Grant Park Sprint race final. Very hilly, good route choices. Scotia would have killed us all, except he missed a control out.

Trail/terrain running warm up/down 10:40 [2] 1.5 km (7:07 / km)
ahr:122 shoes: Innov8s

Orienteering 1:13:36 [3] ***** 10.0 km (7:22 / km)
ahr:140 spiked:28/31c (injured) shoes: Innov8s

Lossie, long tech session, very detailed intricate contour detail on coast, and very vague flat areas inland.

Caught my left leg on a fallen tree, and jerked my almost recovered knee into some overextension. Really painful, managed to finish the session but should have stopped. Back of knee full of fluid and swollen after the session - no running tomorrow :(

C • Damn... 2

Tuesday Feb 26, 2008 #

Trail/terrain running warm up/down 30:09 [3] 3.1 km (9:44 / km)
shoes: Innov8s

Jogging and rest between 'intervals'

Orienteering intervals 30:01 [5] ***** 5.7 km (5:16 / km)
ahr:160 max:180 spiked:18/19c shoes: Innov8s

Trains on Deisher with Ewan, Duncan, Scotia, OJ and Speakey. Cruised first two, but got into a bit of a race on the 3rd one.

1.4km 8.31 (155,170)

1.6km 10.08 (158,169)

2.6km 11.22 (166,180)

Made a 1 min mistake on the second loop, otherwise really good. 1:15,000 map. Last loop was very quick, a lot of downhill.

C • can you tell Oli... 3

Trail/terrain running warm up/down 17:26 [3] 2.6 km (6:42 / km)
shoes: Innov8s

Orienteering 42:34 [4] ***** 7.1 km (6:00 / km)
spiked:17/18c shoes: Innov8s

Loch Vaa tech. Majestic terrain, a bit heavy going in some places, but mostly runnable. Very detailed as well, and orienteering best of the week so far.

C • Re: 3

Monday Feb 25, 2008 #

Note

Drove up to Carrbridge (well, got driven by Scotia). Start of amazing GB squad camp in some of the best terrain on offer anywhere in the world. Excited.

Trail/terrain running warm up/down 11:27 [3] 1.8 km (6:22 / km)
shoes: Innov8s

Orienteering 1:05:47 [4] ***** 7.1 km (9:16 / km)
ahr:149 max:166 spiked:15/18c shoes: Innov8s

Docharn night training. Great training, but no reflectors, just mini kites, so bloody difficult to see in the dark. Made two horrendous mistakes, one 10minuter and one 3 minuter. Shocking skills. Still loved every minute of it. 10 mins down on Scotia.

Sunday Feb 24, 2008 #

Note
(rest day)

Flight to Edinburgh. Sleeping with Nixon tonight

C • the bitch! 4

Saturday Feb 23, 2008 #

Trail/terrain running 23:49 [2] 4.0 km (5:57 / km)
ahr:124 max:155 shoes: Integrators

Orienteering race 37:31 [5] ***** 4.5 km (8:20 / km)
ahr:161 max:172 spiked:9/11c shoes: Integrators

Middle race training - pretty nice area, good course. Ran really well except for 1 control - missed 2-3mins. Apart from that nothing more than a 15 sec mistake. Caught Peter Oberg up, which was nice - think he had a shocker. Not sure what Emil ran, but Tiltnes was 35.20.

Trail/terrain running warm up/down 20:46 [3] 3.5 km (5:56 / km)
ahr:128 max:147 shoes: Integrators

Orienteering 1:07:30 [3] ***** 8.0 km (8:26 / km)
ahr:139 shoes: Integrators

Pairs training with Anders Tiltnes, taking turns to shadow each other, then distract each other, then some relocation stuff. Pretty fun, nice forest. Was really low in energy by the end though, struggling a bit.

Friday Feb 22, 2008 #

Note

Morning surveyage then walk to school. Combined with walking home thats about 5 hours on feet....

Orienteering 51:02 [3] ***** 6.5 km (7:51 / km)
ahr:151 spiked:11/14c shoes: Integrators

Including some WU/CD but not much. Training for SM night (not that I am running that, but club training weekend...). Pretty rough forest, cut down trees and dense pine plantation - not so fun really. Rocky too. Not too fussed about training there again.

