Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+m
Trail/terrain running	22	15:27:26	107.19	(8:39)	172.5	(5:23)	2830
Orienteering	18	10:45:51	69.97	(9:14)	112.6	(5:44)	2690	28 /	33c	84%
Road/track running	9	6:38:53	46.6		75.0		530
Strength and conditioning	4	2:15:00
Running drills / plyometrics	4	47:00
Ultimate Frisbee	1	30:00
Football	1	30:00
Total	35	36:54:10	223.76		360.1		6050	28 /	33c	84%

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Wednesday Jun 30, 2010 #

11 AM

Trail/terrain running 24:44 [2] 4.5 km (5:30 / km)
shoes: inov8 x talon

Orienteering 43:00 ***** 6.0 km (7:10 / km) +150m 6:22 / km
spiked:15/18c shoes: inov8 x talon

Training from Lian from Elise's house. Pissing it down. 3 loops - hung the first and ran the others a bit faster. Really tricky to hang, not convinced by the mapping in places - hard to understand the difference between white / green / yellow / rough open - basically any vegetation!. Very tricky to find toilet roll in the rain in low vis forests! Fun though.

5 PM

Note

Was going out on the roads for a quick spin, but left my shoes in the car... oops

Tuesday Jun 29, 2010 #

9 AM

Orienteering 43:16 [3] ***** 7.3 km (5:56 / km) +100m 5:33 / km
shoes: inov8 oroc 280

Folldal - Norwegian test race from last year, middle distance in snow-like moss, perfect visibility - scattered trees and nothing but the moss on the ground.

Camped last night by a lake in the forest. Beautiful part of Norway

Trail/terrain running 8:00 [2] 1.4 km (5:43 / km)
shoes: inov8 oroc 340

6 PM

Trail/terrain running 26:00 [2] 4.7 km (5:32 / km)
shoes: New balance 828

Orienteering 46:54 [3] ***** 7.0 km (6:42 / km) +300m 5:31 / km
spiked:8/10c shoes: inov8 oroc 280

Vassfjellet evening event. Gorgoeus evening, lovely area and good course. Craney beat me by 15 seconds :(

Monday Jun 28, 2010 #

Note

Long drive up to Trondheim begins

11 AM

Trail/terrain running 1:43:00 20.0 km (5:09 / km) +500m 4:35 / km
shoes: New balance 828

Long run from Matthias' Gilgien's flat in Oslo with Jonn Are. Started on forest roads, but slowly descended into Jonn Are taking us on smaller and smaller paths and eventually through a marsh in the wrong direction. Got home in the end...

Sunday Jun 27, 2010 #

Note
(rest day)

Sore back and chest...

Saturday Jun 26, 2010 #

3 PM

Trail/terrain running warm up/down 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: inov8 oroc 340

Warm up and jogging back from quitting the race

Orienteering race 15:00 [5] ***** 2.5 km (6:00 / km)
spiked:5/5c (injured) shoes: inov8 oroc 340

NORT world cup chasing start. Back and chest felt terrible warming up, not sure why they were so much worse than before. Really felt shocking and struggling to breath. Tried to run with the other runners, but could barely keep up and certainly couldn't read the map as well - was in constant pain so called it a day. Disappointing.

Friday Jun 25, 2010 #

6 PM

Orienteering 28:00 [3] 3.8 km (7:22 / km) +100m 6:31 / km
shoes: inov8 oroc 340

Long drive from Olav's cabin via Olav's house for lunch up to Gjorvik.

World Cup model event, pretty green rocky and marshy.

Thursday Jun 24, 2010 #

6 PM

Trail/terrain running 47:47 11.6 km (4:07 / km) +200m 3:48 / km
shoes: New balance 828

Undulating run from the Deelstra cabin somewhere near the Norway/Sweden border with Olav and Jonn Are. On forest roads, decent pace and pushing a bit on the hills. Lovely weather, nice countryside, good company and feeling pretty good! Swim in the lake after.

Turns out I am allergic to their dog though, woke up sneezing etc...

Long day driving across from Stockholm.

Wednesday Jun 23, 2010 #

2 PM

Trail/terrain running 36:00 [2] 6.3 km (5:43 / km) +150m 5:06 / km
shoes: New balance 828

Very easy recovery run from the Lidingo club house with Olav and Scott around Boson and back. Sat in the sea after with Scott shooting the breeze for 20 mins to get the legs back working.

Tuesday Jun 22, 2010 #

10 AM

Orienteering race 16:05 4.1 km (3:55 / km) +70m 3:37 / km
shoes: inov8 x talon

NORT WC sprint quallifier, around Stockholm Uni. Good race, 7th place

Trail/terrain running warm up/down 45:00 8.5 km (5:18 / km)
shoes: inov8 x talon

WU / CD for qualification and QF

Running drills / plyometrics 10:00 [2]

Orienteering race 8:18 [5] 2.5 km (3:19 / km)
shoes: inov8 x talon

Quarter final - 1st place :)

6 PM

Orienteering 8:21 [5] 2.5 km (3:20 / km)
shoes: inov8 f-lite

World Cup 5th place!
Final race around Gamla Stan. Nothing left in the tank after 3 tough races. Gave it 100% and was only 10 seconds down on flying Hertner.

