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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Trail/terrain running20 12:00:17 87.18(8:16) 140.31(5:08) 2135
  Orienteering12 7:26:48 48.02(9:18) 77.28(5:47) 326016 /24c66%
  Kayaking1 1:42:32 5.34(19:11) 8.6(11:55)
  Cycling2 1:22:11 16.9(4:52) 27.2(3:01) 250
  Running drills / plyometrics4 51:24 2.09(24:37) 3.36(15:18)
  Strength and conditioning2 40:00
  Total23 24:03:12 159.54 256.75 564516 /24c66%
averages - sleep:9.5

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Thursday Jun 30, 2011 #

Cycling 15:00 [2] 5.0 km (3:00 / km)

to work

Trail/terrain running 15:00 [2] 3.0 km (5:00 / km)

running about like a mad idiot testing some stuff for work, no time for real training, flew to uk in the evening

Wednesday Jun 29, 2011 #

Note
(rest day)

Tuesday Jun 28, 2011 #

10 AM

Trail/terrain running 36:29 [2] 5.75 km (6:21 / km) +100m 5:50 / km
shoes: inov8 road 255

Easy jogging

Running drills / plyometrics 25:22 [1] 1.25 km (20:18 / km)
shoes: inov8 road 255

Back into the groove - been a while!

Strength and conditioning 10:00 [1]

Knee exercises
7 PM

Orienteering 49:31 intensity: (30 @2) + (6:32 @3) + (30:16 @4) + (12:13 @5) ***** 8.11 km (6:06 / km) +255m 5:17 / km
ahr:162 max:169 spiked:7/13c shoes: inov8 oroc 280

Sommarserien in Agesta. Rush to get there after busy day at work, and got lost on the way so quite stressful, were late but still allowed to start. Was too caught up on pushing hard and getting a good physical session that I was really terrible technically. I made mistakes on almost half the controls - couple of route choices, but mostly just rushing and not taking the time to do the basics well.

On the plus side, I am starting to feel really good running in the forest and injuries not troubling me at all, but I need to really nail the technical side of things before WOC now.

Trail/terrain running tempo 16:37 [2] 3.0 km (5:32 / km)
shoes: inov8 oroc 280

Very short warm up and some jogging after

Monday Jun 27, 2011 #

6 PM

Cycling 1:07:11 [2] 22.2 km (3:02 / km) +250m 2:52 / km
ahr:112 max:140

Really nice easy cruise out to Malmsjobadet, partly on roads, some forest tracks, and some smaller paths

Strength and conditioning 30:00 [1]

Home circuits plus knee exercises

Sunday Jun 26, 2011 #

5 PM

Orienteering 34:42 intensity: (1:08 @2) + (10:09 @3) + (21:09 @4) + (2:16 @5) ***** 5.84 km (5:57 / km) +150m 5:16 / km
ahr:159 max:168 spiked:9/11c slept:9.5 shoes: inov8 x talon

Really nice middle distance training from Lerhaga.Tried to push quite hard. Great terrain - a lot of detailed open forest hill tops. with some steeper greener parts between. Pretty standard Swedish I guess. Missed 2 times 30 seconds.
Hip flexor felt fine until the cool down.

Trail/terrain running warm up/down 29:29 [2] 4.91 km (6:00 / km) +130m 5:18 / km
ahr:124 max:142 shoes: inov8 x talon

Including 5*10s strides with walk recovery after

Saturday Jun 25, 2011 #

4 PM

Trail/terrain running long 1:40:15 intensity: (1:35:44 @2) + (4:31 @3) 23.05 km (4:21 / km) +220m 4:09 / km
ahr:140 max:149 shoes: inov8 road 255

Nice longer loop on forest roads around Masnaren and Almnas. Feeling good, but glad I wasn't racing in tough Oslo terrain today.

Left hip flexor started to tighten up after 20km, feels ok after though.

Friday Jun 24, 2011 #

7 PM

Trail/terrain running 42:38 intensity: (32:33 @2) + (10:05 @3) 9.63 km (4:26 / km) +100m 4:13 / km
ahr:139 shoes: inov8 road 255

Nice paced run around Langsjon with Ralph, throwing in 10*6s strides.

Thursday Jun 23, 2011 #

6 PM

Trail/terrain running 1:12:50 [2] 14.84 km (4:54 / km) +100m 4:45 / km
ahr:129 max:149 shoes: inov8 road 255

Nice easy run around the lake with Ralph.
Still a bit tired from Jukola / Gothenburg world cup, so going to skip Oslo World Cup and relax.

Wednesday Jun 22, 2011 #

Note
(rest day)

Really tired and run down

Tuesday Jun 21, 2011 #

10 AM

Trail/terrain running warm up/down 30:20 [2] 5.25 km (5:47 / km) +100m 5:17 / km
shoes: inov8 x talon

WU/CD for qualifier

Running drills / plyometrics 7:09 [2] 0.6 km (11:55 / km)

Orienteering race 13:34 [5] 3.6 km (3:46 / km) +150m 3:07 / km
shoes: inov8 x talon

Gothenburg World Cup Qualification. Tricky first half, steep forest slopes and some route choice, then boring second half easy orienteering long road runs. Was 18th, one mistake 10 seconds cost me top 10. Felt pretty awful, was tired in the legs and wheezing at the end.
2 PM

Orienteering race 9:56 [5] 2.6 km (3:49 / km) +100m 3:12 / km
shoes: inov8 x talon

Gothenburg World Cup quarter-finals. Racing M Kyburz, M Merz, Gvildys, Runesson and Deelstra. Was ok on the flat and downhills, but the last long climb killed me and I went from 2nd to 5th in a minute. Body feeling tired. Pleased to finish 16th overall though - on way back for World Champs

Trail/terrain running warm up/down 32:05 [2] 4.5 km (7:08 / km) +100m 6:25 / km
shoes: inov8 x talon

WU/CD including strides

Monday Jun 20, 2011 #

6 PM

Trail/terrain running 32:40 [2] 6.0 km (5:27 / km)
shoes: inov8 road 255

Easy run and swim on the drive from Stockholm to Gothenburg.
Spent last night on the ferry trying to sleep through drunk Swedes partying after Jukola....