Thursday Feb 21, 2008 #

Trail/terrain running warm up/down 11:55 [2] 1.6 km (7:27 / km)
shoes: Asics terrain shoes

Orienteering 28:32 [3] **** 5.0 km (5:42 / km)
ahr:145 max:159 spiked:21/22c shoes: Asics terrain shoes

Morning tech session - too early to really be awake. Bit tired in the legs, took it pretty easy in a really fast area. Emil and Larbo ran about 26. Stora Skuggen.

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km)
ahr:117 max:144

Cycling intervals 40:00 [4] 14.0 km (2:51 / km)
ahr:150 max:174

Indoor biking intervals. Knee and calf still slightly sore, so biking instead of second running training - want to be tip top for Aviemore next week.
8 times 4min on, 1 min recovery. 4 mins is good, cos can get heart rate pretty high, any shorter isnt worth doing on the bike. Really felt like I was working hard - actually justify cycling intervals which i couldnt last year.

HRs for ints (ave,max)

145, 156
148, 158
149, 157
150, 159
155, 165
160, 168
163, 172
165, 174

Wednesday Feb 20, 2008 #

Trail/terrain running warm up/down 19:00 [3] 2.5 km (7:36 / km)
shoes: Integrators

Orienteering 1:14:17 [3] 9.0 km (8:15 / km)
shoes: Integrators

O in Nacka. Beautiful forest, lovely day, nice training partners. Fantastic. Ran some loops - hung one then ran 2. Nice

C • make your mind up 3

Strength and conditioning 53:48 [1]
ahr:113

Circuits. About 15 there tonight - most ever. We did have pizza after which may be why...

Tuesday Feb 19, 2008 #

Note

Morning surveyage before school

Trail/terrain running warm up/down 30:18 [3] 6.0 km (5:03 / km)
ahr:130 max:148 shoes: Asics terrain shoes

Road/track running intervals 32:00 [5] 7.0 km (4:34 / km)
shoes: Blue Saucony Triumphs

6 times 1km in 3.14-3.16, then 1 times 600m in 1.59 (then stopped due to very sore calves). All with 1 min recovery. Plan was to do 8 times 1km then some 200m reps after - no chance. 30 mins seems like my limit on the track at the moment, legs just don't like it - something to do with the hard surface and the banking I guess. Maybe I'll do intervals outside from now on this spring. Aerobically felt great though.

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km)
ahr:116 max:125

Monday Feb 18, 2008 #

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km)
ahr:117 max:127

Strength and conditioning 40:00 [1]
ahr:104 max:143

Starting to get a little flexibility back in my knee, so I managed to do a bit more of my normal strength session. Lots of core stuff though.

Note

Idag, jag börjar i skolan. Jag studerar svenska.

Go me

Innebandy 50:00 [3]

Just me and the girls tonight. I really am pathetic at this game, which wasn't helped by the fact that my shoes had zero grip and I was basically skating.

C • wtf?? how's tricks? 1

Trail/terrain running 31:37 [3] 6.0 km (5:16 / km)
shoes: Asics terrain shoes

Run home from innebandy

Sunday Feb 17, 2008 #

Trail/terrain running 38:01 [2] 6.3 km (6:02 / km)
ahr:116 max:129 shoes: Asics terrain shoes

Nice easy potter around Bosön - legs a bit screwed after yesterday

C • Boson 3

Saturday Feb 16, 2008 #

Orienteering 57:57 [4] ***** 7.5 km (7:44 / km)
ahr:151 spiked:9/12c shoes: Integrators

O-tech on Lunsen (possibly one of the hardest areas ever in the world). about 2-3 cm of snow as well which was fun. Started pretty well, spiked 4 out of first 5, small wobble on another one. Then I caught some people and did a typical run faster to show how good I am type mistake. That one actually wasn't too bad, maybe lost a minute, but then I am pretty sure I ran off the map to the next control. Finished the course pretty well though, happy with 3/4 of it. Legs felt good too, although fell over near the end, just literally touched my knee to the ground, and was almost writhing in agony - still a bit bruised me thinks.

