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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Trail/terrain running29 17:46:00 122.04(8:44) 196.4(5:26) 2880
  Orienteering21 14:56:20 99.3(9:02) 159.8(5:37)
  Road/track running7 3:06:00 22.93(8:07) 36.9(5:02)
  Strength and conditioning5 3:05:00
  Running drills / plyometrics4 35:00
  Swimming1 31:00
  Total40 39:59:20 244.26 393.1 2880
  [1-5]37 36:19:20

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Thursday Apr 30, 2015 #

10 AM

Orienteering 49:00 intensity: (9:00 @1) + (39:00 @2) + (1:00 @3) 6.9 km (7:06 / km)

Lida. Tired. Low speed

Trail/terrain running warm up/down 9:00 [1] 1.7 km (5:18 / km)

5 PM

Road/track running 29:00 [1] 5.7 km (5:05 / km)

Easy jog with Pal

Strength and conditioning 30:00 [0]

Wednesday Apr 29, 2015 #

11 AM

Orienteering 36:00 intensity: (6:00 @2) + (28:00 @3) + (2:00 @4) 6.4 km (5:37 / km)

Luffarligan at Tveta. Kicked Scott's ass

Trail/terrain running warm up/down 24:00 intensity: (12:00 @1) + (12:00 @2) 4.8 km (5:00 / km)

10 PM

Orienteering 1:14:00 intensity: (1:00 @1) + (13:00 @2) + (48:00 @3) + (12:00 @4) 12.0 km (6:10 / km)

Very difficult night training with SNO and Jarla.

Got schooled by Olle Bostrom

Trail/terrain running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Tuesday Apr 28, 2015 #

11 AM

Orienteering 26:00 intensity: (1:00 @2) + (21:00 @3) + (4:00 @4) 4.5 km (5:47 / km)

Lanna 10mila training - part 2.
Tried to run full speed. Good technically in general, although got a bit stuck in some green.

Bumped into the 10mila boss, plus some arena builders and a guy who had just come back from hanging controls for 10mila.

Strapped my arm up too much - no pain, but much too sweaty!

Running drills / plyometrics 10:00 [0]

Hill sprints

Trail/terrain running warm up/down 32:00 intensity: (17:00 @1) + (15:00 @2) 6.7 km (4:47 / km)

6 PM

Orienteering 1:00:00 intensity: (53:00 @2) + (7:00 @3) 10.5 km (5:43 / km)

Stenby. Stoney

Trail/terrain running warm up/down 16:00 intensity: (13:00 @1) + (3:00 @2) 3.4 km (4:42 / km)

Monday Apr 27, 2015 #

6 PM

Orienteering 17:00 [2] 4.0 km (4:15 / km)

SM sprint 2014 qualification race.

Cruised round - really good map and course - tricky!

Road/track running warm up/down 9:00 [1] 1.7 km (5:18 / km)

Tired off the plane...
7 PM

Orienteering 35:00 intensity: (11:00 @1) + (24:00 @2) 5.4 km (6:29 / km)

Nice training on Lunsen. Just about focussing enough. Stopped a bit short on one, otherwise pretty good

Trail/terrain running warm up/down 5:00 [1] 0.9 km (5:33 / km)

Jog to start

Sunday Apr 26, 2015 #

Note

Anything but a rest day. Up early, and most of the day walking/running around London. F did good - new pb.

Crashed and slept for an hour when I got home

Saturday Apr 25, 2015 #

2 PM

Orienteering 16:00 intensity: (1:00 @2) + (6:00 @3) + (9:00 @4) 4.0 km (4:00 / km)
(injured)

Mixed sprint relay training with a good group a la Ruth Holmes.

"It's just a flesh wound"
C • flesh wound? 4

Road/track running warm up/down 43:00 intensity: (38:00 @1) + (5:00 @2) 8.2 km (5:15 / km)

Friday Apr 24, 2015 #

5 PM

Trail/terrain running 57:00 [1] 12.3 km (4:38 / km)

Easy round Horsell Common. Stiff after travelling.

Strength and conditioning 20:00 [0]

Thursday Apr 23, 2015 #

3 PM

Trail/terrain running long 2:55:00 intensity: (54:00 @1) + (56:00 @2) + (1:05:00 @3) 21.1 km (8:18 / km) +2100m 5:32 / km

Ben Lawers 7.
Lawers - Meall Greigh - Meall Garbh - An Stuc (cock) - Creag an Fhithich - Ben Lawers - Beinn Ghlas - Meall Corranaich - Meall a' Choire Leith - Lochan na Lairige.

Tough route! Hopefully runs like this will make WOC long seem easy....

Can't remember doing more climb in one run
C • Good stuff 9

Wednesday Apr 22, 2015 #

11 AM

Trail/terrain running 29:00 intensity: (19:00 @1) + (10:00 @2) 6.2 km (4:41 / km)

Easy jog round GC
6 PM

Trail/terrain running warm up/down 30:00 intensity: (10:00 @1) + (20:00 @2) 5.5 km (5:27 / km)

Little bit of hanging and jogging

Orienteering 29:00 intensity: (1:00 @1) + (4:00 @2) + (16:00 @3) + (8:00 @4) 5.7 km (5:05 / km)

Barrwood

Running drills / plyometrics 10:00 [0]

Hill sprints

Tuesday Apr 21, 2015 #

11 AM

Swimming 31:00 [2]

Was going to do 40 mins, but my shoulder was starting to get sore
7 PM

Trail/terrain running 55:00 intensity: (31:00 @1) + (24:00 @2) 11.7 km (4:42 / km)

Sedate Strathallan loop.

