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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Surveying12 46:05:00
  Trail/terrain running23 20:20:00 122.16(9:59) 196.6(6:12) 5300
  Orienteering12 10:20:00 66.86(9:16) 107.6(5:46) 750
  Strength and conditioning2 1:30:00
  Road/track running2 1:20:00 10.87(7:21) 17.5(4:34) 200
  Swimming1 1:00:00
  Total38 80:35:00 199.9 321.7 6250
  [1-5]26 32:54:00

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Saturday Apr 30, 2016 #

8 AM

Trail/terrain running 25:00 intensity: (5:00 @1) + (20:00 @2) 5.4 km (4:38 / km)

Morning jog
4 PM

Orienteering race 1:27:00 intensity: (3:00 @2) + (14:00 @3) + (38:00 @4) + (32:00 @5) 16.4 km (5:18 / km)

British Long Distance Champs. Brown Clee. 1st

Trail/terrain running warm up/down 24:00 intensity: (13:00 @1) + (7:00 @2) + (4:00 @3) 4.2 km (5:43 / km)

Friday Apr 29, 2016 #

11 AM

Strength and conditioning 30:00 [0]

Swimming 1:00:00 [2]

Thursday Apr 28, 2016 #

6 PM

Trail/terrain running 1:18:00 intensity: (24:00 @1) + (45:00 @2) + (9:00 @3) 16.1 km (4:51 / km)

Wednesday Apr 27, 2016 #

9 AM

Surveying 2:30:00 [0]

Nice morning!
2 PM

Surveying 2:20:00 [0]

Not so nice afternoon. Snow and hail again
7 PM

Trail/terrain running warm up/down 45:00 intensity: (30:00 @1) + (15:00 @2) 8.0 km (5:38 / km)

Orienteering intervals 45:00 intensity: (15:00 @3) + (25:00 @4) + (5:00 @5) 8.0 km (5:38 / km)

O-ints in Kinnoull Hill on the way back from Aviemore. Feeling rough-lunged to start with (cold weather?) but moving pretty well.

Tuesday Apr 26, 2016 #

Surveying 2:30:00 [0]

Shocking day, gave up during the 5th snow shower. Got a LOT of drawing done instead.
C • snow 1

Monday Apr 25, 2016 #

11 AM

Surveying 4:00:00 [0]

Quite nice (cold) day between the snow and hail showers

Sunday Apr 24, 2016 #

Note

Scottish Spring Middle Distance.

Generally went very well. In retrospect I shouldn't have used the 2 control sites where I wasn't 100% sure about the map quality - one was fine, but one caused a few problems.

Happy to catch so many people out. Up early hanging/waking controls up. Collected some as well. Long tiring stressful day, got home about 10pm.

Lots of nice comments on AP - mostly about the terrain and weather, but some about the courses!
C • Stressful 3
7 AM

Trail/terrain running 53:00 [1] 6.3 km (8:25 / km)

Out 70 mins
5 PM

Trail/terrain running 26:00 [1] 3.1 km (8:23 / km)

Saturday Apr 23, 2016 #

Note

JOK Chasing Sprint. Won the prologue narrowly, and had plenty of sights of Spongey and Jonny behind me in the chase, but luckily I had enough to pull away in the second half for the win - first flying pig as a senior!
11 AM

Orienteering race 18:00 intensity: (5:00 @3) + (13:00 @4) 3.5 km (5:09 / km)

Trail/terrain running warm up/down 23:00 intensity: (16:00 @1) + (7:00 @2) 4.6 km (5:00 / km)

2 PM

Orienteering race 21:00 intensity: (1:00 @3) + (12:00 @4) + (8:00 @5) 4.1 km (5:07 / km)

Trail/terrain running warm up/down 43:00 intensity: (28:00 @1) + (11:00 @2) + (4:00 @3) 7.6 km (5:39 / km)

Friday Apr 22, 2016 #

Note

Hanging controls for Sunday.
7 PM

Trail/terrain running 1:09:00 [1] 8.2 km (8:25 / km)

Actually out 2h

Thursday Apr 21, 2016 #

11 AM

Trail/terrain running hills 2:05:00 intensity: (23:00 @1) + (28:00 @2) + (22:00 @3) + (40:00 @4) + (12:00 @5) 18.3 km (6:50 / km) +1750m 4:37 / km

Did it. 3 reps up The Law. One of the toughest sessions I have ever run. Awesome conditions. Descended a bit too quick after the first one, so the legs were screaming on the second rep, but felt better on the third and even managed a 'sprint' finish.