Trail/terrain running warm up/down 13:44 [3] 2.5 km (5:30 / km)
shoes: Integrators

Trail/terrain running warm up/down 9:00 [3] 1.3 km (6:55 / km)
shoes: Integrators

Orienteering race 2:13:30 [4] ***** 16.1 km (8:18 / km)
ahr:156 spiked:18/21c shoes: Integrators

Long night TIOmila training with Lidingö. Run as proper relay simulation stylee. I started 2.30 down on the 'leader', and behind about 3 other teams. Caught leader up about 4km in, and ran at the front for about 80 minutes. Got quite a long way ahead on the 3km long leg. Went through the spectator control about 3-4 mins in the lead. Made a couple of small mistakes after that, starting to get tired, and missed a bit in some green and Emil, Fredrik and Petter caught me running together. Then a long leg - I took a different route and missed it, then my light decided to give up, so last 2km and 3 controls with almost no light, so hobbled in about 10 mins after first 3 guys? Felt really good and strong for about 100-110 mins, after that I was struggling, despite the energy gels. Calf a bit sore on the frozen icy tracks, but fine in the forest. Good days training

Friday Feb 15, 2008 #

Cycling warm up/down 35:00 [2] 11.67 km (3:00 / km)
ahr:113

Strength and conditioning 34:26 [1]

Mostly abs and core stuff, some upper body. Left knee is annoying me slightly with lack of flexibility

Road/track running warm up/down 14:30 [3] 2.8 km (5:11 / km)
shoes: Blue Saucony Triumphs

On track

Running drills / plyometrics 28:00 [2]

With Emil - some new stuff, bloody hard for me. Lots of leg lifts and stuff with hurdles. Think it is really good though

Thursday Feb 14, 2008 #

Trail/terrain running warm up/down 31:20 [3] 5.0 km (6:16 / km)
ahr:131 max:161 shoes: Asics terrain shoes

Jog to Lidingövallen and back to Bosön, 5 min rest between courses

Orienteering 21:39 [4] **** 3.7 km (5:51 / km)
ahr:160 max:173 spiked:19/20c shoes: Asics terrain shoes

Thursday morning Lidingö technique training. Long sprint training with 3.7km split into 2 parts on Näset.

2km 11.48 (160, 173)
1.7km 9.51 (162, 173)

Trail/terrain running warm up/down 15:20 [3] 3.0 km (5:07 / km)
shoes: Integrators

Orienteering race 1:10:16 [5] **** 10.2 km (6:53 / km)
ahr:159 max:180 shoes: Integrators

Lidingö night cup at Bosön. Mass start loop race
Did ok, legs a bit stiff, right calf, left quad.
Started snowing at end of first loop which made it interesting to see. Also didn't realise that the last loop we were just looking for metal plates not reflectors, so lost about 1-2 mins hunting there. Finished about 2 1/2 mins behind Emil I think.

Wednesday Feb 13, 2008 #

Note

The excitement never ends. Today I had the enormous pleasure of a trip to IKEA so I actually have some stuff in my flat now, like knifes and forks and plates and somewhere to sleep....
Just need to try and fix the internet in my flat now, and not just sit in the library and look like I'm working or something...

Trail/terrain running 27:32 [3] 5.51 km (5:00 / km)
ahr:135 max:150 shoes: Asics terrain shoes

Run to circuits. My headlight decided not to work, so I tried to run in the dark, managed to get half way on lit trails, then they ran out, so did about 1km through forest (on quite a big track), then ran across the golf course. For some reason they are digging up part of the golf course, and so I got very muddy and fell in some puddles. Oh well.

Strength and conditioning 1:01:11 [1]
ahr:115 max:147

Bugger me, first circuits session in ages - and it hurt. Felt like we were doing abs exercises for the whole hour (although it might have just been 50 minutes). 4 sets of 12 exercises, 45 secs each, with 15 secs 'recovery' which was running on a big soft mat and doing exercises as well so not really recovery at all, and a couple of minutes recovery between each set. Only 4 of us there tonight which was a bit disappointing, but fun anyway. And at least I can do press ups unlike Jack.

Tuesday Feb 12, 2008 #

Note

Exciting day today, moved into my new flat (bit bare but pretty nice - 'kitchenette' a bit lame though), picked up my Swedish ID card, did my first hard intervals session on the track for ages AND had a shave for the first time in about a month.

C • wow 2

Trail/terrain running warm up/down 28:28 [3] 5.4 km (5:16 / km)
ahr:131 shoes: Asics terrain shoes

Run from flat, across to lit trails (about 50m away from front door), then 4 laps of the 1.2km trail at about 6min pace. There is a bloody big climb in the loop as well, and some idiot was running with his dog, but the dog was loose and dragging it's lead, which was actually a 20m long rope dragging along the trail behind it, just designed to annoy and/or trip up unsuspecting other runners. Then back to flat to pick up shoes and slip into shorts etc...