Calf was absolutely fine, although still tender to the touch. Rolled my ankle during the relay, so I suspect it was that bit of muscle that took the strain as everything else feels fine.

Monday Apr 20, 2015 #

6 PM

Strength and conditioning 1:00:00 [0]

FVO pilates

Sunday Apr 19, 2015 #

11 AM

Orienteering race 35:15 intensity: (7:00 @3) + (21:00 @4) + (7:15 @5) 7.8 km (4:31 / km)

BOC relay. Out in 4th after good work by Will and Daniel, in a tussle with Duncan (5s ahead) and Aiden (30s behind) for first bit. Passed Clyde at number 5, then battled with Aiden until I got away from him in and out of the spectator control. Ran well round the last loop to secure Silver for the mighty FVO.

L calf a bit sore after, and just made the flight home!

Trail/terrain running warm up/down 33:00 intensity: (28:00 @1) + (5:00 @2) 6.1 km (5:25 / km)

Saturday Apr 18, 2015 #

8 AM

Road/track running 20:00 [1] 4.1 km (4:53 / km)

Morning jog through Lydbrook
2 PM

Orienteering race 1:31:15 intensity: (46:00 @4) + (45:15 @5) 17.9 km (5:06 / km)

BOC long New Beechenhurst (Forest of Dean). Lovely day in a great forest. Had run there twice before - JK 2007 long (4th place, Oli won) and British Long 2009 (2nd place, Oli won by 13s).

Started as I meant to go on - fast - but I can't really say I was in control of the navigation - it was more a case of run into the circle and look for a flag for the first 3. The vegetation was strange at 4 - extra boundary not on the map so went well right. 5 I didn't understand the green or the contour shapes in and around the circle (not the only one) and lost about 60s there. Was angry and ran too fast and too low to 6, and lost about 1 minute there.
Then I ran too high to 7, way right (ran along the straight veg boudary), but still won the split. Was better after that - although up to 8 there was a lot of un-mapped brashing, and a large unmarked path. Good from 8 to road crossing, and was 2nd, 30s behind Hector there.

After that I won 17/21 splits to the finish! 45s miss to 26th (something strange on that slope?). Caught and passed Doug, Spongey, Doug again, James, Doug, Murray and then Willy right at the end.

Trail/terrain running warm up/down 30:00 intensity: (15:00 @1) + (10:00 @2) + (5:00 @3) 5.6 km (5:21 / km)

Friday Apr 17, 2015 #

11 AM

Trail/terrain running 45:00 intensity: (6:00 @1) + (37:00 @2) + (2:00 @3) 10.1 km (4:27 / km)

Anoth cracking day in Dunblane. Strathallan loop

Thursday Apr 16, 2015 #

5 PM

Trail/terrain running 49:00 intensity: (20:00 @1) + (29:00 @2) 10.6 km (4:37 / km)

Strathallan loop. Fun-packed -

*Got discussed and referred to as a jogger by a group of kids as I ran past them
*The guard dog was out at Chez Longhurst for the first time in living memory
*A stupid Jack Russel was trying to bite it's way through a metal gate, having 'broken 2 teeth' doing the same thing previously according to the owner
*Some people were taking pictures of a tree (albeit a very nice tree)
C • Beware! 1
C • "Fun" 2

Running drills / plyometrics 5:00 [0]

Strides on the GC
6 PM

Strength and conditioning 30:00 [0]

Wednesday Apr 15, 2015 #

11 AM

Trail/terrain running 28:00 intensity: (5:00 @1) + (20:00 @2) + (3:00 @3) 6.2 km (4:31 / km)

Jog round the GC. Queues on every hole. Nice day
7 PM

Orienteering 56:00 intensity: (20:00 @2) + (25:00 @3) + (11:00 @4) 9.0 km (6:13 / km)

Great stealth-o with Spongey!

Trail/terrain running warm up/down 18:00 intensity: (11:00 @1) + (7:00 @2) 3.4 km (5:18 / km)

Tuesday Apr 14, 2015 #

5 PM

Trail/terrain running 1:05:00 intensity: (24:00 @1) + (37:00 @2) + (4:00 @3) 13.7 km (4:45 / km)

Steady Strathallan loop. Discovered some Pirate activity!

https://www.facebook.com/stirlingcouncil/posts/101...