C • More to follow... 1

Orienteering race 8:09 [5] 2.5 km (3:16 / km)
shoes: inov8 f-lite

Semi - final in Gamla Stan. Beat Hubmann, Khramov, Weltzein, Haldin and Muller :) awesome

Road/track running warm up/down 50:00 8.0 km (6:15 / km)
shoes: New balance 828

Loads of jogging around before, after, between. Mostly in a really tiny quarantine area

Running drills / plyometrics 10:00 [2]

What a knackering day!

Really tough but enjoyable

Monday Jun 21, 2010 #

3 PM

Orienteering 12:00 [3] 2.4 km (5:00 / km)
shoes: inov8 x talon

Stockholm NORT model map, KTH

Trail/terrain running 15:27 [2] 3.1 km (4:59 / km) +100m 4:18 / km
shoes: inov8 x talon

Sunday Jun 20, 2010 #

7 AM

Orienteering race 1:47:28 [4] 15.2 km (7:04 / km) +270m 6:30 / km
(injured) shoes: inov8 oroc 340

Jukola. Running with SYO, last leg. Was a bit less motivated than perhaps I could/should have been, and I had a pretty average, lonely race. Ran from 57th to 44th or something without really seeing anyone. Had a nasty fall....

Trail/terrain running 30:00 [2] 6.0 km (5:00 / km)
shoes: inov8 oroc 340

Loads of jogging before and token jog after - was pretty screwed.

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010

11 AM

Trail/terrain running 20:00 [2] 3.6 km (5:33 / km)
shoes: New balance 828

Easy pre-Jukola jog

Friday Jun 18, 2010 #

11 AM

Orienteering 53:09 [3] 7.0 km (7:36 / km) +250m 6:27 / km
shoes: inov8 oroc 340

Jukola relevant training Paarijoki or something. Pretty tough going! One pretty big mistake

Trail/terrain running 9:22 [2] 1.9 km (4:56 / km)
shoes: inov8 oroc 340

6 PM

Trail/terrain running 52:00 [2] 10.4 km (5:00 / km) +100m 4:46 / km
shoes: New balance 828

Steady run from the accommodation in Finland. Plan was easy flat run round the lake on nice trails. Trying to stay by the lake proved tricky as I ran out of paths and the land was all privately owned holiday parks and holiday cabins. Did a lot of trespassing and fence jumping, and ended up running through bilberries a lot and had to run through a river too. Sweaty!

Thursday Jun 17, 2010 #

10 AM

Orienteering 36:00 7.0 km (5:09 / km) +100m 4:48 / km
shoes: inov8 oroc 340

World cup model map, switch of scale from 10,000 to 5,000 after 2/3. I like the concept! Looking forward to the race this evening.

Nice forest / town - quite close to town so lots of small paths, still tricky and green in places

6 PM

Road/track running warm up/down 33:00 7.0 km (4:43 / km)
shoes: New balance 828

Running drills / plyometrics warm up/down 12:00 [2]

Orienteering race 41:55 [5] 9.0 km (4:39 / km) +200m 4:12 / km
shoes: inov8 oroc 340

World Cup middle/sprint thing north of Helsinki. Fast and furious, not the most exciting, but quite fun switching format half way. Only 2.02 down on the Hubmeister, but still 17th! Closest ever % wise behind in a middle - so many good guys and quite an easy race I guess

Wednesday Jun 16, 2010 #

Note
(rest day)

Travelling out to Helsinki

Tuesday Jun 15, 2010 #

10 AM

Trail/terrain running 48:50 [2] 9.4 km (5:12 / km) +120m 4:53 / km
shoes: inov8 roclite 320

Easy run with OJ on Stanage / Burbage

7 PM

Orienteering 13:40 [4] 3.6 km (3:48 / km) +100m 3:20 / km
shoes: inov8 x talon

SYO park race High Hazels Park. Nothing special but nice enough run out with a map, lots of twists and turns.

Trail/terrain running warm up/down 20:20 [2] 4.2 km (4:50 / km)
shoes: inov8 x talon

Monday Jun 14, 2010 #

2 PM

Road/track running 45:00 [2]
shoes: New balance 828

Easy up porter

7 PM

Trail/terrain running race 22:44 [5] 6.1 km (3:44 / km) +170m 3:16 / km
shoes: inov8 x talon

Trunce.
New course record I believe

C • Not quite... 3

Trail/terrain running 34:04 [3] 6.6 km (5:10 / km) +90m 4:50 / km
shoes: inov8 x talon

Sunday Jun 13, 2010 #

3 PM

Trail/terrain running 45:00 [2] 9.2 km (4:53 / km) +300m 4:12 / km
shoes: New balance 828