Road/track running intervals 33:45 [5] 7.8 km (4:20 / km)
shoes: Blue Saucony Triumphs

Indoor track training with Lidingö. No Emil or Jonn Are tonight, so running on my own. Threshold intervals, 1 and 2km. Just did 2 sets tonight as right calf still tiny bit sore, and left quad feels strange - an after effect of my knee injury means I am running slightly differently to normal, so my quad pulls in a slightly different way.

7 WU/CD laps

1km 3.15
60 secs rest
2km 6.29 (ave 162, max 183)
90 secs rest
1km 3.12 (166, 181)
60 secs rest
2 km 6.29 (175, 188)
90 secs rest
400m 1.13

Stopped there, starting to feel sore - first track session in 2 months (ish). Pretty pleased with way I felt and times though.

Cycling warm up/down 20:00 [2] 6.0 km (3:20 / km)
ahr:122 max:132

Warm down on indoor bike

Cycling 30:00 [3] 10.0 km (3:00 / km)

Morning cross training session, indoor bike followed by some strength and a swim

Strength and conditioning 15:00 [1]

Swimming 30:00 [3] 1.0 km (30:00 / km)

66 lengths (15m each? - not sure will find out)

Monday Feb 11, 2008 #

Note

Back in Stockholm, flew out this afternoon

Trail/terrain running 42:00 [2] 5.4 km (7:47 / km)
(rest day) shoes: Asics terrain shoes

Easy run, last one with mum this spring I guess

Note

Stitches came out today :) Knee still a bit bruised, not got full range of motion yet, but hole has healed quite nicely

Sunday Feb 10, 2008 #

Trail/terrain running intervals 20:00 [5] 5.0 km (4:00 / km)
shoes: Asics terrain shoes

4 times 4 mins with 1 min recovery

Trail/terrain running 42:30 [3] 7.0 km (6:04 / km)
shoes: Asics terrain shoes

Run up Common and back

Note

I could add that I saw Juno and it was amzing - funny, sweet and moving, but I am giving up on film reviews now I am training properly again

C • Wow x 2 1

Saturday Feb 9, 2008 #

Trail/terrain running 54:45 [3] 10.9 km (5:01 / km)
ahr:143 shoes: Asics terrain shoes

Running quite fast for 40 mins, then calf a tad sore, so slowed down to finish.

Note

Shrek 3 (6.2)
Bit tame. Franchise going downhill - sporadicly funny. My rating 3/10

A Beautiful Mind (7.9)
Stunning performance by Russell Crowe, portraying the troubled genius mathematician John Nash. Jennifer Connelly is beautiful and excellent as always. Very impressed with this film. My rating 9/10

Being John Malkovich (7.9)
Watched this a few years back, but it is still very clever and original. John Cusack's loser puppeteer discovers a 'portal' into John Malkovich's mind. He tries to use it to make money and sleep with his work colleague (although he already has Cameron Diaz at home). My rating 7/10

Friday Feb 8, 2008 #

Road/track running 41:40 [2] 6.0 km (6:57 / km)
shoes: Blue Saucony Triumphs

Gentle run with mum

Strength and conditioning 15:00 [1]

Trail/terrain running 1:18:00 [3] 14.0 km (5:34 / km)
shoes: Asics terrain shoes

Training run with my dad - started with 9km round common and back through the village (52 mins - impressed with how fit my dad is at the moment - his training on the running machine he bought has made a noticeable improvement), then 5km in 21mins on the running machine

Knee felt really good, getting much less stiff, and I was running at 4 mins per km at the end

Thursday Feb 7, 2008 #

Trail/terrain running 57:03 [3] 10.0 km (5:42 / km)
ahr:136 shoes: Asics terrain shoes

Steady run round the common

Note

Sweeney Todd (8.2) Modern reworking of the old story, adapted from the stage with Johnny Depp as the titular demon barber. Very Tim Burton, beautifully shot, brilliantly made film. Depp and Bonham Carter are good as expected. Timothy Spall is brilliant as Alan Rickman's evil henchman, but Rickman himself is a little disappointing after so many scene stealing performances in other films. Surprised to see Borat popping up as a rival barber... Entertaining but a bit weak. My rating 7/10