Each rep 1.6km with 450m climb.

Cooled down with a jaunt over Ben Cleuch and Ben Ever.



C • Respect 9

Wednesday Apr 20, 2016 #

10 AM

Surveying 4:45:00 [0]

Heard more people talking Polish than Scottish
6 PM

Orienteering 31:00 intensity: (16:00 @3) + (15:00 @4) 6.4 km (4:51 / km)

Barr Wood green course. Nice little run around. Cracking day.

Trail/terrain running 1:02:00 intensity: (41:00 @1) + (21:00 @2) 8.7 km (7:08 / km)

Hanging, coaching and collecting.

Tuesday Apr 19, 2016 #

11 AM

Trail/terrain running 1:33:00 intensity: (6:00 @0) + (45:00 @1) + (36:00 @2) + (6:00 @3) 19.8 km (4:42 / km) +550m 4:07 / km

Hilly run from home. Darn Walk, Mine Woods, Hermitage Woods, lower Dumyat, Sherrifmuir, monument, Hydro, home.

Cracking day
2 PM

Surveying 4:00:00 [0]

Finished off Grangemouth now

Monday Apr 18, 2016 #

5 PM

Road/track running 59:00 intensity: (21:00 @1) + (36:00 @2) + (2:00 @3) 13.3 km (4:26 / km) +200m 4:08 / km

Steady from home. Bridge of Allan and Glen Road, plus a Dunblane loop at the end before pilates.

Got flashed at and honked at by various FVO members.
C • Nice to see a speedy, bouncy runner in the "village" ;-) 3

Strength and conditioning 1:00:00 [0]

Extended FVO pilates

Sunday Apr 17, 2016 #

12 PM

Orienteering race 45:00 intensity: (1:00 @3) + (17:00 @4) + (27:00 @5) 10.1 km (4:27 / km)

Stigtomta relay last leg for IFK Mora.
Unfortunately our second leg runner picked up an injury and minced round, losing 20+ minutes, so we were well behind.
Still, was aggressive. Ran well, quite a few 5-10s mistakes, but the speed was good. Had about the same time as Runesson who was fighting for the win.

Trail/terrain running warm up/down 35:00 intensity: (21:00 @1) + (10:00 @2) + (4:00 @3) 7.0 km (5:00 / km)

Saturday Apr 16, 2016 #

10 AM

Orienteering 1:02:00 intensity: (3:00 @1) + (40:00 @2) + (19:00 @3) 9.8 km (6:20 / km)

Relay training with IFK Mora near Stigtomta

Trail/terrain running tempo 19:00 [1] 3.6 km (5:17 / km)

3 PM

Orienteering 1:10:00 intensity: (4:00 @1) + (1:01:00 @2) + (5:00 @3) 10.5 km (6:40 / km)

Control pick near Stigtomta. 85 controls.

Trail/terrain running warm up/down 13:00 [1] 2.7 km (4:49 / km)

Friday Apr 15, 2016 #

6 PM

Orienteering 44:00 intensity: (1:00 @1) + (30:00 @2) + (13:00 @3) 7.0 km (6:17 / km)

After a stressful journey got out for a training near Sodertalje.

Trail/terrain running warm up/down 16:00 [1] 3.1 km (5:10 / km)

Wednesday Apr 13, 2016 #

10 AM

Surveying 6:30:00 [0]

Bit slow getting started this morning

Tuesday Apr 12, 2016 #

9 AM

Surveying 5:40:00 [0]

6 PM

Orienteering 1:35:00 intensity: (18:00 @2) + (1:08:00 @3) + (9:00 @4) 13.3 km (7:09 / km) +400m 6:13 / km

Glen Affric. Test running the black for the upcoming SOL.

Awesome.

Knackered.