Running drills / plyometrics 10:00 [0]

Hill sprints

Monday Apr 13, 2015 #

6 PM

Strength and conditioning 45:00 [0]

FVO pilates

Sunday Apr 12, 2015 #

12 PM

Trail/terrain running warm up/down 24:00 intensity: (19:00 @1) + (5:00 @2) 4.8 km (5:00 / km)

Orienteering race 33:16 intensity: (14 @1) + (10 @2) + (4:09 @3) + (27:12 @4) + (1:31 @5) 7.4 km (4:30 / km)

Ranasstafetten. 4th leg for IFK Mora. We had a strong team and high hopes. First leg went well, 20s behind leaders, but Artem had a nightmare on 2nd leg, losing almost 12 mins. Game over. We ran quite well after that though, picking up a lot of places to finish 12th.

I had a really good race, winning my leg and passing quite a few teams. Rapid terrain, and only about 5km from Tiomila.

Saturday Apr 11, 2015 #

12 PM

Trail/terrain running warm up/down 17:00 [1] 3.4 km (5:00 / km)

Orienteering 33:00 intensity: (29:00 @2) + (4:00 @3) 5.7 km (5:47 / km)

Lanna middle distance open course. One 30s banana, otherwise good. Map was standard Swedish - not bothering to map green areas
8 PM

Orienteering 51:00 intensity: (15:00 @1) + (36:00 @2) 7.8 km (6:32 / km)

Good night training at Lanna with Simas. Really good performance tonight.

Trail/terrain running warm up/down 9:00 [1] 1.6 km (5:37 / km)

Friday Apr 10, 2015 #

3 PM

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

Orienteering 40:00 intensity: (11:00 @1) + (28:00 @2) + (1:00 @3) 5.6 km (7:09 / km)

O training directly off the plane at Ostuna. Decent, but map way too detailed with 2.5m contours and loads of form lines.
9 PM

Trail/terrain running warm up/down 7:00 [1] 1.4 km (5:00 / km)

Orienteering 45:00 intensity: (22:00 @1) + (11:00 @2) + (12:00 @3) 5.8 km (7:46 / km)

Night training in Stenby. First 3 ok, but then big mistakes on next 2 controls. Wasn't getting into the map at all. Really tired, should have skipped this training and slept instead.

Thursday Apr 9, 2015 #

3 PM

Trail/terrain running 1:47:00 intensity: (46:00 @1) + (47:00 @2) + (14:00 @3) 17.2 km (6:13 / km) +780m 5:04 / km

Great run up Meall an t-Seallaidh with Scott and Vojtech. A little snow at the top.

Wednesday Apr 8, 2015 #

4 PM

Trail/terrain running 57:00 intensity: (30:00 @1) + (27:00 @2) 10.8 km (5:17 / km)

Easy over Dumyat in lovely sunshine. Loads of people out today.

Tuesday Apr 7, 2015 #

Note
(rest day)

Recovery day. Did some mapping and some sleeping

Monday Apr 6, 2015 #

12 PM

Orienteering 27:42 intensity: (42 @3) + (14:00 @4) + (13:00 @5) 5.7 km (4:52 / km)

JK relay. Fast and furious. Fastest leg and pulled FVO up to 3rd (eligible teams). Good day out for FVO!

Trail/terrain running warm up/down 13:00 [2] 2.6 km (5:00 / km)

Sunday Apr 5, 2015 #

2 PM

Orienteering race 1:30:29 [5] 17.0 km (5:19 / km)

JK long Bigland. Great orienteering!

I ran really well for 80 minutes, and was only 43s behind Thierry with 3 controls to find.
Unfortunately I then blew up spectacularly losing more than 3 minutes on the 3rd last control blowing my medal chances.
Kyburz passed me while I was hunting, and then I almost caught him up again by the finish.

Tantalisingly close to a great race. Still, 5th overall and promising for the rest of the year.

Trail/terrain running warm up/down 30:00 intensity: (15:00 @1) + (10:00 @2) + (5:00 @3) 5.0 km (6:00 / km)

Saturday Apr 4, 2015 #

1 PM

Orienteering race 34:21 [5] 6.5 km (5:17 / km)

JK middle. Decent race. Lost 30s on number 9, and maybe not the best lines on the long legs (13 and 19). Second behind M Kyburz (+19s)

Trail/terrain running warm up/down 30:00 intensity: (14:00 @1) + (16:00 @2) 5.0 km (6:00 / km)

Friday Apr 3, 2015 #

8 AM

Road/track running 21:00 intensity: (11:00 @1) + (10:00 @2) 4.3 km (4:53 / km)

Morning jog with Vojtech
3 PM

Orienteering 17:02 [4] 4.2 km (4:03 / km)

JK sprint. Running fast but not full speed. Ran up a staircase almost into a forbidden area, otherwise technically ok. Not very smooth - first sprint race for a while!

Road/track running warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2) 4.0 km (5:00 / km)

Thursday Apr 2, 2015 #

6 PM

Trail/terrain running 47:00 intensity: (3:00 @1) + (37:00 @2) + (7:00 @3) 10.1 km (4:39 / km)

Usual Strathallan loop, with some strides.

Glorious day. Had a walk around Linlithgow Palace as I was in the area mapping - better than expected! Linlithgow has quite a nice town centre too.

Wednesday Apr 1, 2015 #

6 PM

Road/track running 44:00 intensity: (24:00 @1) + (17:00 @2) + (3:00 @3) 8.9 km (4:57 / km)

Bannockburn checking

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