Evan Almight (5.7) God (Morgan Freeman) appears to congressman Evan (Steve Carell) and tells him to build an ark because a flood is coming. Nobody believes him, he builds an ark. Guess what happens. Possibly the most stupid film I have ever ever seen, Carell is no Carrey when it comes to visual humour, but it is actually pretty funny at time. My rating 5/10

Wednesday Feb 6, 2008 #

Road/track running 33:50 [2] 5.0 km (6:46 / km)
shoes: Blue Saucony Triumphs

Jogging 5km road race with mother. Knee felt stiff to start with, but ok by the end. Stitches are just far enough down the shin that they don't pull too much

Orienteering 30:00 [2] 4.5 km (6:40 / km)
shoes: Asics terrain shoes

Jogging round C course on Frith Hill with mother. We actually took about an hour, but were only running for about half. Really nice day, lovely wood, good course.
Knee felt good

Note

Over the last few days I have watched a lot of Prison Break, played a lot of Pro Evolution Soccer 2008 and done a lot of sit ups and calf raises, and not too much else.

Monday Feb 4, 2008 #

Strength and conditioning 39:00 [1]

3 sets of

20 tricep dips
20 Crunches
20 Press ups
20 Side leg lifts (each side)
20 Leg extensions (each leg)
20 Calf Raises (each side)
20 Obliques (each side)
20 Bridging (each side)
20 Back extensions (arrow)
20 High bridging (knee to chest) (each side)

Then 15 single leg squats (right side only)
50 sit ups to finish

Sunday Feb 3, 2008 #

Note

Walk the Line (8.0). Film about the life of Johnny Cash with Joaquin Pheonix and Reese Witherspoon. Well made film, really good performances from the leads, who do all the singing themselves. Music is very good. Made me want to read Cash by Johnny Cash. My rating 7/10.

Scotland v France. Hilarious. Terrible mistakes all round. Scotland were consistently bad. 7/10.

The Karate Killers (5.2). A Man From UNCLE film (60s spy show - very Austin Powers inspiring). Made in 1967 this hasn't aged very well, looking very dates. Lots of cliches and lots of henchmen dispatched with single karate chops. Main characters spent a lot of the film unconcious, but luckily the men from UNCLE (United Network Command for Law Enforcement) managed to blow up the THRUSH (the Technological Hierarchy for the Removal of Undesirables and the Subjugation of Humanity) headquarters in the end and stop them making gold from seawater. Entertaining enough. My rating 6/10.

Saturday Feb 2, 2008 #

Note

Can walk upstairs (sort of), but look like a complete twat when I try and go downstairs... leg bends to about 120 degrees now (have to use my hands to help though)

Note

Ireland v Italy 6/10

England v Wales 3/10 pathetic

Sunshine (7.3). Stunning visuals, beautiful score. Top quality sci-fi thriller. One of my favourite directors (Danny Boyle) and one of my favourite writers (Alex Garland) combining on a film which cost only £20 million to make but looks like £200 million. The Event Horizon style third act costs it a star in my book, but the fantastic music earns it back. Possibly my favourite film of 2007. My rating 9/10

Friday Feb 1, 2008 #

Note

Gangs of New York (IMDB rating 7.3/10). Better than I remember 5 years ago. Daniel Day-Lewis would be amazing in a Carry On film, he can do no wrong. Di Caprio spends too much time squinting, and the final fight between the main protagonists could be improved.... My rating 7/10

Cloverfield (7.9). Wasn't really expecting to like this so much, with visions of Blair Witch Project all over again, but the handheld camcorder approach actually really works, and I think the whole film is really well made. Was slightly ruined by about 20 chav girls giggling and talking and walking around throughout the film, but despite that, definitely the best 'Monster attacks New York' film I have ever seen. My rating 8/10

North by Northwest (8.6). Probably my favourite Hitchcock film, it has it all. Cary Grant as the everyman hero mistaken for someone else who makes more innuendoes than you can shake a stick at, Eva Marie Saint as the Hitchcock blond, the bad guys attempt to kill Cary Grant with bourbon, a crop-duster plane, and then Mount Rushmore... and the guy out of the Man From UNCLE. Amazing. My rating 9/10

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