Trail/terrain running 40:00 intensity: (15:00 @1) + (25:00 @2) 8.2 km (4:53 / km)

Bit of a trek in and out from the road.

Monday Apr 11, 2016 #

12 PM

Orienteering 31:00 intensity: (2:00 @1) + (19:00 @2) + (10:00 @3) 4.9 km (6:20 / km)

Test running the girls course / green for Scottish Spring. Bonskeid is great - love it every time. Definitely not too long.

Trail/terrain running warm up/down 12:00 [1] 2.0 km (6:00 / km)

2 PM

Surveying 4:20:00 [0]

Sunday Apr 10, 2016 #

11 AM

Orienteering 1:11:00 intensity: (20:00 @2) + (48:00 @3) + (3:00 @4) 13.6 km (5:13 / km) +350m 4:38 / km

SOL 2 Culteuchar and Dron. Decent enough. Very tired, HR was very low. Ran fast for about 45 minutes then was getting slower and slower.

Trail/terrain running 15:00 intensity: (11:00 @1) + (4:00 @2) 2.4 km (6:15 / km) +50m 5:40 / km

Token WU/CD. Not really feeling it today

Saturday Apr 9, 2016 #

3 PM

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

5+ hours walking today, visiting pretty much every attraction / heritage site on the island. Started running out of time in the evening, so had to run to some caves / standing stones or else would have missed the ferry home.

Great trip - absolutely knackered.

Friday Apr 8, 2016 #

3 PM

Trail/terrain running 3:51:00 intensity: (1:49:00 @1) + (1:17:00 @2) + (42:00 @3) + (3:00 @4) 26.2 km (8:49 / km) +2000m 6:23 / km

Serious touristing all morning, then not enough lunch, then the main attraction for the trip.

Brodick – Goatfell (Corbett) – North Goatfell – The Saddle – Cir Mhor (C) – Caisteal Abhail (C) – Beinn Tarsuinn (C)– Beinn Nuis – Glen Rosa

Bit of an epic. Weather was dreich (Kilnsey-esque?) from 45 minutes onwards - the worst 6h weather of the whole trip, and the only half a day when all the peaks weren't visible. Typical.

Put all my spare clothes on as soon as I summited Goatfell, and had map and compass out the whole way - would have been all too easy to go off one of the summits the wrong way.

Climb up Cir Mhor from The Saddle was something!

Took both my emergency gels, but luckily I could keep moving well enough to keep myself warm. Got picked up in Glen Rosa rather than running back to Brodick.

Tough round, and it would have been much better if I had seen any of it!
C • Route 2

Thursday Apr 7, 2016 #

9 AM

Surveying 2:30:00 [0]

Grangemouth, before heading off on holiday for a couple of days. Can't remember the last one (that didn't involve orienteering).

Only need one more trip to finish Grangemouth now.
5 PM

Trail/terrain running 1:34:00 intensity: (20:00 @1) + (24:00 @2) + (21:00 @3) + (28:00 @4) + (1:00 @5) 14.9 km (6:19 / km) +950m 4:47 / km

Cracking run.

Got off the ferry, checked into the hotel, then headed straight up the hills as the weather was good.

Pirnmill – Thundergay – Coire Fhion Lochain – Beinn Breac – Beinn Bharrain (Graham) – Pirnmill.

Wednesday Apr 6, 2016 #

3 PM

Surveying 3:00:00 [0]

Adding the stuff round the loch to my Linlithgow map. Bit scrappy.

Tuesday Apr 5, 2016 #

11 AM

Trail/terrain running 49:00 intensity: (3:00 @1) + (26:00 @2) + (20:00 @3) 10.2 km (4:48 / km)

Easy 10 from home. HR a bit high unsurprisingly.
1 PM

Surveying 4:00:00 [0]

Including finishing Barr Wood - bloody time consuming fiddly bit to finish

Monday Apr 4, 2016 #

7 PM

Road/track running 21:00 [1] 4.2 km (5:00 / km)

De-gunk round Dunblane (although I seem to be mostly de-gunked already). Hopefully that is spring flu out of the way.

Would have gone mapping but it pissed it down all day.

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