Sunday Jun 19, 2011 #

3 AM

Orienteering race 47:00 intensity: (23 @2) + (20 @3) + (5:22 @4) + (40:55 @5) 9.44 km (4:59 / km) +280m 4:20 / km
ahr:169 max:175 shoes: inov8 oroc 280

Jukola. Went out 4th +5.34, came in 7th 2.04, so gained time on the leaders, but dropped some places. Felt great physically, was flying, but also making quite a few mistakes - one about a minute, and about 3 or 4 other 15-20 second misses. Frustrating, but also promising.
Was 2 mins down on fastest leg time.

Team finished 5th. Good but could have been better....

Trail/terrain running warm up/down 32:48 [2] 6.17 km (5:19 / km) +80m 5:00 / km
shoes: inov8 oroc 280

Saturday Jun 18, 2011 #

11 AM

Trail/terrain running 46:58 intensity: (41:30 @2) + (5:28 @3) 10.04 km (4:41 / km) +200m 4:15 / km
ahr:135 max:153 shoes: inov8 road 255

Easy jog out from Lovisa on forest roads, with 10 times 6s strides.

Friday Jun 17, 2011 #

1 PM

Orienteering 41:33 intensity: (17:41 @2) + (22:00 @3) + (1:52 @4) 6.27 km (6:38 / km) +380m 5:05 / km
ahr:147 max:165 shoes: inov8 oroc 280

Trail/terrain running warm up/down 15:04 [2] 2.63 km (5:44 / km)
shoes: inov8 oroc 280

Thursday Jun 16, 2011 #

9 AM

Orienteering race 34:41 [5] 6.0 km (5:47 / km) +400m 4:20 / km
shoes: inov8 oroc 280

World Cup qual Porvoo

Running drills / plyometrics 6:53 [2] 0.64 km (10:45 / km)
shoes: inov8 oroc 280

Trail/terrain running warm up/down 25:34 [2] 4.91 km (5:12 / km) +80m 4:49 / km
shoes: inov8 oroc 280

4 PM

Trail/terrain running 35:56 [3] 7.14 km (5:02 / km) +180m 4:28 / km
ahr:128 shoes: inov8 road 255

Easy run with Murray

Wednesday Jun 15, 2011 #

Orienteering 19:57 intensity: (17:34 @2) + (2:01 @3) + (22 @4) 3.42 km (5:50 / km) +130m 4:54 / km
ahr:137 max:159 shoes: inov8 oroc 280

WC model map

Tuesday Jun 14, 2011 #

2 PM

Orienteering 52:17 intensity: (11:49 @2) + (38:15 @3) + (2:13 @4) 8.39 km (6:14 / km) +410m 5:00 / km
ahr:150 max:162 shoes: inov8 oroc 280

Trail/terrain running 11:08 [2] 2.2 km (5:04 / km)
shoes: inov8 oroc 280

Monday Jun 13, 2011 #

Trail/terrain running 48:38 [2] 10.01 km (4:52 / km) +250m 4:19 / km
ahr:130 shoes: inov8 road 255

Sunday Jun 12, 2011 #

11 AM

Orienteering race 1:08:55 intensity: (54 @2) + (1:16 @3) + (8:20 @4) + (58:25 @5) 11.71 km (5:53 / km) +505m 4:50 / km
ahr:172 max:186 shoes: inov8 oroc 280

Suunto games long dist

Trail/terrain running warm up/down 30:56 [2] 5.12 km (6:03 / km) +195m 5:05 / km
shoes: inov8 oroc 280

Saturday Jun 11, 2011 #

12 PM

Orienteering race 35:57 intensity: (28 @2) + (27 @3) + (46 @4) + (34:16 @5) 6.09 km (5:54 / km) +300m 4:44 / km
ahr:176 max:185 shoes: inov8 oroc 280

Suunto games middle

Trail/terrain running warm up/down 34:05 [2] 6.16 km (5:32 / km) +200m 4:46 / km
shoes: inov8 oroc 280

Running drills / plyometrics 12:00 [2] 0.87 km (13:48 / km)
shoes: inov8 oroc 280

Friday Jun 10, 2011 #

Trail/terrain running 30:47 [2] 6.0 km (5:08 / km) +100m 4:44 / km
ahr:131 max:142 shoes: inov8 road 255

Wednesday Jun 8, 2011 #

Kayaking 1:42:32 [2] 8.6 km (11:55 / km)

Orienteering 38:45 intensity: (6:58 @2) + (20:49 @3) + (10:53 @4) + (5 @5) 5.81 km (6:40 / km) +200m 5:41 / km
ahr:152 max:166 shoes: inov8 oroc 280

Sunday Jun 5, 2011 #

Note
(sick)

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