Recovery run (much needed) with Warwick Wyber. Hilly route up Porter

Saturday Jun 12, 2010 #

11 AM

Trail/terrain running 1:12:20 11.7 km (6:11 / km) +500m 5:06 / km
shoes: inov8 roclite 320

Kinder sports day. Run up to Mushroom gardens, to ammo box and back, and back down to Edale

Ultimate Frisbee 30:00 [2]

Grough ultimate frisbee

C • frizbee 1

Football 30:00 [2]

Grough football

Orienteering 13:00 [4] 1.5 km (8:40 / km)
shoes: inov8 roclite 320

Ultra - o in the mushroom gardens. 3 loops mass start. Good laugh

Friday Jun 11, 2010 #

11 AM

Road/track running intervals 1:09:15 16.1 km (4:18 / km) +480m 3:45 / km
shoes: New balance 828

5 times 1 mile off 2 mins recovery, on hilly - undulating roads up Porter Brook then up to Redmires, and back through some housing areas.

Feeling a bit flat but smashed it out. First 2 reps were basically all uphill.
Lost 1.8kg during the sesh, didn't feel that warm

5 PM

Strength and conditioning 1:30:00 [1]

Squeezed in a gym session between the football.
Normal warm up, some hurdles plyo stuff, some squats, then all my glute and back exercises

Thursday Jun 10, 2010 #

Note

Rest day. Very productive (at least until 6pm)

Wednesday Jun 9, 2010 #

3 PM

Orienteering 44:19 ***** 7.2 km (6:09 / km) +300m 5:06 / km
shoes: inov8 oroc 280

Middle dist training on Ramsley Moor -really tough but great area! Very good for WOC training. With Speakey, Cuddley and Volcanic Ash

Trail/terrain running warm up/down 16:48 [2] 3.3 km (5:05 / km)
shoes: inov8 oroc 280

6 PM

Road/track running 42:38 [2] 9.4 km (4:32 / km) +50m 4:25 / km
shoes: New balance 828

Down to clubnight, then with Norris and Danger up Porter

Strength and conditioning 15:00 [1]

Clubnight circuits

Running drills / plyometrics 15:00 [2]

Clubnight running drills

Tuesday Jun 8, 2010 #

Strength and conditioning 20:00 [1]

Physio

11 AM

Trail/terrain running long 2:30:00 [2] 22.0 km (6:49 / km) +500m 6:07 / km
shoes: inov8 roclite 320

Went for an accidental 2 1/2 hour run with Laura - neither of us took a watch and turned out to be a bit longer than expected! Reservoirs - Back Tor - -Fairholmes - Hagg Farm - Win Hill

Saw a beaver

C • beaver 1

Monday Jun 7, 2010 #

Note

Interesting journey home. Took 3 attempts to check in, and they still lost my bag. Bus driver wouldn't wait as I arrived 2 seconds after he closed the door to get back to my car.

Got home at 1.30am

5 PM

Road/track running 44:00 10.0 km (4:24 / km)
shoes: inov8 roclite 320

'Easy' cruise round usual 10km with Cuddles. Felt much harder than it should.

C • Thats because... 4

Sunday Jun 6, 2010 #

Note
(rest day)

Saturday Jun 5, 2010 #

Road/track running 1:05:00 [2] 14.5 km (4:29 / km)
shoes: New balance 828

Along the coast with Toni and Scott after watching the long distance final

Friday Jun 4, 2010 #

12 PM

Orienteering race 37:21 [5] 7.0 km (5:20 / km) +250m 4:32 / km
shoes: inov8 x talon

EOC middle. Decent race, but no extra kick - wish I felt like I did in the relay, was only 1 minute from podium. 18th place

Trail/terrain running warm up/down 35:00 7.0 km (5:00 / km)
shoes: inov8 x talon

Thursday Jun 3, 2010 #

11 AM

Road/track running 25:00 [2] 5.0 km (5:00 / km)
shoes: New balance 828

Morning jog with the boys down the coast road

Strength and conditioning 10:00 [1]

Wednesday Jun 2, 2010 #

12 PM

Orienteering race 41:11 [5] ***** 9.0 km (4:35 / km) +300m 3:55 / km
shoes: inov8 x talon

European Champs relay, last leg. Oli set me off with Novikov, Osterbo, Mamleev and Bortnik. Caught and passed Sedivy, Chistiansen and Haldin too and beat them all including running away from Novikov in the last 3 controls.
Team 8th, 6th nation though so on the podium.

3rd fastest leg time after Merz and Georioorgoooiuuiiauou
Good day :)

C • running away from novikov 5

Road/track running warm up/down 25:00 5.0 km (5:00 / km)
shoes: inov8 x talon

Tuesday Jun 1, 2010 #

12 PM

Orienteering race 28:45 ***** 5.5 km (5:14 / km) +200m 4:25 / km
shoes: inov8 x talon

EOC middle qualifier. Good race. 8th place but only 1 minute down on Novikov and Georghiou

Trail/terrain running warm up/down 35:00 6.0 km (5:50 / km)
shoes: inov8 x talon

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